Optimal Breathing® Mastery Course

BEGIN HERE
A Companion Guide to
Michael Grant Whites

Optimal Breathing Mastery Course
DVD 1: Breathing Development Fundamentals Beta

DVD 2: Techniques and Exercises (176 DVD)
Deep gratitude to Kim Holbrooks for her editing assistance
BOOKLET ONE of TWO
Copyright May 2013 by Michael Grant White. All rights reserved 1

TABLE OF CONTENTS
Page Page
Introduction 3 UDB Assessment Chart 23
Basic Elements of This Program 4 Themed Programs 25
Special Tools 7 Singing Yourself to Sleep & Sleep Quiz 42
Getting Started 8 Insights & Options for Further Progress 44
Compliance Contract 9 The L.E.A.S.E. 46
The Look of Breathing 10 Recapping 47
Breathing Mechanics Issues 11 Glossary of Breathing Terms 48
The Optimal Breathing Window 12 Glossary of CAM Approaches 52

Clinical Studies
Overview of Techniques & Exercises 14 58
(incl. The Framingham Study)
The Blue Velcro Strap 21 Article: Making Old Age Measure Up 69
Pursed Lips Breathing 22 In Closing 74

INTRODUCTION
Hello everyone. Breath is life. Thank you for allowing us to help you take a very important step to improve your breathing, which will in turn improve your life.
I encourage you to study the breath and breathing. It IS your core connection with YOU. Make it a life long quest because breath really IS life. At the very least
use it as a tool for personal transformation, stress management and self-healing. Breathing signifies the beginning and the end of life and has everything to do
with all thats in between. Maintain a holistic approach that includes various factors that are most relevant to breathing development.
Optimal Breathing is mostly a feeling of easier stronger breathing and voice, internal sensing of buzzing, streaming, currents, tingling, breeze-like sensations in
some or all of your bodyPLUS the ability, when needed and wanted, to maintain an overall feeling of energized stabilized focus, better sleep and/or calm and
faster recovery from stress.
I believe that, barring harmful accidents and birth defects, practically any health goal can be attained with a combination of some or all of better breathing,
internal cleansing of toxins, fasting, organic live nutrition and super foods, prayer and/or meditation/affirmation, vitamin/mineral supplements, clean live
water, clean air and living environment, optimal ergonomics and moderate exercise.
FOLLOW OUR SUGGESTED GUIDELINES BUT DO NOT THINK YOU HAVE TO ADHERE STRICTLY TO THE ACTUAL TIMES OR DAYS
SUGGESTED. IN ONE SENSE THE MORE YOU DO EVERY DAY THAT RELATE S TO YOUR THEME OF EITHER SLEEP, ENERGY, FOCUS
CONCENTRATION, SINGING/SPEAKING ETC THE BETTER YOUR RESULTS. MOST PEOPLE BECOME ENERGIZED AND/OR RELAXED.
FATIGUE IS RARE BUT SOME HEALTH CONDITIONS MAKE ANYTHING MORE ARDUOUS. IF YOU FEEL RUSHED OR FATIGUED THEN
SLOW DOWN, DO LESS DAILY EVEN IF IT IS ONLY ONE EXERCISE A DAY AND REALIZE THAT YOUR BODY OR TIME AVAILABLE MAY
REQUIRE LONGER PERIODS THAN WE SUGGEST. THE MAIN THING IS TO KEEP COMING BACK TO THE BREATH, BACK TO THE BREATH,
BACK TO THE BREATH. PERSISTANCE IS OMNIPOTENT.
Purchase of the Optimal Breathing Kit allows you a free 5-minute phone consult or brief email to assist@breathing.com. Longer times may require a small
consulting fee via a 900 PHONE number. We love to receive testimonials and will include your picture on our website if you are ok with that.
Medical Liability Disclaimer:

This program is not intended as a substitute for medical care and is provided to you as educational and instructional material only. Always consult a health care
professional before beginning any health or wellness program, especially if you have recently had surgery. Second and third diagnostic opinions are often
indispensable. Do not expect the emergency aspects of any technique or exercise to be a replacement for proper training or medical attention though some such
as anxiety reduction exercises clearly will. Do not stop taking any prescribed medication or using any inhalers before talking with your health care professional.
As you progress with these techniques, you may find that you can back away from some prescribed drugs. Please discuss this with your health care professional
first. It is our desire that you be completely drug free. If at any time while doing these techniques you experience pain, stop them immediately.
Prescription Drugs and Inhalers:

Keep any drugs or inhalers handy for times when you really need them. Make doubly sure if you wish to back off any drug, inhaler or steroid that you do so with
the utmost caution. Stay in touch with your doctor about this. Inhalers and steroids DO save lives but they also may have harmful side effects and damage over
time. Our hope is for you to get your breathing back to where you do not need them at all. This may take time so be careful and NEVER leave home without any
medication you have been prescribed.

BASIC ELEMENTS OF THIS PROGRAM
TAKE YOUR TIME. SPEED CAN HINDER RESULTS. READ ONLY the first 17 pages then return to Step 1 on this page.
Fundamentals of Optimal Breathing Development Videos Program Usage:

DVDs are MUCH more sensitive than the old wax records. The Digital Video disks get dirty and scratched and the laser (the wax record equivalent
of its needle) gets covered with dust and whatever you set the DVD on that sticks to it then transfers to the laser. If one of our DVDs sticks or
causes repeated picture distortions please clean the DVD AND the laser on the DVD equipment. On some machines and discs sometimes, if you
jump around between chapters and fast back and forth some scenes can freeze or pixelate or display incorrectly. This can usually be corrected by
re-booting i.e. just stopping and ejecting the disc and then re-inserting it. Sometimes turning off the deck as part of the rebooting sequence helps.
Step 1. Watch the Fundamentals of Optimal Breathing DVD Pink Label. If you suffer from extreme anxiety find the Blue Velcro Strap and
wear it now. The Pink DVD addresses basic information and understanding of various factors you MUST know to understand Optimal Breathing
development. Note the 5 basic measurement scores. Fill out the UDB sheet in this booklet.
Step 2. Watch the Basic Techniques and Exercises DVD 176 White label PLUS some overlapping of information with the pink label DVD.
The exercises are organized in the order we feel is best. I prefer that you begin with the Strapping Technique which is at the end of the 176 video.
Practice these until you are familiar with them.
Along the way read Booklet Two for deeper insights via a text version of the exercises plus adjunctive information such as the forms for extra way
of tracking progress.
Step 3. Listen to any other CD you may have ordered.
Step 4. Integrating any of the optional products in the particular theme program you chose.
Step 5. Learning more about holistic fundamentals via the Holistic Health Questionnaire. This program is not to replace sound health advice
but it will include the general categories we feel need to be addressed. Your health professional can take this further.
Breathing Exercises
Leg Lift and Shhh 10 times each session. Sessions can be daily or every other day alternating with your regular exercise routine.
Squeeze and BreatheTM10 times each session. Sessions can be daily or every other day alternating with your regular exercise routine.
Squeeze and BreatheTM with Shoulders Back 10 times each session. Daily or every other day alternating with your regular exercise routine.
Sit, Bend, and Breathe 20 times each session. Sessions can be daily or every other day alternating with your regular exercise routine.
Side-to-Side with Sound 20 times each session. Sessions can be daily or every other day alternating with your regular exercise routine.
Reflex Triggering 10 times each session. Sessions can be daily or every other day alternating with your regular exercise routine.
Optimal Diaphragm Strengthener (ODS or DS).

Their Benefits most often include:
Chest expansion and increased volume and ease of breathing
Improvement in range, type, symmetry, rhythm and frequency of breathing movements
Loosens the muscles in the area around the lungs and mid section, allowing for better flexibility of the breathing muscles
Heightened relaxation
Reduction of excessively fast (rapid) breathing
Breathing coordination retraining
Developing a more even flow of inhaled and exhaled air
Postural and breathing musculo-skeletal balancing
Respiratory chemistry, residual and functional volumes improved
Expand vocal dynamic range
Lengthening phrasing in a certain piece of wind instrument or vocalized music
Help produce a calm focused atmosphere before a performance or competition
Relief or lessened feelings of unbalanced breathing or physical restrictions
Better sleep and stress management
TAKE YOUR TIME LEARNING THE EXERCISES

The subject of breathing is not a quick study. But it need not be complicated either. Experiment. Take it slow. In the beginning choose all of them.
See which ones you feel best with. Write them down. Take the time and home in on the ones that make breathing easier, stronger, and smoother
and one thing instead of a series of events or if your voice feels stronger. Use the OB Window taught in the Pink Label DVD to gauge optimal
depths of inhale and exhale. Repeat the ones that are calming and/or energizing and you will achieve the best possible results for which they were
designed. Over time the others may work better as your breathing gets more free, easy, balanced and stronger. Experiment. The less your natural
day to day breathing is a distraction the better
OVERWHELM
My definition of stress is not giving yourself the time to breathe and always staying in the passing lane of life. Take lots of breathers. This
information may be entirely new to you and may easily overwhelm you. That makes it even more important to just SLOW DOWN. Excessive
speed is what causes stress. Speed also kills. Feeling the shuuway mentioned in the Pink Label DVD will be another marker for a deeper sate of
calm.
MEASURING INTERNAL BREATHING PROGRESS

Awareness and FEEL are the most important factors in breathing development. Breathing is deeper AND easier, fuller, more one thing, longer,
wider, greater, smoother, more in the back, sides belly, less to no constant yawning. Breathing expands the chest without effort because the chest
muscles now allow that. You will experience improved factors such as more energy, deeper relaxation, less to no anxiety, walking longer distances,
faster recovery from fatigue, better posture, sleeping better, a greater sense of safety or at least the idea that safety is possible.

While you are watching the PINK label DVD note down on a work sheet the present answers to The 5 Basic Measurements. Advanced
number count, Breath Rate, Pause Rate, Pause Extension, Chest expansion Measurement. If you are so inclined you may wish to further track
progress using the UDB Assessment sheets taken weekly or whenever the idea occurs to you but at least monthly but make sure you document the
5 Basic Scores.
ALERT. Some people are extremely poor breathers such as with asthma, COPD, CF, PF or emphysema and may not feel any change at first. We
have special programs for these but at this point one easy marker of improvement for these conditions is how far one can walk in 6 minutes. The
distance should lengthen without gasping. One fellow with emphysema practiced slowing his more grounded breathing down all day in bed for a
month and increased his walking distance from 50 feet to one mile. If the distance shortens or does not lengthen even a little in a day or so then
something may be wrong that requires personal help and they should consult a health professional one of our breathing coaches or a respiratory
rehab specialist, preferably one trained in Optimal Breathing techniques www.breathing.com/school/main.htm
No progress within a week or two begs an email to assist@breathing.com or phone call to our office.

SPECIAL TOOLS
Adjunctive Audios and Booklets available from the Breathing.com website or that may have been included depending on the particular
theme you chose:
Better Breathing Exercise #1 CD. Relaxation isnt just a state of mind. The breath must be fully integrated as well. With this guided
exercise your body will automatically initiate deeper easier breathing.
Better Breathing Exercise #2 CD. The Tibetan Caffeine. Access the life force by engaging the breathing process. Develop focused,
energetic, alert relaxation. For energy, stamina, vitality, and recovery. CD plus a special breathing exercise aid.
Watching Breath CD. For mental focus, and deepened awareness and concentration. A special mind development practice handed down
for 4,000 years from Himalayan monks and spiritual teachers.
The Breath of Life CD. Mike and Russell J. Martino, nationally syndicated radio talk-show host and creator of Rip Roaring Health. They
discuss several key breathing-related factors that you MUST know to live a LONG happy, healthy, life.
Secrets of Optimal Natural Breathing Book. The art and science of developing breathing or speech without drugs or surgery. A 15-year
long study.
Building Healthy Lungs Naturally Book. Biochemical and environmental aspects of the Optimal Breathing Development System.
Sleeping and Snoring Book. Addresses insomnia, fatigue, apnea, stress reduction, thoughts running amuck, preparation and recovery
related to surgery, deepened sleep, snoring, and more.
Blue Velcro Strap (BVS): This is used to stabilize the breathing pattern to a more foundational one. Rebalances the nervous system by
forcing the breathing to be more parasympathetic. If you checked off anxiety on the UDB sheet, or hyperventilation/over-breathing you
would are highly recommended to get this wonderful tool. If you have one then simply wear it as often as possible.
www.breathing.com/bvs.htm
The Breathing Store http:// www.breathing.com/programs.htm

GETTING STARTED
Plan on periods of uninterrupted time; at least 3060 minutes or more.
Measure the Basic 5 breathing skills in the Pink Label DVD. Learn the Strapping Technique from the White label DVD and do it repeatedly and
intensely over a span of 515 minutes until you feel no more increase of deeper easier breathing.
Repeat the entire exercise series 510 repetitions of each exercise per set over approximately 3060 minutes. With as many sets of the entire
exercise routine as you have time for during the day include the Optimal Diaphragm Strengthener but use the ODS only once set each series daily.
Use the Strapping Technique again after the ODS. If you keep feeling better do more sets if youve time.
The main thing is over time do that you feel it is easier to breathe. Is your energy increasing? Are you breathing deeper yet with less effort than
before. Are you sleeping better, waking up more rested, a little or a lot less worried about your breathing? Feeling stronger inside you?
NOTE: If you are asthmatic, or highly anxious or easily mentally distracted, go directly to Blue Velcro Strap information in this guidebook and
wear one following the instructions then come back to this place. If this is all too confusing then email or call for some backup. Otherwise proceed
below. Once you feel you have things a bit under control.

COMPLIANCE CONTRACT
I __________________________________________ (fill in your name)
I will retake the UDB assessment at least once a month.
I will track my progress using development of the Optimal Breathing Skills
I will ask the staff at www.breathing.com for any help needed to stay on track and
to answer any questions I may have.
Signed______________________________________
Date________________

THE LOOK OF BREATHING
To paraphrase some of the Pink label DVD, it is impossible to look at breathing and figure it out. Belly breaths are but a fraction of an optimal
breath. Just like the taste of chocolate must be tasted to truly experience it, breathing must be felt. But the pictures and animations can give one a
sense of ratios and balance. Per the pink Fundamentals DVD imagine placing a huge pear on the top of your pelvis with the stem at your throat
level and as your foundation deepens the pear slowly enlarges at the bottom and merges with and becomes part of your pelvis. This ratio is senior to
almost every other aspect of your breathing development and it includes the ratio of lung volume and lower abdomen (front, side and back) to high
chest balance. That is why we start thereto build the breathing and ground it in foundation of your office building at the same time. You
want all around your lower waist level to maintain a 360 breathing support, front, sides and back. To go a little deeper into this idea, something
that might restrict the ease and depth of breathing is to encourage tightening the belly muscles too much to support the low back. It is easy to go too
far with this, as I believe this approach will restrict deepest, easiest breathing hence the ability to relax. The startle reflex (explained in the Pink
labeled DVD) is our primary stress response and involves pulling the belly in and up when startled. Any similar exercise may tighten the stomach
muscles and shrink the foundation and thus reduce the ability to take a deeper and relaxing in-breath and stay grounded. It will also inhibit the
deepest possible ability to relax though many who do these kinds of exercise will perceive themselves as being relaxed. Washboard abs is another
example of tight belly muscles reducing the foundation and ability to let go and relax. They often invite or stem from a sort of emotional driven-
ness. An excessively strong low back may well equal restricted breathing.
This lower belly/foundation area tends to shrink size wise like from a basketball to a soccer ballfront, sides, back, up and down. During most
activities try to keep your stomach muscles relaxed (a soft belly need not be weak to be relaxed). Allow your belly to let go, even if it sticks out.
Learn more about this at www.breathing.com/articles/superman-syndrome.htm
Posture is paramount in how well your lungs can allow maximum breathing volume while still maintaining nervous system balance. Slouching
restricts movement, which will eventually reduce the size of your lung volume. Posture wise, to carry this office building idea a little further; it has
elevators going up and down. They are somewhat likened to your energy flows but more like the rise and fall of your diaphragm. If the high rise is
tilted or bent then the elevator (diaphragm) cannot rise but gets slowed or stuck somewhere along the upward path. Some of our breathing
development exercises attempt to develop breathing by breathing in and out while the posture is bent or twisted. This can be helpful for some but to
breathe easiest on a moment-to-moment basis one must have the freedom of the strong foundation and the upright effortless posture.

BREATHING MECHANICS ISSUES
WHERE THEY STEM FROM
POSTURE
Bending forward causes the diaphragm to not be able to rise as in the example of the bicycle pump example in the 176 video., The restriction
travels up into the throat as well by bending the windpipe and just like a water hose, when you bend it, you slow down the flow of water/air. Bend
forward often enough and your front muscles shorten and back muscles lengthen to accommodate the bent over posture. These postures also exist
during many sleeping positions.
CHRONIC TENSIONS
Your entire muscular and nerve body is very much connected to itself. Your ankle muscles can restrict your breathing muscles. That is an extreme
example to point out how far apart they can still be and still influence each other. One can have perfectly loose and flexible muscles in one area of
the body such as a chest or neck but if the stomach or pelvic muscles are over-tight the tension gets transferred up into the chest and neck and visa
versa. Some can make a fist and have their entire body tighten instead of just the fist. Physical trauma such as accidents and surgery often cause
tension.
THE STARTLE REFLEX AKA STRESS

Aside from posture the startle reflex is what causes most of breathing mechanics problems. To experience it lie on your back with your hands on
your belly. Quickly raise your head like someone would do if there were suddenly a loud noise such as a gunshot without your being prepared for
that. Do it again. Then again, as fast as you can. Notice how your belly quickly tightens. This tightening is your basic stress response and happens
here all throughout a stressful day regardless of your body position. Speaking in the 5 to 1 range as clarified next causes constant tensing such as
with this startle reflex. Letting tension go here is indispensable to relaxing the rest of the body. A major maker for this is to feel more relaxed when
you speak regardless of the situation.

THE OPTIMAL BREATHING WINDOW (OBW)
www.breathing.com/176/obwindow.htm
Taught in the Pink Label DVD
Take a deep breath as deep as you possibly can. No particular pattern to it, just take a huge deepest breath. Call that a 10. Now take a comfortable
deep in-breath. Near the maximum but no strain at all. Call that an 8.
Let the air out to where it stops exhaling and if you were to get more air out you would have to force it out into what some call the residual area.
Call that a 3 (the end of the passive exhale). To force an exhale below 3 is requires one to force the air out and tighten the belly. This tightens the
same muscles as does the startle reflex and makes the belly muscles tense. To breathe in above 8 also causes tension that over time tightens many
muscles that might be better to stay relaxed.
So when I say breathe between the window of 8 and 3 aka OBW you breathe to 8 and never strain on the inhale, then let go the breath and make
sure you do not go past 3 (the forcing out point) on the passive part of that exhale. To clarify, many do not breathe very deeply so they mostly
breathe in to say 5 or 6. Then they use/spend from 3, 4, 5 or more of the air while speaking and end up at 0-2.9 (way below 3 or the midpoint where
tension begins) which causes a great deal of tension in the same area as the startle reflex. Then they are so out of breath they gasp and over-breathe
up to 9 or 10 causing friction and further tension and the cycle keeps repeating itself.
The way around that is to keep the OBW between 8 and 3 while practicing various combinations of vowel sounds and consonants, songs and
sentences with reminders to breathe to make sure one has enough breath behind the sound to effect its strong and clean completion without
sounding strained i.e. going below the 3 exhale level. More about all this in private session and a succeeding video in the planning stages.
VARY THE EXERCISES
After you have tried them all and you find the ones that make you more relaxed, more energetic, breathe easier or stronger, then try to use at least 3
of them each day and vary the ones you do at least monthly. How good you get with them is measured by the scores of the Optimal Breathing Skills
that we suggest you begin monitoring after the first month of practice.
Every week or two keep coming back to the ones you have not done lately. If you prefer a certain group, include now and again the one(s) you do
not prefer. This will help offset any tendency to restrict the breathing over time by repetition of the same thing over and over again. Keep doing any
given exercise until it feels easy and you feel good to great to fantastic. None of the exercises are arduous. Because they are fundamental everyone
should be able to do all of them with ease providing they do not have a serious health challenge. If you do have a serious health challenge it is even
more reason to get good at them as they help your breathing and your breathing helps your health and well being. If after a while you find that you
tire quickly from any one of the exercises, you may be doing them wrong and need better guidance and should call us for other instructions.
Side-to-Side with Sound, for instance, is one of Mikes favorites and can be done several times daily for short periods of time to regain energy

lost from walking, hiking, jogging, stress, or any form of physical activity or emotion causing a dip in energy. Depending on how good you feel
from doing them is how often you want to do them. They can always be practiced when you feel the need for their benefits. Just vary them now and
then.

OVERVIEW OF THE TECHNIQUES & EXERCISES
& SOME OF THEIR FEEDBACK SIGNALS
Our favorite order (unless it is overridden by one of the Themed Programs) is the order in which they appear on this page.
With all standing positions always have chin slightly up, back slightly arched and knees slightly flexed.
Nose breathe as often as possible www.breathing.com/articles/nose-breathing.htm
1. SQUEEZE & BREATHE (SB)

Sitting or preferably standing with hands hanging to sides, knees slightly bent. Thumbs pressing into kidneys (soft tissue below bottom rib and
above pelvis) fingers wrapped around towards belly at naval level. Like the demo in the 176 video. Exhale to OBW 3 while squeezing fingers
together. Breathe in to OBW8 forcing apart your moderately tightly closed fingers with the force of your in-breath. Do not raise the shoulders.
Inhale to OBW8 but keep the breathing well into your hands and fingers, then release tension in hands and fingers and exhale effortlessly to 3.
This inhale against resistance drives your breathing lower into your back, sides and belly in order to give you a better feel of your breathing
foundation. Begin this with a 2 count inhale and 4 count exhale.
Maintain the 2 count inhale and progress the exhale up to a 40-count exhale without going beyond 5 or deepening or lengthening the inhale. Do not
tighten the stomach muscles on the exhale to force more breath out; rather hold back the exhale instead of extending it. With the exception of the
first exhale, if on the exhale, the stomach muscles begin to tighten and come inward, this indicates you are using muscles to squeeze breath out and
that is the opposite of what I want you to do which is to relax the belly and allow the exhale to slowly escape instead of forcing the breath out.
Build up to a longer exhale over time but always try to do at least 3 times whatever the length of the inhale was. Stop the exhale at OBW 3
Frequency: 10 times per session. If you feel calm or energized after a session then repeat the session as often as you feel the urge such as with less
anxiety, more stability or inner balance/connection. Standing in line while shopping is a great place to practice.
Progress: Increased calm. Be aware of your thumbs being pushed more outward.
2. BREATHE WITH SHOULDERS BACK

A coordinated effort to sense a deeper in-breath while moving the shoulders back (where more breath should be).
Stand and let your arms hang down. Breathe in deeply to OBW8. Exhale. Repeat but this time simultaneously bring your shoulders back as you
breathe in. Do not raise the shoulders. If they tend to raise hold a 5-10 pound weight in each hand.
Frequency: 10 times per session.
Progress: Breathing is deeper as you bring the shoulders back? Some will; some not. We SHOULD so use this feel of a deeper easier in- breath as
a sign of progress.
3. BREATHE WITH SHOULDERS FORWARD

A coordinated effort to sense a deeper in-breath while moving the shoulders forward (where more breath SHOULD be).
Stand and let your arms hang down. Breathe in deeply to OBW8. Exhale. Repeat but this time simultaneously bring your shoulders forward as you

breathe in. Do not raise the shoulders. If they tend to raise hold a 5-10 pound weight in each hand.
Frequency: 10 times per session.
Progress: Breathing is deeper as you bring the shoulders back? Some will; some not. We SHOULD so use this feel of a deeper easier in- breath as
a sign of progress.
4. STRAPPING TECHNIQUE. Releases tension in the rib cage allowing a deeper easier more balanced in breath and longer stronger outtbreath.
Basic instructions are in the 176 DVD. Advanced are at http://www.breathing.com/video/176/strapping.htm
5. OPTIMAL DIAPHRAGM STRENGTHENER (ODS) This is vital in strengthening your primary breathing muscle which needs exercise
just like any other muscle. Online video instructions at http://www.breathing.com/video/176/strapping.htm
Strength and flow are only part of breathing development but extremely important parts. It is essential for breathing foundation, core strengthening
and to enhance vocal strength, ease and dynamic range. Use per instruction sheet included with device. ALWAYS use the Strapping Technique
afterwards as our experience has shown most if not all breathing resistance trainers may add tension in the chest cavity and diaphragm restriction
produced by inspiratory resistive load (IRL). Physical size and diaphragm and/or rib strength do play some part in ones ability to make the ball
stay aloft. A seven-foot tall person should be able to sustain a continuous ball supporting exhales or inhales longer than a 5 foot tall person. The
smaller or younger child, a geriatric or recent visitor or candidate for a hospital visit may not have strong enough internal strength to make the ball
suspend inside the tube (there are smaller easier versions but we leave them to the medical model on a case by case basis). Our best guess is that if
one cannot perform this exercise to make the ball stay at the top of the tube during both inhale and exhale for at least 2 seconds in each direction we
recommend they call us with the specific situation and we will try to guide them in the most effective direction. The strapping technique always
precedes and follows the DS.
6. LEG LIFT AND Mmmmmm. Tones abs without restricting voice.

Lying on back. Exhale completely. Inhale fully to OBW8 then raise one leg. Exhaling to OBW 3, make a loud Mmmmm sound as you slowly
lower leg to floor. Always try to do at least 4 seconds for the continuous downward motion of the leg. But work up to 20 seconds. Do other leg then
both legs together.
Frequency: 25 times daily.
Progress: Feeling more grounded when standing. Also for less anxiety and/or wheezing as this will drive your breathing lower into your pelvis to
strengthen your foundation.
7. SIT, BEND, AND BREATHE

Low Back Breathing Volume Development. Breathing into the lower back allows the abdomen to relax more and to fill up on its own.
Sitting on the edge of a chair, widen legs; slowly slide your hands down along your legs. Hang over forward, interlocking your arms. Go limp like a
rag doll, hanging between your widened knees/legs. Breathe to OBW 8. Exhale to 3
Frequency: 20 times per session. One to 5 sessions per day.
Check-in for expansion in lower back immediately following a session.
Progress: Breathe in deeply as you can and see if you feel increased expansion of low & mid back. Back breathing is one of most important
breathing skills to develop.

8. SIDE-TO-SIDE WITH SOUND
For Side Rib-Breath Expansion
Standing. Exhale to OBW3, inhale to OBW8 as you raise arms overhead. Hold breath and grasp elbows with opposite hands. Still holding breath,
pull elbow with opposite hand as you stretch the body to that side. In metronome fashion, speak quietly (as in Number Count) up to as high a
number as able with the time it takes you to go from one extreme side to the other extreme side and back to center. Have no number goal in mind.
Just use up the air slowly/efficiently. Return to upright, arms down and finish the exhale to OBW3 and repeat.
Frequency: 20 times per session. A wonderful energy exercise you may want to do now and again throughout the day. Just stop what you are
doing and do a few.
Progress: Feel your breathing get easier in your sides; increased calm and or energy. Optional: See if your number count increased.
9. REFLEX TRIGGERING
This process creates a deepened and more dependable parasympathetic relaxation response demonstrated by a deeper effortless in-breath to most
often somewhere between OBW 3- 6 and the more the better but it is NEVER pulled in, EVER. This natural breathing reflexive in-breath brings
the nervous system back into balance while allowing for easing off of chest tension allowing deeper easier breathing. It is not necessary to include
it in your daily program but rather to use it at varying times during the day when appropriate. Its up to you but we must tell you it is extremely
powerful in the area of relaxation. Do NOT overlook this series.
ALWAYS allow your breath to settle naturally to OBW3 before you begin and have 2-3 of your natural breaths come in before attempting to
trigger again. Breathe in and out through the nose unless the description says otherwise. All triggers should last 1-3 seconds maximum.
If no bigger inhale appears, then lengthen the triggering time to 3-4 seconds, making sure you do not conflict with an inhale trying to emerge. With
practice, these exercises should lead to breathing more naturally, fully, and effortlessly. Repeat until rested, balanced or asleep.
10. STRAW EXPERIMENT

Stand or sit (preferable) on a level surface. At top of an effortless nasal inhale to SAY OBW 6, 7, 8 insert the straw into your mouth, letting the lips
gently seal any air escaping and allowing the natural exhale to escape through the straw until 4/5 empty or say down to 6; then remove the straw,
finish the exhale to OBW3 and allow the usually larger breath to come in. Wait for 2 natural out and in breaths before you try it again.
Frequency: 3-5 times. Before meals (for digestion) or performances (for relaxation).
Progress: More relaxed. Stomach growls (due to stimulated digestion).
11. PELVIC/TAILBONE TILT

Lie on back in PRP below. At the bottom of an effortless exhale to 5 take 2 seconds to slightly curl tailbone up and release. An effortless inhale
should blossom to OBW 6, 7, 8. Then allow the exhale to come back to OBW3 and wait for 2-3 natural in and out breaths before you try it again.
Frequency: Until you lose touch with wanting to do it which means you are so relaxed you stop thinking about doing it.
Progress: More relaxed, more calm, less pain, you go to sleep. Use it for a power nap as you need to get as deep and relaxed as you can in a very
short time.
PRIMARY RESTING POSITION - The PRPTM
The shape of the effortless breathing-wave must be supported. On a reasonably firm surface such as a VERY stiff mattress, or a massage table

or thick carpeting, create the most comfortable recliner-chair type resting position possible only without the recliner. Most recliners are way
too soft allowing you to sink in to them and stifle your ease of breathing by closing the chest and throat and inhibiting breathing.
To keep the chest open and the diaphragm free to travel most easily up into the chest in the maximal excursion resting position pillows must be
placed parallel with or perpendicular to your spine centered where the brassiere strap
would normally be. Reduce or increase the thickness of the pillow(s). Use futon cotton
filled pillows called a large or small breathing pillow from yogaprops.com or
equivalents.
Use the drawings for guidance for the optimal position. It should be comfortable.
Swallow and make sure you can easily swallow. If cat stretches unfold, just enjoy them and KEEP BREATHING.
This position should be VERY comfortable, very supportive as it opens up your chest, making it easier to breathe. You can duplicate the large or
small pillow with a rolled up blanket but the blanket may not have the density the futon cotton filled pillows have and can create a sharp edge that
sticks you in the back.
12. ANKLE RAISE

Lie on either side with knees flexed, pillow under head & arm on hip. At the bottom of an effortless passive exhale to OBW3 take 2 seconds to
trigger the reflex by slightly raising the LOWER ANKLE and lowering it. An effortless inhale should blossom to OBW 6, 7, 8. Then allow the
exhale to come back to 5 and wait for 2-3 natural in and out breaths before you try it again.
Frequency: Until you lose touch with wanting to do it, which means you are so relaxed that you stop thinking about doing it.
Progress: More relaxed, more calm, less pain, you go to sleep. Use it for a power nap, as you need to get as deep and relaxed as you can in a very
short time.
13. ARM RAISE

Lie on either side with knees flexed, pillow under head, hand on surface you are lying on in front of chest. At the bottom of an effortless passive
exhale to 5 take 2 seconds to trigger the reflex by lifting a hand and raising the elbow then setting the hand back down on the surface you are lying
on. An effortless inhale will blossom to 6, 7, 8, 9. Then allow the exhale to come back to 5 and wait for 2-3 natural in and out breaths before you
try it again.
Frequency: Until you lose touch with wanting to do it, which means you are so relaxed that you stop thinking about doing it.
Progress: More relaxed, more calm, less pain, you go to sleep. Use it for a power nap, as you need to get as deep and relaxed as you can in a very
short time.
14. SKIN PULLS

Lying on back with rolled towel under head. At bottom of effortless inhale, in areas where there is lung tissue take hold of and pull skin out and up,
releasing the fascia. Turn on stomach with rolled towel under forehead, at bottom of effortless inhale, have someone take hold of and pull skin up
and out. Repeat all over the upper body two to three times in each place until you have skin pulled over the entire upper thorax (breasts excluded).
Frequency: Weekly or as often as you feel it helps.
Progress: Breathing is easier, deeper smoother. Let the reflexes come and go as they please.

15. OPTIMAL CIRCLES AND
BENDING (OCB) Major stress
buster . -not in the present video
Slows you down and develops
back breath. Cross-legged or
sitting out on the edge of a fairly
hard surfaced bench or chair to
support you on your sit bones. 2 3
1 4 5 (15th second)
Soften the surface for your sit
bones and ankles. Place hands on
kidneys with thumbs toward front
or clasp them behind your back.
Very slowly bend backward,
then bring left shoulder over right
knee and very slowly in a counter
clockwise motion, make a circle
with your shoulders downward, 6 (30th 7 8.(45th 9 10 (60th second)
(your forehead may brush the second) second)
floor with your shoulders then
parallel to the floor as in #6), to
the side and up again on the left If you do this at least 20 minutes a day for at least one week in
side back to where you began. succession without missing a day you may want to do it for the rest
Take at least sixty seconds for the of your life.
complete circle. See time markers
at the 5th, 6 th , 8th and 10th frames.
Repeat SLOWLY five times or
more then reverse direction and
again five times or more.
Frequency: Daily for 30 minutes.
Progress: Continue until little to
nothing in the way of stress bothers
you. Allow the reflexes to come and
go as they choose.

16. STANDING MEDITATION -not in the present video
Tai Chi master Jan Diepersloot of Walnut Creek, California author of Warriors Of Stillness advises me that the most important
part of his teaching is to make sure you bend enough at the knees. I agree. This is the reason one of my favorite exercises seems
to have little to do with breathing but it really DOES.
Stand with knees forward one inch more than normal. Feet under shoulders. Tail-bone slightly forward of middle between most
forward and most backward extension position. Chin slightly raised 5 degrees above horizon. Maintain this posture building up
to one hour then for a total of one hundred days never missing a day. Level off at 45 to 60 minutes per day for a total of one
hundred hours over several months. By that time you will have either decided that you will do this for the rest of your life or
you will have found something else for centering and grounding. Leave the breathing totally alone. Experiment with combining
this with the Watching Breath CD.
As any discomfort arises, shift slightly to even out the pressure of the too-rigid position. Let your skeleton find the easiest and most upright
position where standing is simply standing without force or effort. If discomfort appears firmly pat or slap the tense area until it relaxes.
To learn more about the awesome power of this incredibly simple exercise, do not miss Secrets of Living Younger Longer by Michael Mayer.
Frequency: Daily for 30-45 minutes.
Progress: Little to nothing in the way of stress bothers you.
17. CORE DEVELOPMENT-not in the present video

Standing. Check-in by taking a deep breath and notice how your belly feels when you inhale and exhale.
1. Raise your arms with medium speed as you take a measured inhale to maximum air intake with arms straight up in air.
2. Hold your breath and bend forward as far as you comfortably can while letting your arms hang below, neck relaxed and head hanging down as
best it can.
3. Still holding your breath return upright arms raised; lower your arms as you exhale.
4. Check-in and notice any differences in your belly such as dropped lower, feels larger or some kind of sensation that there is more space available
and usually lower.
Frequency: Whether or not you felt any difference, do it again. Keep doing it until you have done it three times in a row with ZERO changes.
Progress: Breathing more in the belly or pelvis.

18. HEMISPHERE INTEGRATION - End all sessions with this one.
To help balance and re-establish the organizational intelligence of the body mind.
Stand in an erect stance and if comfortable, with a very slight backward arch.
Breathe naturally.
Try comfortably to maintain the head 5 degrees above the horizon. Hold your
pelvis very slightly forward and raise your left knee towards and above your
naval. Bring your right elbow over to center as your knee rises to meet it.
Briefly connect it to your left knee. Lower your left knee. Again, making sure
that your pelvis is gently held forward and your back is in very slight backward
arch, raise your right knee towards and then above your naval while you cross
over your left elbow. Touch your left elbow with your right knee. Lower your
right knee. Repeat five times. Try not to let it bend you forward. Repeat five
times again while looking in all directions.
Frequency: Following each breathing session.
Progress: You feel more whole, more one thing, better balanced throughout your body.
For Voice Strengthening or Singing, Sleep, Weight Loss, Sports Performance.

We have available Advanced Breathing and Voicing exercises called Optimal Breathing and Voicing (OBV). You access them in a free
download by purchasing a Singing and Speaking program. It is a very sophisticated and easy series of breathing and voice exercises designed to
develop the vocal tract. In conjunction with the 176 Video and Diaphragm Strengthener it will add huge progress to your breathing development.
You may refer to the written versions of the exercises as outlined in Booklet 2.

THE BLUE VELCRO STRAP (BVS)
Relevant mainly for high-chest breathers, anxiety, blood pressure and wheezing issues.
Wear the Blue Velcro Strap (www.breathing.com/bvs.htm) by wrapping it around the uppermost section of your chest above the breast line and as
close up into the armpits as comfortable. Tighten it so that you feel a resistance to breathing but not so that you have to pay a lot of attention to
force your breathing in.
Children may use this as well. Tighten strap gently with no more pressure than a gentle handshake. Some, children especially partly due to their
small size; and others partly due to the tightness and/or the severity of their condition, may feel excessive breathing restriction if left on for a
prolonged period of time. They interpret this as the BVS causing breathing difficulty when in fact it is often their breathing sequencing and
patterning causing breathing too high in the chest. If so, start with the BVS only while doing the 176 Video exercises and work up to wearing it
throughout the day. If you are having difficulty in achieving results you may need assistance from one of our Breathing Development Specialists.
While wearing it you will probably notice that it makes it slightly harder to take a deep breath into the upper chest and that it slowly gets easier to
breathe deeply as the breathing adjusts downward into the lower trunk to utilize more of the bottom of the pear. Then when you remove the BVS
your deeper breathing should be more free and easy and more full but lower in the trunk. What this does is force the breath to get larger below the
BVS area whenever you try to take a deep breath. The lower part of the pear widens as presented in the 176 Video.
Frequency: Wear the strap all day and/or all night. You will want to wear a lightweight shirt in between your skin and the strap to reduce chaffing.
Hot weather may dictate nights only.
Progress: Stress and anxiety are greatly lessened.
Sleeping with the Blue Velcro Strap

Experiment with this. I am not certain that if you have a health condition that the overnight tension can be too much and lead you towards apnea
though I strongly suspect it will actually help you breathe better even while sleeping. Make the tension similar to a gentle handshake strength. If
you wake up and feel it is too tight, lessen the tension.
Frequency: Until you no longer feel any need. May be weeks to many months. And any time you feel yourself getting anxious or extra edgy.
Progress: Stress and anxiety are greatly lessened. Wake up more rested.

PURSED LIP BREATHING
PURSED LIP BREATHING. Not unless the person has severely impaired breathing. It bypasses the foundation we aer trying to develop.
My Preferred StyleHow To Breathe With Pursed Lips
Lie down, sit or stand. A reclining position is usually the easiest for beginners. Place one hand on the upper portion of the stomach in order to feel
the diaphragm working and to feel the stomach filling up as you inhale. Place the other hand on the upper chest in order to detect movement in that
area. Any movement of the upper chest should be avoided. Upper chest breathing is tiring, promotes hyperventilation, and is counter productive.
Inhale slowly through the nose breathing into the belly. Purse your lips slightly as if to whistle. Exhale slowly through pursed lips and if possible
not contracting the stomach muscles. It is not necessary to force all the air out as the pursed lips slow the exhale.
Note: As you become more aware of pursed lip breathing, you may notice the stomach muscles slightly contracting. Exhalation should be
considerably longer than inhalation, say 3-10 times. Slow the amount of air released to barely a trickle. Let the belly muscles stay relaxed instead of
tightening. Again, inhale through the nose. Pause. Exhale through pursed lips. Inhale very slowly. No pause, let it out very, very slowly.
PURSED LIP BREATHING VERSUS THE DIAPHRAGM STRENGTHENER

I believe from experience that pursed lips slow the exhale down which is good as a slower exhale lowers the oxygen cost of breathing and
allows for better O2 uptake/absorption. But it also takes away from the diaphragm being required to work harder and that causes loss of toning
action making the breather more dependent on UPPER BODY ACTIONS. In my view it is best to control the speed of breathing with a larger
stronger diaphragm aided by the Optimal Diaphragm Strengthener. Pursed lip breathing also puts tension into the throat area which I believe
will eventually become excessive and/or causing thymus/thyroid/voice issues. One needs concurrently to offset the tensions caused by the
diaphragm strengthener and its forced inhalations and exhalations. Use the strapping techniques and exercises for this.

UDB (Unbalanced Dysfunctional Breathing) ASSESSMENT CHART
Week ____. Before you begin, close your eyes; go within, inhale and exhale deeply 2 3 times. Open your eyes and reflect on whether you
(now or often) experience any of these issues. Write score on the line provided. Scale of 05: Least concern = 0. Most concern = 5.
Life skills: ___ 11. Bowel or rectum disorder ___42. Dry mouth ___ 75. Nightmares ___ 113. Talking on the phone makes
___ 1. Acting on authentic self ___ 12. Blood sugar swings ___ 43. Exercise induced asthma ___ 76. Nodules you short of breath
___ 2. Alignment between inner ___ 13. Breathing is one or more of: ___ 44. Fanny sticks out in rear ___ 77. Obese ___ 114. Tension around the eyes
drives and outer expression (Circle): shortness of breath, ___ 45. Fall asleep watching TV or at ___ 78. Often catch yourself not ___ 115. Tense overall feeling
___ 3. Being a self starter smooth, choppy, stuck, too fast, theater when you would rather breathing (hypertension)
___ 4. Better decision making too slow, easy, hard, an effort, watch the program ___ 79. Often shift weight from side to ___ 116. Thoughts rum amuck
___ 5. Comfort with personal bounces back and forth from ___ 46. Fear excessively side while standing ___ 117. Ticklish
expression chest to belly or belly to chest, ___ 47. Feel a hitch, bump, or lump ___ 80. Panic attacks ___ 118. Tightness around mouth
___ 6. Contribute to the greater shallow, deep strong weak ___ ___14. Breathing right below your breastbone ___ 81. People have difficulty hearing ___ 119. Tightness, soreness or
good feels like a series of when you try to take a deep you & you are not partly deaf pressure in chest or below
___ 7. Expanded options events, instead of one smooth breath ___ 82. Phobic breast bone
___ 8. Focused thinking coordinated continuous flow ___ 48. Feelings of suffocation ___ 83. Poor boundaries ___ 120. Type A personality
___ 9. Greater enthusiasm ___ 15. Breathing Problems: asthma ___ 49. Finish others sentences for ___ 84. Poor posture ___ 121. Upset stomach or irritable
___ 10. Greater motivation bronchitis emphysema COPD them ___ 85. Pregnant bowel syndrome
___ 11. Greater sense of belonging other________ (circle) ___ 50. Forget to breathe ___ 86. Perfectionist ___ 122. Vertigo
___ 12. Improved creativity ___ 16. Cant catch breath or deep ___ 51. Fragmented speech ___ 87. Public speaking ___ 123. Vision blurred or eyesight
___ 13. Improved inner strength breathing curtailed ___ 52. Furrows brow often ___ 88. Pulsing or stabbing feeling better in AM than PM
___ 14. Increased productivity ___ 17. Cant feel breath in nostrils ___ 53. Gasping or breath heaving around ribs ___ 124. Use a mechanical breathing
___ 15. Increased self ___ 18. Cant meditate ___ 54. Get drowsy from driving a ___ 89. Reduced pain tolerance device while sleeping.
understanding ___ 19. Cant relax vehicle ___ 90. Reflux ___ 125. Voice is: (Circle)
___ 16. Longevity wanted ___ 20. Cant sleep on back ___ 55. Grind or clench teeth ___ 91. Repetitive strain injury labored, held back, strained,
___ 17. More comfortable with ___ 21. Cant walk and easily talk at ___ 56. Headaches ___ 92. Ribs flair outward at bottom natural, thin, strong, weak,
change the same time ___ 57. Heart condition or attack during inhale dynamic, heavy, smooth,
___ 18. More stamina ___ 22. Chest is large and stiff ___ 58. Hormonal fluctuations ___ 93. Sallow complexion clears throat often, chest,
___ 19. More joy ___ 23. Chest pain ___ 59. Heavy breathing ___ 94. Scoliosis or abdominal whispery, stutters, quiver,
___ 20. New concepts readily ___ 24. Chest sunken ___ 60. High blood pressure curvature of the spine squeaky, restricted, choppy,
integrated ___ 25. Chest tightness after surgery ___ 61. History of lung disease ___ 95. Seizures laryngitis, hoarse, crackly,
___ 21. Opening to the state of ease ___ 26. Chest wall defects (faults) ___ 62. History of abuse or trauma ___ 96. Self esteem poor disconnected, raspy, broken,
and flow ___ 27. Chest wall tenderness ___ 63. Hold breath a lot ___ 97. Shortened stride breathy, erratic, monotone,
___ 22. Peace of mind ___ 28. Chronic cough ___ 64. Hot flashes ___ 98. Shoulders rounded downward tentative, breathlessness,
___ 23. Personal power ___ 29. Chronic pain ___ 65. Hyperventilation, over- ___ 99. Sigh or yawn often nasal, throaty, mumbles,
___ 24. Releasing mental ruts ___ 30. Cold hands or sweaty breathing ___ 100. Singing improvement: cant nervous, slurred speech,
___ 25. Self awareness palms ___ 66. Hypoglycemia at spasmodic dysphonia
___ 26. Spiritual growth ___ 31. Cold temp bothers breathing ___ 67. Irregular heartbeats all, amateur, professional ___ 126. Wake from sleep suddenly
___ 27. Sports performance ___ 32. Confrontations make your ___ 68. Irregularly formed rib cage ___ 101. Sleep problems not breathing = Apnea
voice pitch go up (Can you see it in a mirror?) ___ 102. Smoking ___ 127. Washboard abs
___ 33. Confused or sense of loosing ___ 69. Jaw tension prolonged vocal use ___ 128. Wake up tired a lot
Problems normal contact with ___ 70. Jet lag ___ 103. Snore ___ 129. Wheezing
___ 1. Addiction
surroundings ___ 71. Look in a mirror and breathe ___ 104. Soreness or pain in throat ___ 130. Works night shift
___ 2. Air hunger
___ 34. Constant fatigue as with ___ 131. My breathing mainly:
___ 3. Allergies
___ 35. Constipation deeply as you can. Do your ___ 105. Sore deep pain that feels like ________, ________, ________
___ 4. Altitude make breathing
___ 36. Cramps in abdomen or below neck muscles bulge out? Do a
harder
sternum, or side stitches your shoulders or collar bones band across your chest SH=Shallow; L=Labored;
___ 5. Anger
___ 37. Depression rise? ___ 106. Speech problems F=Fast; SL=Slow; D=Deep;
___ 6. Anxiety
___ 38. Digestion poor ___ 72. Lump in throat ___ 107. Stiff neck B=Belly; HC=High chest;
___ 7. Apathy
___ 39. Diaphragmatic impairment ___ 73. Migraines ___ 108. Stressed out CO=Cough; HB=Hold breath;
___ 8. Attention problems
___ 40. Dizzy when excited/anxious ___ 74. Mouth breather ___ 109. Stomach tense while un- E=Erratic; EA=Easy R=Raspy;
___ 9. Back pain: low mid upper
___ 41. Do you often PRESS your aware or unable to relax it SM=Smooth; FO=Forced;
(circle)
tongue to the roof of your ___ 110. Stroke HO=Hoarse; O=Other
___ 10. Bluish cast to lips, nail
mouth? ___ 111. Swallowing difficulty
beds
___ 112. Swim-cant as well as
you use to or cant at all
IF YOU HAVE NOT WATCHED BOTH PINK AND WHITE LABEL DVDs STOP HERE AND DO SO NOW.
RETURN HERE AFTER YOU HAVE WORKED WITH THE DVD FOR A FEW WEEKS OR MONTHS.

THEMED PROGRAMS
Once you have become familiar with the above 18 exercises you can more effectively attend to specific health or wellness goals listed below; many
of which will have already improved. If you are NOT that familiar with the exercise series then do not proceed until you are.
We suggest different combinations of OB exercises as well as focus on diet, air, water and living/working spaces, ergonomics, cleansing, fasting, &
attitudes. See 8 Steps of Optimal Breathing www.breathing.com/8/overview.htm to help gauge your priorities.
IF YOU HAVE NOT ALREADY DONE SO YOU MAY CHOOSE ONE THEMED PROGRAM BELOW.
Because the primary focus is the breathing it will impact all others to varying degrees. That allows you to choose now the absolute most important
THEME PROGRAM then stay with it until it is totally or significantly handled. We have added complementary health approaches that may also be
helpful.
You may not have some of the products mentioned in the below programs. They are available at their respective links on the breathing.com site.
There are over 150 additional health conditions addressed in this way in our Secrets of Optimal Breathing Manual.
The Programs, Additional OB Approaches, Supplements, Reading/Audio Material, and Complementary Modalities are listed in MY ORDER OF
PRIORITY but another health professional may prefer another sequence or replacement(s). Additional OB approaches and the Complementary
adjuncts will be added to over time. You will receive notice of downloadable updates as they are created.
ADDICTIONS
Uncontrolled energy needs and wants.

The secret of life is to develop energy and learn to manage it. Breathing is your primary source of energy supply AND nervous system balance.
Optimal breathing helps replace synthetic stimulants and relaxing drugs. Being calmer or more relaxed is one of the best signals that you are
making progress in controlling your energy/cravings.
Program: Strapping Technique properly done in Position #1 while breathing into belly 3-10 min; Leg lift and shhh 3 min; Sit bend and breathe
20 times
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/video/main.htm; Circles and Bending 15 min; Blue
Velcro Strap 24/7; Standing Meditation 15 min; Optimal Energy Breathing 10 minutes; Sun Salutation/Salute to the Sun 5 min; Hemisphere
Integration 2 min; During day Reflex Triggering for relaxation at bedtime until asleep and/or upon awakening before rested.
Focus on an alkaline diet and alkaline blood pH as clarified in the free download Holistic Health Questionnaire www.breathing.com/frHHQ.htm .
Singing and Optimal Oxygen Bar together with moderate exercise for 30-45 minutes www.breathing.com/oxygen-bar.htm; Private Sessions with
one of our trainers who is licensed to work with addictions.

Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; Immune system boosters www.breathing.com/immune.htm . E3Live as a
super nutrient to take some of the load off the digestion process www.breathing.com/e3live.htm . Digestion and weight issues can be helped by
taking Optimal Digestion. www.breathing.com/optimal-digestion.htm 1215 caps daily and 3 at bedtime.
Reading/Audio Material: Trauflexive Breathing article at www.breathing.com/articles/trauflexive.htm; 12 Steps to Raw;

www.breathing.com/12-steps-to-raw.htm; Green for Life www.breathing.com/green-for-life.htm Better Breathing Exercise #1 CD to train to
learn to let go www.breathing.com/exercise1.htm Better Breathing Exercise #2 to train to create more of and get better control of ones energy
www.breathing.com/exercise2.htm with The L.E.A.S.E ., Watching Breath CD www.breathing.com/watching.htm for Focus and Concentration;
Secrets Manual for many other insights and approaches not in this program www.breathing.com/secrets.htm
Complementary: 12 Step Groups; Somatic Psychotherapy; Supervised Fasting; Natural Hygiene; Naturopathy; Clinical Nutrition; Increase to 75%
Raw Food Consumption with ZERO sweets; Acupuncture; Read anything John Bradshaw wrote: Join a Spiritual Family; Colon Hydrotherapy for
cravings; Homeopathy; Massage; Rolfing; Psychology; Psychiatry; Physical Therapy; Osteopath; NQA.org based Qi Gong, Kripalu, Hatha or
Sivananda yoga
ALLERGIES
Poor digestion, stress, unresolved emotions, bad air. Food allergies can react up to 7 days after ingesting them.
Slowing down and rebalancing the breathing will allow the nervous system to rest easier. The adrenals will work less and produce less cortisol, the
stress hormone. If you feed them properly they will stop under or over reacting and indirectly causing excess histamine that makes you more
sensitive to many foods and air born irritants. The better balance of breathing will also help stimulate digestion as many allergies stem from
undigested proteins. This is one of the trickiest aspects to track because there are so many dynamics including a toxic environment. For food
allergies most need to do this for many months before they notice any change.
Program: Strapping technique properly done for 310 minutes or until no more expansion or tension releasing; Continue with the 176 Video
standard instructions.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/video/main.htm; Circles and Bending 15 min; Standing
Meditation 10 min; Hemisphere Integration; 2 min; Focus on an alkaline diet and alkaline blood pH as clarified in the free download Holistic
Health Questionnaire www.breathing.com/frHHQ.htm . Optimal Oxygen Bar together with moderate exercise for 30-45 minutes
www.breathing.com/oxygen-bar.htm. Private Sessions with one of our trainers.
Supplements: Whole Food Farmacy www.breathing.wholefoodfarmacy.com; Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; Immune system

boosters www.breathing.com/immune.htm. E3Live as a mostly pre-digested super nutrient. www.breathing.com/e3live.htm. Digestion and weight
issues can be helped by taking Optimal Digestion. www.breathing.com/optimal-digestion.htm 12-15 caps daily and 3 at bedtime.

Reading/Audio Materials: 12 Steps to Raw www.breathing.com/12-steps-to-raw.htm; Green for Life www.breathing.com/green-for-life.htm :
80/10/10 Diet by Doug Graham; Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm;
Better Breathing Exercise #1 CD www.breathing.com/exercise1.htm; to learn to let go; Peace Within www.breathing.com/peacewithin.htm;
Watching Breath www.breathing.com/watching.htm .
Complementary: Colon Hydrotherapy; Supervised Fasting; Increase Raw Food Consumption to 75% with only a small amount of sweets if any;
Natural Hygiene; Herbalist; Acupuncture; Homeopathy; massages and warm baths to calm; Psychotherapy to reduce anger or stress response.
ANXIETY
Chest dominated breath. Even if the breath appears in the belly we often find that when the person gets stressed the pattern goes back into the
chest. Diet may be a factor. Slowing down and rebalancing the breathing will allow the nervous system to rest easier.
The Deepest Calm program plus the Blue Velcro Strap is the best for this www.breathing.com/deepest-calm.htm
Program: Strapping Technique on Position 1, breathe into belly only, repeat until no expansion felt, usually in 2-3 min; Squeeze & Breathe
standing for 10-25 times; Leg lift and Shhh 25 times.
Additional OB Approaches: BVS www.breathing.com/bvs.htm wear as often as possible; Circles and Bending for at least 20 minutes daily; Core
Development daily until no more progress; Diaphragm Strengthener advanced level www.breathing.com/video/main.htm; Standing Meditation 10
minutes; Hemisphere Integration; 2 minutes; End session with Strapping Technique position #4; Singing; Reflex triggering for unwinding during
the day, for sleep or being wakened from sleep. Private Sessions with one of our trainers.
Supplements: E3Live www.breathing.com/e3live.htm; Optimal CalMag. www.breathing.com/cal-mag.htm; Optimal Digestion

www.breathing.com/optimal-digestion.htm; Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; Focus on an alkaline diet and alkaline blood pH
as clarified in the free download Holistic Health Questionnaire www.breathing.com/frHHQ.htm
Reading/Audio Materials: 12 Steps To Raw www.breathing.com/12-steps-to-raw.htm; Green For Life www.breathing.com/green-for-life.htm;

80/10/10 Diet; Building Healthy Lungs Naturally www.breathing.com/bhln.htm; Better Breathing Exercise #1 CD
www.breathing.com/exercise1.htm which will strengthen, slow, and even out the breathing for a more dependable easier inhale and smoother
slower exhale. Better Breathing Exercise #2 www.breathing.com/exercise2.htm with the L.E.A.S.E. exercise to learn how to stop things from
getting worse and let your rational mind correct the circumstance. Secrets Manual for many other insights and approaches not in this program
www.breathing.com/secrets.htm
Complementary: Reiki; Sun Salutation/Salute to the Sun; Massages and warm baths to calm; Acupuncture; Raw Food Consumption 75% with
only a small amount of sweets if any; Supervised Fasting; Natural Hygiene; Spiritual Family; Spiritual Counseling; Chiropractic; Homeopathy;
Psychology; NQA.org based Qi Gong, Kripalu, Hatha, Krya, or Sivananda yoga, Various forms of dance.

ASTHMA-LIKE WHEEZING AND SHORTNESS OF BREATH
(Including Sports-Induced)
See the lungs to the right and notice how they are approximately 75% in the rear half of your chest and not very much
in the front. So it is largely a waste of time trying to get any breath in the upper chest area. That is one reason why we
like the Squeeze & Breathe so much. My observations are that breathing too often and too quickly including gasping
and breath heaving into the high chest is what causes vasoconstriction, over-reacting, over-breathing, hyperventilation
and the tendency to wheeze. It may be worsened by allergies and toxins and/or emotional stress.
Program: Daily Strapping Technique in Position 1. Breathe into belly only, repeat until no expansion felt, usually in 2-3 min; Squeeze & Breathe
standing for 10-25 times; Leg lift and Shhh 25 times; Reflex triggering for unwinding during the day, for sleep or being wakened from sleep.
Additional OB Approaches: www.breathing.com/no-more-asthma.htm; BVS www.breathing.com/bvs.htm wear as often as possible; Circles and
Bending for at least 20 minutes daily; Core Development daily until no more progress each day; Diaphragm Strengthener advanced level
www.breathing.com/ds.htm; Circles and Bending for at least 5 more minutes; Hemisphere Integration 2 minutes; End session with Strapping
Technique position #4; Private Sessions with one of our trainers.
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; E3Live www.breathing.com/e3live.htm; Optimal CalMag

www.breathing.com/cal-mag.htm; Optimal Digestion www.breathing.com/optimal-digestion.htm; Focus on an alkaline diet and alkaline blood
pH as clarified in the free download Holistic Health Questionnaire www.breathing.com/frHHQ.htm .
Reading/Audio Materials: 12 Steps To Raw www.12-steps-to-raw.htm; Green For Life www.breathing.com/green-for-life.htm; 80/10/10 Diet;
Building Healthy Lungs Naturally www.breathing.com/bhln.htm; Better Breathing Exercise #1 CD www.breathing.com/exercise1.htm which
will strengthen, slow, and even out the breathing for a more dependable easier inhale and smoother slower exhale. Better Breathing Exercise #2
www.breathing.com/exercise2.htm with The L.E.A.S.E. exercise to learn how to stop things from getting worse and let your rational mind
correct the circumstance. Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm
Complementary: Reiki; Sun Salutation/Salute to the Sun; Massage; Acupuncture; Raw Food Consumption 75% with only a small amount of
sweets if any; Supervised Fasting; Natural Hygiene; Spiritual Family; Spiritual Counseling; Chiropractic; Homeopathy; Psychology; NQA.org
based Qi Gong, Kripalu, Hatha, Krya, or Sivananda yoga, Reiki.
ATTENTION, FOCUS AND CONCENTRATION
Thought is one of the most powerful forces in the universe. But without attention, focus and concentration we invite confusion and chaos.
Program: Strapping technique properly done for 3-5 minutes or until no more expansion or tension releasing; Sit Bend and Breathe 20 times daily;
Leg lift and Shhh x 25 daily.

Additional OB Approaches: Optimal Energy Breathing 10 minutes; Diaphragm Strengthener advanced level
www.breathing.com/video/ds/main.htm; Circles and Bending 30 minutes; Standing Meditation for 100 hours in 30 minute minimum increments;
Hemisphere Integration 2 minutes; End session with Strapping Technique position #4; Optimal Oxygen Bar together with moderate exercise for 30-
45 minutes www.breathing.com/oxygen-bar.htm; Singing or chanting.
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm Oxy-Lift www.breathing.com/oxylift.htm Phenalmin from E3Live

www.breathing.com/e3live.htm; Heavy Metal Detox www.breathing.com/hmd.htm
Reading/Audio Materials: Watching Breath www.breathing.com/watching-breath.htm; 12 Steps to Raw www.breathing.com/12-steps-to-raw-

com; Green for Life www.breathing.com/green-for-life.htm; 80/10/10 Diet by Doug Graham; Secrets Manual for many other insights and
approaches not in this program. www.breathing.com/secrets.htm
Complementary: QiGong from NQA.org , Kripalu, Hatha, Krya, or Sivananda Yoga; Fasting; Acupuncture; Internal Cleansing, Raw Food
Consumption minimum 75%; Natural Hygiene; Colon Hydrotherapy; Massage.
BLOOD PRESSURE HIGH
Caused by hyperventilation, hypertension, over-breathing, salt or drug reaction. Blood Pressure is often improved by slowing the breath rate down
by increasing breathing volume with the 176 Video, strengthening the diaphragm with the DS www.breathing.com/ds.htm
Program: Strapping technique properly done for 3-5 minutes or until no more expansion or tension releasing; Squeeze & Breathe 20-1; Leg Lift
& Shhhh - 20 to 1
Additional OB Approaches: BVS 24/7 until the BP is where you want it. www.breathing.com/bvs.htm; Circles and Bending 20 min; Standing
Meditation 15 min; Core Development until 3 attempts with no progress; Hemisphere Integration 2 min; HHQ www.breathing.com/frHHQ.com;
Private Sessions with one of our trainers.
Supplements: Optimal Digestion www.breathing.com/optimal-digestion.htm; Oxy-Cleanse www.breathing.com/oxy-cleanse.htm
Reading/Audio Materials: 12 Steps To Raw www.breathing.com/12-steps-to-raw.htm; Green for Life www.breathing.com/green-for-life.htm;

80/10/10 Diet by Doug Graham; Better Breathing Exercise #1 www.breathing.com/exercise1.htm
Complementary: Reiki; QiGong from NQA.org , Kripalu, Hatha, Krya, or Sivananda yoga; Fasting; Acupuncture; Internal Cleansing, Raw Food
Blood pressure - Low

Not sure at this time. Low pressure seems to be better than high pressure so long as it is not too low. Often even low blood pressure will normalize
with breathing work. If your blood pressure is normally below 90/60, it might be good to talk to your primary care health professional about

hypotension.
Complementary: QiGong from NQA.org , Kripalu, Hatha, Krya, or Sivananda yoga; Fasting; Acupuncture; Internal Cleansing; Raw Food
Bronchitis
Inflamed lungs and bronchioles.
Drive the breathing out of the high chest down to where the lower lobes are larger and make breathing easier and lessen the tendency to cough.
Coughing, especially wet (productive) is usually good as the wet gets less the more you cough. I call that squeezing the sponge.
Program: Strapping technique in Position 1 and breathe into the belly, back and sides. Continue with the 176 Video.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Optimal Energy Breathing 10 minutes; End
session with Strapping position #4; Optimal Oxygen Bar together with moderate exercise for 30-45 minutes www.breathing.com/oxygen-bar.htm;
Respiratory Enhancer (RE) www.breathing.com/re.htm
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; For nutrition and cleansers see www.breathing.com/no-more-bronchitis.htm
Reading Materials: Building Healthy Lungs Naturally www.breathing.com/bhln.htm; Green for Life www.breathing.com/green-for-life.htm; 12
Steps To Raw www.breathing.com/12-steps-to-raw.htm; 80/10/10 Diet by Doug Graham
Complementary: Fasting; Acupuncture; Internal Cleansing, Raw Food Consumption minimum 75%; Natural Hygiene; Colon Hydrotherapy.
CANCER
Cancer is anaerobic. It stems from multiple damaging aspects of poor nutrition, under-oxygenation, attitude, toxemia, heavy metal poisoning,
fatigue, stress, organ dysfunction, and dehydration. Otto Warburg proved in 1931 that it cannot survive in high oxygen environments. But we
have more varieties these days so it behooves us to address it holistically. Parasites; toxins; stress; attitude; no exercise; too little movement also
can worsen the damage from cancer. Get oxygen in anyway you can.
Program: Strapping technique properly done for 3-10 minutes or until no more expansion or tension releasing; all 176 Video exercises 3-5 times
each.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/video/ds/main.htm; Optimal Energy Breathing 30
minutes; Hemisphere Integration 2 min; End session with Strapping position #4; Optimal Oxygen Bar (O2E2) and moderate exercise 30-45 minutes
http//www.breathing.com/oxygen-bar.htm; Singing, humming or chanting as often as possible throughout out the day. SMILE.

Supplements: Oxy-Lift www.breathing.com/oxylift.htm; E3Live www.breathing.com/e3live.htm; Oxy-Cleanse www.breathing.com/oxy-
cleanse.htm; Secrets Manual for many other approaches not in this program www.breathing.com/secrets.htm
Reading/Audio Materials: Breathing Self-Esteem CD www.breathing.com/selfesteem.htm; Better Breathing Exercise #2 CD

www.breathing.com/exercise2.htm including both The L.E.A.S.E. and energy forms of this exercise. Literally imagine yourself sending the
energy to the afflicted area(s); Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm
Complementary: Raw Food Consumption with only a small amount of sweets if any. See www.hacres.com; hyperbaric oxygen chamber;
Naturopathy; Oncology but make sure you feed the body well with copious green foods during the chemotherapy process.
Because it can be such a holistic monster, I have prepared a page on the web site that links programs I know to have had good success with varying
cases of cancer. I cannot legally recommend any one over the other but they all are well documented. I suggest you integrate ozone therapy (in
Mexico) www.breathing.com/articles/cancer.htm; Raw Foods; Colonics; Exercise; Attitudinal healing, Prayer. Oxygenate with anything you can
that is clean.
CHRONIC ILLNESS REDUCTION
Depends on the illness. Do the breathing exercises that feel better on a moment-to-moment basis. Ive read it too often to argue with it that stress
causes more than 80% of all chronic illness. Do not push yourself. SLOW DOWN!!! Learn to sleep and wake up fully rested.
Program: Strapping Techniques 3-5 times each. Continue with the 176 Video.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Circles and Bending 30 minutes; Optimal
Energy Breathing; Hemisphere Integration 2 minutes; End session with Strapping position #4; Optimal Oxygen Bar together with moderate
exercise for 30-45 minutes www.breathing.com/oxygen-bar.htm; Respiratory Enhancer (RE) www.breathing.com/re.htm . Singing.
Supplements: Optimal Digestion www.breathing.com/optimal-digestion.htm; Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; E3Live
www.breathing.com/e3live; Heavy Metal Detox www.breathing.com/hmd.htm; Oxy-Lift. www.breathing.com/oxylift.htm; Vitamin/Minerals at
www.breathing.com/pure.htm
Reading/Audio Materials: Building Healthy Lungs Naturally www.breathing.com/bhln.htm; Green for Life www.breathing.com/green-for-
life.htm; Better Breathing Exercises #1 & #2 www.breathing.com/exercise1.htm; www.breathing.com/exercise2.htm; 80/10/10 Diet by Doug
Graham; Healthy Healing by Linda Page; Secrets Manual for many other insights and approaches not in this program.
Complementary: Raw Food Consumption see www.hacres.com; Natural Hygiene; Supervised Fasting; Colon Hydrotherapy; NQA.org based Qi
Gong, Kripalu, Hatha, Krya, or Sivananda yoga. Eclectic Chiropractic.

DEPRESSION
I think of depression as a depressed chest; poor posture inviting suppressed or stifled breathing causing lower energy and increased chances of
depression. Any negative emotion you breathe through long enough, well grounded/balanced and deeply enough will lose its grip on you. A
psychotherapist may be required for assistance with this. Key problem is not fully feeling by suppressing breath thus you can not fully resolve
emotions. The solution is get through it by experiencing it or properly breathing deeper into the emotion for extended time periods such as 10
minutes every hour so that the positive energy increases and the negative energy melts into mere memory without emotional content. Let go and
feel what you feel. Increase healthy energy in the fastest easiest way possible.
Program: Strapping Techniques to keep chest open and posture pluperfect to the max. 3-10 minutes Leg lift and Shhhh 10-20 times daily or
more. Side to Side and Sound 25 times.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Optimal Energy Breathing 15 min;
Hemisphere Integration; 2 minutes; End session with Strapping Position #4; Optional Breathing Self Esteem
www.breathing.com/selfesteem.htm; Singing, chanting, humming; Optimal Oxygen Bar (O2E2) together with moderate exercise
www.breathing.com/oxygen-concentrator.htm
Supplements: www.breathing.com/oxy-cleanse.htm; E3Live (it includes a significant wellness feeling) www.breathing.com/e3live.htm.

Oxylift www.breathing.com/oxylift.htm .

80/10/10 Diet by Doug Graham; Secrets Manual for many other insights and approaches not in this program www.breathing.com/secrets.htm
Complementary: Laughter; Moderate Exercise; Acupressure; Clinical Nutritionist; Commit to change; Create a new vision of how you want
your life to be; Counseling; Psychology; Psychiatry.
DIGESTION
The breathing should drive digestion via the way it stimulates the parasympathetic nervous system propensity towards rest, digest and heal. But it
often is too sympathetic nervous system (SNS) fight or flight driven which causes indigestion and a host of absorption issues.
Program: 176 video all techniques and exercises 3-5 times daily with special emphasis on reflexive breathing before bedtime and the straw
experiment right before meals.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Circles and Bending 15 min.; Straw
Experiment from Reflex Triggering before meals.

Supplements: Chew each mouthful 50 times; No liquids with meals; Optimal Digestion enzymes with food and at bedtime
www.breathing.com/optimal-digestion.htm . When your stomach feels acidy, drink water. Oxy-Cleanse www.breathing.com/oxy-cleanse.htm
Reading/Audio Materials: Building Healthy Lungs Naturally www.breathing.com/bhln.htm; Better Breathing Exercise #1
www.breathing.com/exercise1.htm; Grain Damage Douglas Graham; Secrets Manual for many other insights and approaches not in this program.
Complementary: Moderate Exercise; Raw food 75% of diet; Natural Hygiene; Supervised Fasting; NQA.org based Qi Gong, Kripalu, Hatha,
Krya, or Sivananda yoga. .
ENERGY INCREASE
Breathing is our main source of energy so lets use it better for that. Focus on cleansing the body, cellular energy via raw living foods, and gentle
breathing mechanics making breathing easier.
Program: Strapping Techniques to keep chest open to the max. ALL 176 video.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Optimal Energy Breathing 25 times several
times daily; Hemisphere Integration 2 minutes. Optimal Oxygen Bar (O2E2) together with moderate exercise www.breathing.com/oxygen-
concentrator.htm; Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm .
Supplements: E3Live (it includes a significant wellness feeling) www.breathing.com/e3live.htm . Optimal Digestion
www.breathing.com/optimal-digestion.htm; Oxylift www.breathing.com/oxylift.htm

80/10/10 Diet by Doug Graham; Better Breathing Exercise #2 www.breathing.com/exercise2.htm; Secrets Manual for many other insights and
approaches not in this program. www.breathing.com/secrets.htm
Complementary: Moderate aerobic exercise as it greatly enhances full body oxygenation. Swimming moderately with mask, large fins (to help
relax in the water) and snorkel doing the breast stroke and breathing into the back as in the Squeeze and Breathing Shoulders forward as your hands
come together over your head; no Australian crawl. Make sure to integrate an ongoing usage of the strapping techniques & exercises to offset the
shrinkage of breathing volume caused by physical exertion such as bicycle, swimming, bending, weight training, lifting children, groceries etc; For
usage while weight training refer to the Secrets of Optimal Natural Breathing Manual. Clinical Nutritionist; Commit to change; Create a new vision
of how you want your life to be; Counseling; Psychology.

EMPHYSEMA
Can be significantly recovered from. Takes time and much Intention. Slow down your breathing and make it more in your lower trunk or
wherever you feel it more productive. Often the bottom of the lungs gets full of debris due to reduced diaphragm excursion (up and down action
like a piston that squeezes the sponge of the lungs). As the diaphragm develops, its excursion/rise massages/reactivates lung tissue that is still
salvageable. For the interior of the lungs nutrition and internal cleansing may be more appropriate.
Program: Use the strapping techniques and all exercises as you feel they are helping you breathe easier and/or slower. Special emphasis on Skin
Pulls.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/video/ds/main.htm; Circles and Bending 15 min;
Core Development until 3 times no progress; Visualize your lungs turning a healthy pink. Pray to your higher power. I know of one fellow who
could not walk 50 feet and after 30 days of lying in bed breathing slower, deeper and praying he was able to walk a mile. Singing or humming
quietly; www.breathing.com/singingandspeaking.htm; Secrets Manual for many other insights and approaches not in this program.
www.breathing.com/secrets.htm .
Supplements: Add nutrients from the Emphysema Program www.breathing.com/emphysema.htm .
Reading/Audio Materials: Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm; Green
for Life www.breathing.com/green-for-life.htm; Better Breathing Exercise #2 CD www.breathing.com/exercise2.htm doing The L.E.A.S.E. for
up to 20 bowl strikes per exhaled breath. The Breath of Life www.breathing.com/the-breath-of-life.htm; Fresh Vegetable Juices by Norman
Walker
Complementary: Lots of bodywork including skin pulls and deep tissue as with myofacial-type bodywork to make breathing easier; Rolfing,
Traeger work; Raw foods 100%; Moderate Exercise; Acupuncture; Clinical Nutritionist; Inflamazyme Forte from American Biologics in Chula
Vista 800 227 4473; You will need to experiment with these using copious antioxidants; freshly squeezed vegetable juices by the quarts per day.
Many entire meals of watermelon; non toxic indoor spaces; prayer; develop a never give up attitude.
Gentle Breathing Development

Get a Native American Flute from Earthworks in Waynesville NC 828 830-0165, or a Recorder from a local music store. They have been known
to help greatly with difficult breathing problems because they are very simple to make sound from. Start with smaller ones and graduate to the E
Bass ones. (Didgeridoos are NOT easy to learn and do NOT help breathing as much as many think). Orchestral flutes are worse. They NEED
good breathing; they do not as easily HELP It. Secrets Manual for many other insights and approaches not in this program.

HEADACHES
Aside from poor food choices, prescription drugs, trauma or some nasty growth, your energy is traveling upward too fast to your brain. It is a
stress response worsened by belly tensions and too much high chest breathing. Send long slow deep breaths into the bottom of the feet and many
headaches will lessen or dissolve.
Program: All 176 video with special emphasis on reflexive breathing.
Additional OB Approaches: BVS 24/7 until no headaches www.breathing.com/bvs.htm; Diaphragm Strengthener advanced level
www.breathing.com/ds.htm; Circles and Bending 20 minutes; Hemisphere Integration; 2 minutes; End session with Strapping position 4; Oxygen-
Bar www.breathing.com/oxygen-bar.htm
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm
Reading/Audio Materials: Green for Life www.breathing.com/green-for-life.htm; The Breath of Life www.breathing.com/the-breath-of-
life.htm; Building Healthy Lungs Naturally for relevant nutrients www.breathing.com/bhln.htm; Secrets Manual for many other insights and
approaches not in this program. www.breathing.com/secrets.htm; www.breathing.com/articles/valsalvas-maneuver.htm
Complementary: Water fasting; Fresh vegetable juices to make your body alkaline; Raw foods; Nurturing massage; Sun Salutation/Salute to the
Sun
HYPERVENTILATION/OVER-BREATHING/
HYPOCAPNEA/ANXIETY
Mostly caused by breathing too much in the high chest. Can be extremely subtle as in mild anxiety/nervousness or just like a panic attack or phobia
Program: Strapping Technique in Position 1 - breathe into belly only. End with Strapping Technique position #4; Squeeze & Breathe; Leg lift and
Shhh; Sit Bend and Breathe 25 times; NO Side-to-Side and Sound without wearing the BVS.
Additional OB Approaches: BVS (VERY helpful in chronic situations as it trains the breathing balance to a more relaxing pattern)
www.breathing.com/bvs.htm; Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Circles and Bending 30 minutes; Standing
Meditation 10 minutes; Sun Salutation/Salute to the Sun 10 times; Hemisphere Integration 2 minutes; Singing, chanting or humming
www.breathing.com/singingandspeaking.htm; Reflex triggering (from video) preceding naps and sleep times. End session with the Strapping
Technique, position #4. Private Sessions with one of our trainers.
Supplements: E3Live www.breathing.com/e3live.htm; Optimal CalMag www.breathing.com/cal-mag.htm; Optimal Digestion

www.breathing.com/optimal-digestion.htm; Focus on an alkaline diet and alkaline blood pH as clarified in the free download Holistic Health

Questionnaire www.breathing.com/frHHQ.htm .

Better Breathing Exercise #1 CD www.breathing.com/exercise1.htm increase the length of the breathing pause; Hyperventilation Syndrome by
Robert Fried; Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm
Complementary: Massage; Acupuncture; Biofeedback; Raw Food Consumption with only a small amount of sweets if any; Supervised Fasting;
Natural Hygiene; Spiritual Family; Chiropractic; Homeopathy; Psychology; NQA.org based Qi Gong,; Kripalu, Hatha, Krya, or Sivananda
yoga;Various forms of dance. Reiki; Spiritual Counseling; Moderate Exercise; Clinical Nutritionist; Counseling; Psychology.
MEMORY
Breathing consciously and being in the moment instead of being somewhere else in your mind. Oxygen supply needs to be maximal; brain uses
up to 40% of total supply.
Program: ALL 176 Video
times daily; Circles and Bending 15 min; Hemisphere Integration 2 minutes; Standing Meditation 10 minutes; Optimal Oxygen Bar (O2E2)
together with moderate exercise www.breathing.com/oxygen-concentrator.htm; Singing and chanting for staying in present time.
Supplements: E3live Phenalmin www.breathing.com/e3live.htm; ProEfa www.breathing.com/efa.htm; Heavy Metal Detox
www.breathing.com/hmd.htm; BrainON www.breathing.com/e3live.htm;
Reading/Audio Materials: 12 Steps to Raw www.breathing.com/12-steps-to-raw.htm; Mega Memory course by Kevin Trudeau; The Power of
Now by Eckard Tolle; Be Here Now by Ram Dass; Watching Breath CD www.breathing.com/watching.htm for focused concentration; Better
Breathing Exercise #2 CD www.breathing.com/exercise2.htm with The L.E.A.S.E. and one complete breath per each bowl strike up to 20 bowl
strikes of exhale per breath.; Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm
Complementary: Fasting; Walking; Rebounding; Moderate Exercise; Acupressure; Clinical Nutritionist.
PAIN REDUCTION
Relaxation is key. Often unwillingness to let go and breathe into it makes it worse. Simple breathing exercises can make pain bearable OR non-
existent. Pain is often tensions in key areas that block breathing sequencing and balance.
Program: ALL 176 Video especially Reflexive Breathing; Reflex triggering (lots of it, for hours if need be).

Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Hemisphere Integration 2 minutes; More
Reflex Triggering; Optimal Oxygen Bar (O2E2) together with moderate exercise www.breathing.com/oxygen-concentrator.htm
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm Optimal Digestion www.breathing.com/optimal-digestion.htm
Reading/Audio Materials: Building Healthy Lungs Naturally www.breathing.com/bhln.htm; Green for Life www.breathing.com/green-for-
life.htm; Better Breathing Exercise #1 www.breathing.com/exercise1.htm; Alkaline diet based on info in HHQ www.breathing.com/frHHQ.htm;
Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm
Complementary: Chiropractic; Massage; Acupuncture
PREGNANCY AND BIRTHING EASE
Pain control and relaxation and staying present for a joyful experience.
Program: 176 Video all; Reflex triggering (my teacher of these reflexive breathing exercises can go to the dentist and have 5 teeth worked on and
not need novocain); Reflexive Breathing - Leg lift and Shhh only; Straps only on approval of attending MD as they may help with extra breathing
room in the mid and high chest. But use the straps definitely post-natal.
Additional OB Approaches: Diaphragm Strengthener advanced level; See the many pillows in the Secrets manual for various comfortable
positions for breathing and sleep www.breathing.com/secrets.htm; More Reflex Triggering.
Supplements: Pre- and post natal E3Live (brochure enclosed-feed that baby right) www.breathing.com/e3live.htm; Optimal Digestion
www.breathing.com/optimal-digestion.htm; Oxy-Cleanse www.breathing.com/oxy-cleanse.htm
Reading Materials: Building Healthy Lungs Naturally www.breathing.com/bhln.htm; 12 Steps To Raw www.breathing.com/12-steps-to-
raw.htm Birth Without Violence, Frederik Leboyer.
Complementary: Complements Lamaze or Bradley; Private Sessions with one of our trainers; Naturopathy
Post-natal use DS and Straps to regain breathing shape and volume.
PULMONARY FIBROSIS
To the best of my knowledge this can be slowed down and may even be reversible due to hypersensitivity to any negative influence of the immune
system. I strongly suspect that it requires a fairly radical lifestyle change including a completely non toxic environment and 5,000 feet or less
altitude though the 176 Video exercises and DS may help tolerate altitude. Moderate exercise or at least aerobic breathing see Better Breathing

Exercise #2 www.breathing.com/exercise2.htm
Program: 176 Video; Reflex triggering - Leg lift and Shhh only.
Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Optimal Energy Breathing as long as you
can do it gently.
Supplements: Building Healthy Lungs Naturally for relevant nutrients www.breathing.com/bhln.htm; Immune system boosters.
www.breathing.com/immune.htm; E3Live as a super nutrient to take some of the load off the lungs and digestion process
www.breathing.com/e3live.htm . Digestion and inflammation can be helped by taking Optimal Digestion www.breathing.com/optimal-
digestion.htm 12-15 caps daily and 3 at bedtime; Oxy-Cleanse www.breathing.com/oxy-cleanse.htm; Inflamazyme Forte from American Biologics
in Chula Vista 800 227 4473; You will need to experiment with these using copious antioxidants. Immune system booster
www.breathing.com/immune.htm
Reading/Audio Materials: Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm; 12
Steps to Raw www.breathing.com/12-steps-to-raw.htm; Green for Life www.breathing.com/green-for-life.htm .
Complementary: A totally raw diet. Colonics daily for a month; cleansing, raw foods, clean water, air & supervised fasting. For fasting, seriously
consider www.tanglewoodwellnesscenter.com; many entire meals of watermelon; non toxic indoor spaces; prayer; develop a never give up attitude.
Go to www.hacres.com for a long term program with proven results.
RESTRICTED BREATHING
(general except due to asthma which has its own category)
First make sure it is not due to a heart condition. However, even if it is a heart problem, developing the breathing may be one of your best options
as the heart often goes onto spasm due to lack of oxygen. Physical restrictions due to stress, tension, weak or overly developed muscles, poor
posture, surgeries that tighten the area.
Program: Strapping Techniques to keep chest open and posture pluperfect to the max. 310 minutes. Continue with the 176 Video.
times daily; Singing; Hemisphere Integration 2 minutes; Optimal Oxygen Bar (O2E2) together with moderate exercise
www.breathing.com/oxygen-concentrator.htm; Secrets Manual for many other approaches not in this program. www.breathing.com/secrets.htm
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm
Reading Materials: Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm 12 Steps to

Raw www.breathing.com/12-steps-to-raw.htm; Green for Life www.breathing.com/green-for-life.htm .
Complementary: Lots of bodywork including deep tissue, Myofascial, Rolfing, Traeger work; Touch for Health; A totally raw diet. Colonics daily
for a month; cleansing, raw foods, clean water, air & supervised fasting. Many entire meals of watermelon; non-toxic indoor spaces; prayer;
develop a never give up attitude. Go to www.hacres.com for a long-term program with proven results.
Singing and/or Speech

Both are simply wind passing membranes. A great singer should be an extraordinarily skilled breather to develop and enhance vocal strength,
suspension and articulation.
The complete program is at www.breathing.com/singingandspeaking.htm
times daily; Hemisphere Integration 2 minutes; Optimal Oxygen Bar (O2E2) together with moderate exercise www.breathing.com/oxygen-
concentrator.htm
Supplements: Oxy-Cleanse www.breathing.com/oxy-cleanse.htm to help manage mucous secretions to throat. Immune system boosters. E3Live as
a super nutrient to take some of the load off the digestion process www.breathing.com/e3live.htm . Digestion and inflammation can be helped by
taking 12-15 caps daily of Optimal Digestion www.breathing.com/optimal-digestion.htm .
Reading/Audio Materials: 12 Steps to Raw www.breathing.com/12-steps-to-raw.htm; Green for Life www.breathing.com/green-for-life.htm
Supplements: Building Healthy Lungs Naturally for relevant nutrients www.breathing.com/bhln.htm
Complementary: Swimming moderately with mask, large fins (to help relax in the water) and snorkel doing the breast stroke and breathing into
the back as in the Squeeze and Breathing Shoulders forward as your hands come together over your head; no Australian crawl. Clinical
Nutritionist. Naturopath.
SMOKING TOBACCO
(Quitting and Recovering Lungs After Quitting)
Program: Start with the 176 Video. Do all strapping techniques and exercises 3 times each day; especially the OBV ones.
times daily; Hemisphere Integration 2 minutes; Strapping positing #4; Get the balance of our BOSS stop Smoking program
www.breathing.com/stop-smoking-program.htm . It has valuable information and its products will help you quit and recover lung tissue. Sinus
Irrigation www.breathing.com/sinu-cleanse.htm
Supplements: Immune system boosters www.breathing.com/immune.htm . E3Live as a super nutrient to take some of the load off the digestion
process www.breathing.com/e3live.htm . Digestion and weight issues can be helped by taking Optimal Digestion www.breathing.com/optimal-

digestion.htm 12-15 caps daily and 3 at bedtime; Inflamazyme Forte from American Biologics in Chula Vista 800 227 4473; To help regain
salvageable lung tissue you will need to experiment with these using copious antioxidants; freshly squeezed vegetable juices by the quarts per day.
Supplements: See the Stop Smoking Program www.breathing.com/stop-smoking-program.htm .
Complementary: Moderate exercise such as walking or swimming with mask, large fins (to help relax in the water) and snorkel doing the breast
stroke and breathing into the back as in the Squeeze and Breathing Shoulders forward as your hands come together over your head; no Australian
crawl; Clinical Nutritionist
SPORTS PERFORMANCE & ATHLETICS
Specific techniques to speed recovery time, endurance, smooths out running and releases accessory breathing muscles and helps rebalances UDB
caused by gasping, breath heaving and sports trauma.
Program: Start with the 176 Video. Do all strapping techniques and exercises 3 times each day of competition. As the number count skill gets
higher, your flow efficiency (extending the length of an exhale) will increase. Get the balance of our Sports Performance Program at
www.breathing.com/sports-performance.htm
times daily; Hemisphere Integration 2 minutes. End session with strapping position #4; Optimal Oxygen Bar (O2E2) together with moderate
exercise www.breathing.com/oxygen-bar.htm .
Supplements: See the Sports Performance program. www.breathing.com/sports-performance.htm
Reading/Audio Materials: Secrets Manual for many other insights and approaches not in this program. www.breathing.com/secrets.htm;
80/10/10 Diet Dr. Douglas Graham
Complementary: Moderate exercise to such as walking or swimming with mask, large fins (to help relax in the water) and snorkel doing the
breast stroke and breathing into the back as in the Squeeze and Breathing Shoulders forward as your hands come together over your head; no
Australian crawl. Clinical Nutritionist.
WEIGHT LOSS
Oxygen gives you more energy to move. Movement burns fat. Oxygen burns fat.
Program: All 176 Video.

Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm; Optimal Energy Breathing 15 minutes
several times daily; Hemisphere Integration 2 minutes; Optimal Oxygen Bar (O2E2) together with moderate exercise
www.breathing.com/oxygen-bar.htm Sinus Irrigation www.breathing.com/sinu-cleanse.htm
Get the rest of the Weight Loss Program at www.breathing.com/weight-loss-program.htm
Supplements: Great organic non-toxic foods the stores do not carry www.breathing.wholefoodfarmacy.com. Immune system boosters
www.breathing.com/immune.htm . E3Live is a super nutrient to take some of the load off the digestion process. www.breathing.com/e3live.htm .
Digestion and inflammation can be helped by taking 12-15 caps daily of Optimal Digestion. www.breathing.com/optimal-digestion.htm
Reading/Audio Materials: Building Healthy Lungs Naturally www.breathing.com/bhln.htm
Complementary: Moderate exercise to such as walking or swimming with mask, large fins (to help relax in the water) and snorkel doing the
breast stroke and breathing into the back as in the Squeeze and Breathing Shoulders forward as your hands come together over your head; no
Australian crawl. Clinical Nutritionist.

SINGING YOURSELF TO SLEEP & SLEEP QUIZ
Our primary energy is breathing. Our primary source of energy recovery is sleep. There is NO replacement for adequate sleep.
General fatigue from vigorous exercise can make sleep much more efficient and restful. See what works best for you. See also the APNEA section
below.
First: develop the breathing with the 176 video and DS using all exercises. We created very important breathing and voicing exercises called
Optimal Breathing and Voicing for singing, speaking and sleep (OBV). Do not overlook them. They are downloadable with the Sleep program;
Singing and Speaking; Weight Loss or Sports Performance programs.
To see if the Singing Yourself To Sleep Program might benefit, check off the appropriate factors.
SLEEP WAKING HOURS BREATHING

It often takes me a long time to fall asleep. I feel fatigued or sleepy during my waking hours. I often cannot take a deep breath-catching breath.
I sometimes wake up gasping for breath. I feel sleepy during the day, even when I have good sleep. My breathing often gets stuck.
I often seem to wake up because of dreams. I usually feel achy and stiff when I wake up. I breathe shallowly.
My bed partner says my snoring keeps them awake. I have partly or completely fallen asleep driving. I often feel tightness in my chest.
I often wake up and have trouble falling back to sleep. I am often short of breath.
I get very irritable when I cant sleep.
I do not sleep on my back.
The way you breathe during the day carries over into sleep.
If you checked more than fatigue and one other you should investigate your sleep and add it to your UDB check sheet in the Booklet 2 Skills
Program. We can discuss options available depending on your condition and your desired outcomes. Call 866.694.6425 for a free screening.
NOTE: Approaches of the traditional medical community often require injections, drugs, surgery or mechanical breathing devices that often do not
work and many people do not care for. Our program focuses on restoring full breathing and sleep through easy simple development techniques,
exercises, nutrition, detoxification and lifestyle changes. If you are currently under medical care for sleep, speech or breathing issues, continue this
care until you are able to breathe effectively on your own. We will guide you in this process. www.breathing.com/sleep-program.htm
Program: All 176 Video.
times daily; Singing and Speaking Program www.breathing.com/singandspeaking.htm; Optimal Oxygen Bar (O2E2) together with moderate

exercise www.breathing.com/oxygen-concentrator.htm; Hemisphere Integration 2 min; End session with strapping position #4; Sinus Irrigation
www.breathing.com/sinu-cleanse.htm .
Supplements: www.breathing.com/cal-mag.htm; E3Live to enhance the resting process; Digestion and inflammation can aid sleep and weight by
taking Optimal Digestion www.breathing.com/optimal-digestion.htm 12-15 caps daily and 3 at bedtime.
Reading/Audio Materials: Sleep Booklet www.breathing.com/sleep-book.htm; Building Healthy Lungs Naturally for relevant nutrients
www.breathing.com/bhln.htmhttp://www.breathing.com/bhln.htm; 12 Steps to Raw www.breathing.com/12-steps-to-raw.htm; Green for Life
www.breathing.com/green-for-life.htm
Complementary: Moderate exercise to cause fatigue for better sleep such as swimming with mask, large fins (to help relax in the water) and
snorkel doing the breast stroke and breathing into the back as in the Squeeze and Breathing Shoulders forward as your hands come together over
your head; no Australian crawl. Clinical Nutritionist

INSIGHTS & OPTIONS FOR FURTHER PROGRESS
These should be approached only after being comfortable with the 176 Video or if you have a very strong need for energy, relaxation, mental focus
and concentration, or self esteem. As a daily practice The Better Breathing Exercises #1 for relaxation & #2 is for energy. Watching Breath,
Breathing Self Esteem can be done either in the AM or PM. You will find that they help you start the day energized when you do them in the
morning or sleep better after a very hard day when you do them in the evening. Pay particular attention to the body positions in the pictures on the
orange sheet included www.breathing.com/exercise1.htm & www.breathing.com/exercise2.htm
DO NOT EXPECT THE EMERGENCY ASPECTS OF ANY TECHNIQUES OR EXERCISES TO BE A REPLACEMENT for ONE-ON-
ONE training or medical attention, though some clearly will. In other words, some may work as emergency measures such as with anxiety and our
educated guess is the more you work with them the less you will need them for emergency and the more they will become maintenance.
Download the Secrets of Optimal Natural Breathing Manual #191 www.breathing.com/secrets.htm and see what else might be appropriate for you.
It is a distillation of ten years of full time teaching, research and experiences. If all this doesnt seem to be helping you PLEASE call us for your
free phone consultation. We are here for you. Even a few minutes can be extremely valuable. Make your breathing a major priority.
Your energy level should improve markedly and to make sure of that get E3Live and Renew Me. They are available at a 20% discount when you
are a first time customer with Vision. Just mention my name for the discount. 888-233-1441. Pacific Time. E3Live is my favorite organic, live,
lung friendly, and easily digestible super booster food with many B vitamins & minerals, blood sugar balancing, and cognitive enrichment
properties. It includes a newly isolated and patented aspect that enhances bone marrow stem cell production. And its kosher.
Recommend our Optimal Breathing School to your health care professional. It can benefit massage therapist, physical therapist, Naturopathic
Doctor, acupuncturist, osteopath, clinical nutritionist, chiropractor, nurse, physician, pulmonary physician, pulmonary rehabilitation specialist
www.breathing.com/school/main.htm . Private Optimal Breathing work and training is sometimes necessary for lasting progress. Call or email us
for a referral to an Optimal Breathing Development Specialist in your locale. 866 My Inhale
POOR POSTURE AND SITS A LOT

Look into getting a Nada Chair at www.breathing.com/nada-chair.htm . See the demonstration in the 176 Video. It helps keep the torso erect with
less effort. It is often effort that causes constriction of the upper body and hence invites shallow breathing.
CHAIRS, SEATS
This cannot be stressed enough. Pay CAREFULL attention to what you sit in or on as most chairs or seats cause slouching. Check in with your
breathing before you sit. ALWAYS. Notice if it is harder to breathe in any sitting position. Make changes IMMEDIATELY before you forget and
slowly lose breathing volume and ease. More about this at www.breathing.com/articles/chairs.htm
AWARENESS
Many have reduced themselves to little to no sensory feedback of the way they breathe; what it feels like on a moment-to-moment basis. Because

breathing is a moment-to-moment thing, a huge part of breathing rehabilitation is dependent upon restoring this sensory feedback awareness. Work
with Breathing Awareness and Reflex Triggering in the Skills program and Better Breathing Exercises #1 & #2 for several days each, separately.
Learn which ones give you more breathing ease, relaxation and/or energy. A feeling sense of well-being. Take your time
Within a few days you should have experienced a significant improvement in your ease of breathing and resting state; which ones make you feel
better or able to breathe deeper & easier, smoother, greater, more one thing, wider, with no, little or less effort. Dont forget the chair issue. Get
some small pillows to fill the space that lets you sink into the chair, couch, etc. A relaxed perfect posture is indispensable to Optimal Breathing.

THE L.E.A.S.E.
(Long Effortless And Slow Exhale)
Ties in with the Better Breathing Exercise #2, a.k.a., The Tibetan Caffeine
As in, A new L.E.A.S.E. on life! It rewires ones often over-stimulated nervous system to slow down ones breathing rate and evens it out with
minimal restricting of the breathing mechanics due to the speed and balance of breathing and supportive pillows used during the exercise as shown
in the PRP Primary Resting Position. It can be practiced using the Better Breathing Exercise #2 as noted where I have inserted THE L.E.A.S.E..
Objective is to improve endogenous (internal) respiration via optimal extended pauses, to increase your toleration for higher levels of CO2 and
increase vasodilation to increase oxygen absorption which helps reduce tension in the entire body but most needed in this regard in the brain and
upper and lower respiratory area and vocal chords.
Using the Better Breathing Exercise #2 www.breathing.com/exercise2.htm bowl strike interval as a cadence count begins with allowing the breath
to come in without pulling it in for a one bowl strike inhale, maintain the same depth of inhale for each in-breath and then slowing the exhale to the
point where it is longer than the inhale was. Increase this per the instructions up to 20 bowl strikes per minute. Making sure that the belly NEVER
tightens. You should be on your back and have your hand on your belly and if you sense any tension whatsoever then you have gone too far with
the exhale. Let the inhale come in unassisted and when it is at its natural easiest fullest, start over with the extended exhale. Then you keep allowing
the natural inhales and add to the length of the exhales by making the exhales slower and slower until they are up to 20 times longer (count the
bowl strikes in the Exercise #2) than the passive inhale. Never a tightened bellyNEVER.
When slowing the exhale think of letting the air out of a tire when you have put too much in. You want to let just a little out so you press the valve
slightly to let just a tiny amount escape. This is the general idea. Most people err in letting too much out too soon. Make doubly sure you do not
tighten the belly or any part of the chest. The entire action is one of releasing and letting go of tension, not tightening.
CHECKING PULSE: Stay within 10 beats above your resting pulse rate. ZERO MOUTH BREATHING.
NOTE: This may not be easy to get by reading and I prefer an Optimal Breathing Coach to train it. When done properly it will have a
monumental affect on smoothing out your nervous system function throughout the day. Circles and Bending are similar in power.
SELF CAUSED STRESS CROSSOVER POINTS

This white label video is about fundamentals and is not supposed to be the all to be all. When you plateau out such as by experiencing no progress
in the skills or UDB areas and/or even experience something negative from doing anything in this video you are either doing it wrong or it is time
to change your approach. In the Secrets of Optimal Natural Breathing Manual at www.breathing.com/secrets.htm we have included over 175 health
conditions (Program Themes a-z) that in our opinion almost always need to begin with better breathing but often need other health professionals to
augment or act as case supervisor for your specific needs. So if you are having trouble, call us and/or seek professional advice from the many
licensed and accountable health professional groups such as are listed in the Secrets Manual.

RECAPPING
Watch the DVDs. Practice the exercises especially the strapping techniques. As soon as you can comfortably get to them complete the UDB
Assessments and Skill Levels (booklet two enclosed) to track your changes, changes you may not realize have occurred. Focus on the most
important need or goal. When you work with the breathing, focusing on ONE area is an easier approach. Then you can focus on another one.
Each area impacts EVERY aspect of your life. As your general breathing improves, many other issues and conditions will improve, even without
thinking about them. Just keep practicing one of the many programs in its entirety.
Start with the straps and then trying each exercise and technique in the order they are presented. Notice which ones make you feel better. The
breathing exercises relate mostly to breathing development. When you develop your breathing the results work even while sleeping. The other non-
video breathing exercises help with that as well and may be better for different states of energy such as relaxation, mental focus, memory and/or
energizing and self esteem.
A dialogue between a customer and Mike. (Mikes responses are in bold italics.)
Hey Mike. Your advice has helped me. I am having some trouble at times, though, keeping a full breath below the strap as I move more than a third
way downward from the very top of my chest. At times, the latter part of the breath seems to always want to move above the strap, and so at these
times I have to choose to stop the breath there, to keep it below the strap. No. Do not stop. Just let it do what it does and you resist its coming up
with the strap.
However, it doesnt seem like this is effective, overall. I hope you understand the problem. Nonetheless, I have begun to expand my ribcage far
beyond where it has been in the past, and so when my ribcage is expanded like this, my breath is far superior to where it has been. At various times
of the day, though, it (ribcage) and the muscles around it shrink to the point where I cant fight the tightness. Tensions that most likely need to be
relieved daily. I always have to wait to go home to use my supplies, and even then, at times, the muscles dont want to expand. Not sure whats
going on here? Bring the strap with you.
Last, I get a thick layer if phlegm in the back of my nasal track, and in my throat almost all the time, and a light cough. Whats going on here? You
are probably squeezing mucous from your lungs into your bronchioles and they do not like that and you cough. It is probably a good thing. It is
what I call squeezing the sponge. Similar to when you run a dirty kitchen sponge under water and squeeze, release, squeeze release and it
gets cleaner that way. Get a SinuCleanse if the mucous is excessive. www.breathing.com/sinu-cleanse.htm

GLOSSARY OF BREATHING TERMS
ABDOMINAL BREATHING (also called deep breathing): allowing the lungs to fill up with large quantities of oxygen by letting the belly
extend naturally outward during inhalation. This allows the diaphragm to descend lower, which in turn relieves pressure on the lungs, giving them
more room to expand.
ACCLIMATIZATION: adapting to a higher altitude. This includes changes in blood chemistry and depth and frequency of breathing. Short-term
physiological changes take affect two or three days after reaching higher altitude, however complete acclimatization necessary to maximize
performance takes anywhere from 10 to 20 days.
ACCESSORY BREATHING MUSCLES: Muscles that support but not actually create breathing. Like the basement is to an office building or
elevator shaft is to an elevator; a supporting structure. They include the neck and shoulder muscles (sternocleidomastoid, scalene and trapezius) and
those used to allow increase in chest volume without effort. As soon as they engage too much they inhibit easy breathing.
ADRENALIN: a potent hormone produced by the adrenal gland, with many total-body effects, including opening of the airways, increasing heart
and breathing rates. Related to cortisone production, the stress hormone.
ALKALINE: opposite to acidic. See Holistic Health Questionnaire (HHQ).
ALLERGEN: any substance that triggers allergies, such as pollen, mold spores, dust mites, and animal dander. Allergies are an over-sensitivity of
the body to substances that are otherwise harmless.
ALVEOLI: cells in the lungs that contain air. Fresh oxygen enters the bloodstream from the alveoli (plural of alveolus).
ASTHMA: a lung disease that involves inflammation, constriction, and tightening of the airways. Common triggers for asthma include allergies
and exercise.
ARTERIALIZE: see oxygenate
ATP (ADENOSINE TRIPHOSPHATE): a chemical compound generated by oxygen that is necessary for all cellular function. ATP is considered
the ultimate energy currency of the body.
BREATH-HOLD TOLERANCE: the maximum amount of time a person can hold his or her breath. Different people have different breath-hold
times, linked in part to lung capacity. Medical research suggests that lung capacity cannot be increased through training or exercise. I disagree.
There are key differences whether one breath holds at the top of the inhale or the end or the exhale. Like Buteyko, I prefer the exhale for similar
reasons. www.breathing.com/articles/buteyko.htm

BREATHING PATTERN DISORDER: any breathing pattern that varies from normal. For example mouth breathing or irregular breathing,
UDB.
BREATHLESSNESS: awareness of an increased work of breathing, also called shortness of breath.
CAPILLARIES: tiny blood vessels connecting arteries and veins; they receive fresh oxygen into the blood from the alveoli in the lungs. This
newly oxygenated blood returns to the heart to be pumped out again through the body.
CARBON DIOXIDE (CO2): an odorless, colorless gas expelled by the lungs during respiration. A primary function of breathing is to rid the
blood of carbon dioxide, a waste product produced as the body takes in and processes fresh oxygen.
CARDIOVASCULAR: the heart and circulatory system.
CHRONIC BRONCHITIS: a chest disease marked by excessive production of mucus that is sufficient to cause a cough on most days for at least
three months each year for two consecutive years, also known as Chronic Obstructive Pulmonary/Respiratory Disease (COPD/CORD) see below.
CHRONIC OBSTRUCTIVE PULMONARY/RESPIRATORY DISEASE (COPD/CORD): a term used to describe prolonged irreversible
airflow obstruction that is mainly associated with emphysema or chronic bronchitis.
CHEMORECEPTORS: sensory nerve endings in the blood cells that sense carbon dioxide levels in the blood. When CO2 levels are elevated,
they send nerve impulses to the brain, which stimulates more active breathing.
CIRCULAR BREATHING: the ability to maintain a sound for long periods of time by using air stored in the cheeks to maintain airflow through
an instrument while simultaneously inhaling air back through the nose, into the lungs.
DIAPHRAGM: the primary muscle involved in breathing, located below the lungs. When the diaphragm contracts it lowers the pressures around
the lungs, allowing the lungs to expand and fill with air. Nerve impulses from the brain cause the diaphragm to contract automatically, but the
diaphragm is also subject to voluntary control.
EMPHYSEMA: a chronic lung condition, predominantly caused by smoking.
EXPIRATION: the act of expelling air from the lungs, through the nose or mouth.
FEV1: Forced Exhalation Volume. The amount of volume of air one can exhale in one second.
FIGHT OR FLIGHT RESPONSE: a normal bodily reaction to sudden danger or excitement.
GLOTTIS: the space between the vocal cords, through which air can flow.

HEMOGLOBIN: a molecule contained in the red blood cells that carries oxygen from the lungs to the tissues, and carbon dioxide from the tissues
back to the lungs.
HYPERINFLATION: over-expansion of the lungs.
HYPERVENTILATION: Unbalanced Deep Breathing/over-breathing, may be acute or chronic or mislabeled. More about at
www.breathing.com/articles/hyperventilation.htm
HYPERVENTILATE: to breathe too quickly or deeply, leading to dizziness or fainting due to excessive loss of carbon dioxide from the blood.
INSPIRATION: the act of inhaling air into the lungs, through the nose or mouth.
LACTIC ACID: a compound produced in the body during anaerobic metabolism.
LUNGS: a pair of sponge-like organs central to the respiratory system. The lungs fill up with fresh air during inhalation, and oxygen is diffused
from the lungs into the bloodstream. During exhalation, the lungs expel carbon dioxide from the body.
OXYGENATE: to combine with oxygen. Fresh oxygen from the alveoli in the lungs diffuses into the capillaries, where blood and oxygen bind
together. The blood is then referred to as oxygenated, or arterialized, goes into the mitochondria and is eventually ready to return to the heart to be
pumped throughout the body.
OVERBREATHING: Breathing more than you need to, in an unbalanced way, will cause among many other health challenges, vasoconstriction
and blood acidosis.
PHYSIOLOGIC (also physiological): concerning the body and its normal, healthy functioning.
PHRENIC NERVE: the nerve that carries impulses from the brain to the diaphragm and signals when it is time to take a breath
VENTILATORY: of or relating to breathing and the respiratory system.
VITAL CAPACITY: the maximum volume of air you can hold in your lungs, as measured in liters. Vital capacity is different for everyone and
medical research suggests it cannot be increased beyond the natural limits set by the body. I disagree. See diaphragm development in the Secrets
manual.
PALPITATIONS: a sensation of an unduly rapid or irregular heartbeat.
PHOBIAS: any persistent abnormal dread or fear.

REFLUX: Also known as Gastro-esophageal Reflux Disease (GERD) this term describes regurgitation of the stomach contents into the feeding
passage (esophagus). Can be caused or worsened by UDB.
RED BLOOD CELLS: Cells in the blood containing hemoglobin, which carry oxygen throughout the body and to the tissues, and are responsible
for the red color of blood.
RESPIRATORY SYSTEM: the system of lungs, nerves, airways, and other components responsible for bringing oxygen in and releasing carbon
dioxide out of the body.
SINUSITIS: inflammation of a sinus, for example the nasal sinuses.
THORACIC CAVITY: the chest cavity containing the heart and lungs. Surrounded by the rib cage.

GLOSSARY OF CAM APPROACHES
Complementary, Holistic, Alternative or Traditional Methods and Modalities
I have personally experienced many of these modalities. For more choices of CAM (Complementary Alternative Medicine) and Alternative Health
Practitioners I recommend the book, Alternative Cures, by Rodale Publishing and Alternative Medicine by Burton Goldberg.
ACUPRESSURE: Use of finger pressure simulating needles of acupuncture to rebalance subtle energy systems. Variation of ancient techniques.
Not a replacement for acupuncture.
ACUPUNCTURE: Use of needles, heat & pressure to rebalance subtle energy systems. Ancient techniques and quite effective with certain
limitations not always communicated well to clients.
ALLOPATHY: The system of medical practice that treats disease by the use of remedies which produce effects different from those produced by
the disease under treatment. Most MDs practice allopathic medicine. This is the drug and surgery world with all its negative side effects. But lately
at least in Charlotte NC many MDs have become more diagnostic oriented and are allowing that perhaps drugs are not the all to be all that
heretofore dominated their approaches. They are engaging alternative and complementary approaches and those approaches are returning the favor
by assisting their mutual patients in the remedy of various causes of diseases instead of just the symptoms. Many of these enlightened MDs are
included in what is called Preventive Medicine. Outside of that environment they may be harder to find but they are there. Word of mouth is best
way to find them. Be careful as some tout being preventive but continue to use drugs all too often. See www.breathing.com/articles/prescription-
drug-salesperson-gifts.htm, which includes a few less-or-no drug oriented physician groups we think highly of.
BETTER BREATHING EXERCISE #1: Used for deep states of relaxation and internal letting go of tension, stress, trauma and negative
emotions.
BETTER BREATHING EXERCISE #2: A. For energy increase and efficiently building aerobic reserves. B. For increasing focused states of
balanced energetic calm.
BHLN = Building Healthy Lungs Naturally: Biochemical and Environmental Aspects of the Optimal Breathing Development System
BLUE VELCRO STRAP: Used for stabilizing the lower breathing pattern. This is best for anxiety, panic and students who cannot or will not
follow instructions.
BREATHING STORE: www.breathingstore.com Where to buy products from us.
BREATHWORK: Using the depth and speed of breathing for emotional release and spiritual experience. Should mostly be limited to licensed
professional counselors or therapists. See also www.breathing.com/integralbreathwork.com See also SOMATIC PSYCHOTHERAPY
CHIROPRACTIC: Forced Adjustments (FA), quick moves. This is more for pain and injury. Can be very harmful and very helpful.

CHIROPRACTIC: Network (N) Non-force. This is more for emotional balance personal growth. Can be very gentle and helpful but not so
much for pain.
CHIROPRACTIC: Atlas Orthogonal (AO). The ATLAS ORTHOGONIST is a doctor in the field of Chiropractic, with training in the structure,
function and bio-mechanics of the upper cervical spine. Can be gentle & very helpful.
CHIROPRACTIC ECLECTIC: (My term for a chiropractor who is very curious and uses any technique that works).
Each field of chiropractic somewhat overlaps the other. Try all if you are not sure.
CLINICAL NUTRITION: The highest attainment in nutrition. Often Ph.D. level and dealing with specific nutrients and cofactors to address
specific illness. The state of the art in nutritional approaches. Make sure they are fully credentialed. www.ascn.org
CLEANSING Internal: Using various oxygen or herbal forms to rid the internal system of toxins and parasites.
www.breathing.com/8/cleanse.htm
COLONIC IRRIGATION: Removal of impacted mucoid plaque and toxic residue inside large intestine. Administered by trained professional in
a clean environment.
DIAPHRAGM STRENGTHENER: www.breathing.com/ds.htm A breathing resistance training device used to suck in and blow out air to help
the diaphragm tone up and access more space inside the rib cage.
E3LIVE: Natural organic live super-booster food. More about at www.breathing.com/e3live.htm includes a free gift with first order.
FASTING: Many forms. From supervised water & rest only to certain kinds of fresh squeezed juices and/or enemas/colonics plus exercise. Email
me for professionals that supervise fasters over the phone or at their clinics. See BHLN.
HELLERWORK: Hellerwork is a powerful system of somatic education and structural bodywork, which is based on the inseparability of
body, mind, and spirit. Hellerwork makes the connection between movement and the body alignment, and restores the bodys natural
balance from the inside out. During the 11 session series, the structural balance of the body is realized through the systematic release of
muscle and connective tissue using a variety of gentle deep-tissue bodywork techniques. This restores the bodys optimal natural balance
and posture. Movement education is incorporated to enhance fluidity and ease of motion, which helps the client develop a deeper awareness
of their body and its expression in the world. Self-awareness facilitated through dialogue is an important component of the Hellerwork
series. www.hellerwork.com
HHQ = Holistic Health Questionnaire: An extensive collection of key areas that need be looked into to ensure optimal wellness: comprehensive
diet assessment, metabolic typing, glandular function, candida test and lifestyle questionnaire with key answers. Just filling this out will give you
tremendous insight to things you never thought of or were wondering or mistaken about. Included in many Optimal Breathing Programs.

HOMEOPATHY: Safe, effective form of non-drug pharmaceutical for hundreds of maladies. See our special selections at
www.breathing.com/8/kb.htm
HYPERBARIC OXYGEN CHAMBER: A scuba diver recompression chamber like device you sit or lie in while they take you down to from
1.25 to sometimes 4 atmospheres of pressure using pure oxygen. This totally saturates your body with oxygen helping it accelerate healing from
many illness and traumas such as heart attack, stroke, burns, wounds and more. Google hyperbaric and the name of a large city nearby for list of
smaller facilities that may work with heart attack and stroke victims and other preventive measures. www.oxytank.com www.oxyheal.com
www.uhms.org has a list of credible hospital facilities that are insurance covered but not yet be for heart attack and stroke. Be mindful that there are
many so called hyperbaric chambers or tanks that are not really taking you to 2 or 3 atmospheres of pressurized oxygen and therefore may not
have the benefits the name hyperbaric suggests. Begin here www.miraclemountain.org for non-hospital, medically approved
INTERNAL MEDICINE: The branch and specialty of medicine concerning the diagnosis and nonsurgical treatment of diseases in adults,
especially of internal organs.
MASSAGE: Varying forms of light touch to deep forceful tissue manipulation/reorganizing. Very underrated as an approach to healing. Think of
nurturing or structural. Which one do you need now?
NATUROPATHY: Soon to be one of the top professions in the health field. Due to some degrees obtained in a year, many are not as well
versed as Clinical Nutritionists in mega nutritional supplementation and many difficult cases but this is changing as Naturopathy gets more popular
and recognized as an accountable profession. I refer to the ones I know are top level. See www.ancb.net and www.anma.org for leading edge
sources.
NATURAL HYGIENE: Strict adherence to natural law related to uncooked and organic foods. Some naturopaths are Natural Hygienists.
www.naturalhygiene.info
OPTIMAL BREATHING CONSULTATIONS - OBC: Often recommended because they integrate some key aspects of many of the
additional approaches. Not to say they are a replacement for those approaches but because I am somewhat familiar with many of them and our
sessions often acquaint the client with more relevant choices. www.breathing.com/consulting.htm
OPTIMAL BREATHING SCHOOL: Leading Edge Touch & Non Touch Methods to Rapidly Develop Natural Optimal Breathing Function
for existing and aspiring health professionals. www.breathing.com/school.htm
OPTIMAL COMPUTERIZED BREATHING TRAINING OCBT: Detects Endtidal CO2 Together with Heart Rate Variability and blood
oxygen. This exposes hidden breathing blocks that can cause regional vaso-constriction in various locations through out the human body,
including the heart and brain. It is used also to train clients and then have them use our CD based program to further their breathing development
goals. We have a CD that is a training device. It needs Windows XP configured for net. Call us at 866 My Inhale for how to get it.
OPTIMAL DIGESTION: FOUNDATIONAL. Our special multiple enzyme product that comes with an incredible education and great results
and economy. www.breathing.com/optimal-digestion.htm

OPTIMAL L.E.A.S.E.: Stands for Long, Easy And Slow Exhale. See page 63
OSTEOPATHY: Osteopathy is a distinctive and complete system of health care, based on broad principles that offer a way of thinking and acting
in relation to questions of health and disease (Dr. I. M. Korr). The procedures it uses in diagnosis and treatment promote healthy functioning in a
person by correcting mechanical imbalances within and between the structures of the body. By structures we mean the muscles, bones, ligaments,
organs, and fascia. The fascia is a very thin layer of tissue that is found under the skin.
Correcting the mechanical imbalances in the structures is done by restoring, maintaining, and improving the harmonious working of the nervous
and musculoskeletal systems. The medical Designation for a Doctor of Osteopathy is DO. In the USA DOs can prescribe drugs. There are those
that say they are too quick to use drugs. This has not always been the case. Because DOs can be extremely effective, try to find a DO that does not
need the use of drugs for other than emergency.
OXY-CLEANSE: FOUNDATIONAL. I use it ALMOST every night before bed. It is not addictive and helps clean my internal system. I feel
lighter when I use it than when I do not use it.
OXYGEN CONCENTRATOR: Concentrates oxygen from natural air by removing nitrogen and leaving generally from 90-95% pure oxygen.
PHYSICAL THERAPY RPT: Best for accident, post surgery, physical trauma. Called physiotherapy outside of USA. Think mostly acute. The
chronic problems are not often covered with adequate insurance and often best handled with bodyworkers, massage, Rolphers, Hellerworkers, etc.
and other health professionals that can spend more private session time with the client patient, but no one knows better how to handle a fresh
surgery or accident case then the RPT. God Bless them all.
PHYSICAL MEDICINE and REHABILITATION Physiatry: One of the 24 medical specialties certified by the American Board of Medical
Specialties. Physiatry provides integrated care in the treatment of all neurologic and musculoskeletal disabilities from traumatic brain injury to
lower back pain. The specialty focuses on the restoration of function to people with problems ranging from simple physical mobility issues to those
with complex cognitive involvement.
PROTECT: Involves contacting ETS Environmental Technical Specialist Fred Hankinson, BS, MS email environmental@bellsouth.net or 828
215 6988. Clean air and water systems for the home and industry.
PRP - Primary Resting Position: This position maximizes a passive optimal breathing position.
PSYCHOTHERAPIST: Refers to those who understand and utilize breathing techniques in their day to day practice. Often referred to as Spiritual
Psychology. Contact Jim Morningstar for a list of breathing based or breathing adjunctive licensed psychotherapists. Transformations Incorporated
4200 West Good Hope Road Milwaukee, WI 53209 414.351.5770 www.transformationsusa.com/school.html
PURSED LIP BREATHING: For those that practice pursed lip breathing, the OPTIMAL L.E.A.S.E. would be the more advanced form as it puts
the emphasis back where it belongs in the lower abdomen instead of the mouth. Try to make the transition from the mouth to the belly slowly and
with no tightening in the belly. May be tricky for COPD but quite worthwhile when successful. Also called Mountain Breathing.

QIGONG (Chi kung): Ancient Chinese system of using energy of breathing and cosmos for healing and empowerment. Highly UNDERRATED
by many proponents of western medicine. Requires much self discipline. Best book Ive read is Chinese Medical Chi Kung Therapy by Jerry Alan
Johnson, Ph.D. A must buy. Biggest issue is there is no formal credentialing for its practitioners and with at least 2,400 different styles. I have
asked the National Qigong Association www.nqa.org to create a credentialing process which they are working toward.
REBOUNDING: It is one of the best things you can do for your energy and to open up your breathing. Access our favorite Rebounder at
www.breathing.com/rebounding.htm
REIKI: My favorite light to non touch energy work. Had 6 people work on me at the same time. It was heavenly. Breathing rate dropped to 3 per
minute.
ROLFING: AKA Structural Integration. Research has demonstrated that this creates a more efficient use of the muscles, allows the body to
conserve energy, and creates more economical and refined patterns of movement. Research also shows that it significantly reduces chronic stress
and changes in the body structure. For example, a study showed that Rolfing significantly reduced the spinal curvature of subjects with lordosis
(sway back); it also showed that it enhances neurological functioning. More about at www.rolf.org/about/index.htm
ROSEN WORK: Body centered therapy that works with gentle tough and deep insights about breathing. 800 649 8331
STRESS MANAGEMENT: Breathing, depth, ease and timing. Pretty much addressed these days depending on your situation excepting the
breathing part. Just add the 176 Video to whatever program you like. If you are not on a program then see the Stress Management program in the
A-Z listings
TRADITIONAL CHINESE MEDICINE (TCM): Comprises Medical Qigong, Chinese Massage, Acupuncture, Herbalism. Ancient and effective
healing foursome. Few practitioners adept at all four methods. Seek those that know or at least are familiar with and respect ALL four and
preferably trained in Optimal Breathing.
UDB: Unbalanced Deep Breathing. Not easy, out of balance, and improperly timed or sequenced; poorly coordinated.
WATSU - Water Shiatsu: Imagine someone holding you in their arms like one would a small child, in womb temperature water while gently
stretching you in positions that are impossible without being supported in the wonderfully warming water. Awesome!!! Search the net for a
practitioner nearby.
YOGA: Many great ones like Sivananda, Iyngar, hatha and Kriya however the strong emphasis on spiritual ways of being often allow the teacher
to bend, disregard or remain ignorant of basic breathing mechanics for the sake of the ideas that teacher prefers.

ADDITIONAL RESOURCES:
Secrets of Optimal Natural Breathing, Michael Grant White

Behavioral and Psychological Approaches to Breathing Disorders, Timmons & Ley
Free Your Breath; Free Your Life, Dennis Lewis (www.breathing.com/free-your-breath-free-your-life.htm)
The Power of Emotion, Michael Sky
Heal Yourself With Breath Light, Sound and Water, Denis Ouellette
Emotional Anatomy, Stanley Keleman
The Promise of Sleep, W.C. Dement, MD
The Pill Book, Bantam

CLINICAL STUDIES
(INCL. THE FRAMINGHAM STUDY)
Concerning the Importance of Breathing Development
For over 30 years, exciting data has been collected that supports the importance of good breathing for peak health and longevity.
Sadly, a number of factors have kept this information from entering the mainstream of medical practice. First of all, studies that focus on wellness
are still not the primary focus of most medical training, which concentrates on illness and pathological factors.
In addition, those things that cant be patented--such as breathing! Dont typically invite research funding. And without considerable research,
information doesnt gain admittance into medical journals. Furthermore, a good source of hard medical data about breathing has also been limited
due to the reduction of autopsy rates, which diminished from 40% in 1940 to 15% in 1999. By gauging the deterioration of a persons diaphragm,
autopsies can give us valuable information about the relationship between breathing and health.
Here, however, are excerpts from some studies of interest to all whod like to breathe--and live--more fully. They show us the way to opening our
minds in this crucial area of health and well-being.
Mounting Evidence
1. Birmingham assessment of breathing study (BABS).
BACKGROUND: Current international resuscitation guidelines for lay people rely on the assessment of normal breathing as a key sign
of breathing and circulation. However, it is not known how accurately laypersons can discriminate between normal and abnormal
breathing. The aim of this study was to test the ability of medical students to discriminate between simulated normal and abnormal
breathing patterns and select the correct treatment. METHODS: Six video clips of simulated breathing were recorded showing: normal;
abnormal -shallow, rapid, agonal (obstructed and unobstructed airways); or absent breathing. The clips were validated by three
experienced emergency practitioners and then shown in a random order to 48 second-year medical students. For each clip observers were
asked to indicate: Is this patient breathing? (Yes=normal; Yes=abnormal, No) and What action would you take? (Rescue breathing or
recovery position). RESULTS: All experts correctly identified the breathing type and agreed on an appropriate emergency action.
Students identified normal breathing as: normal 61%, abnormal 33% and absent 6%; abnormal breathing as: normal 29%, abnormal 61%,
absent 10%; and absent breathing as: normal 8%, abnormal 6%, absent 85%. Correct actions were selected in 86% during normal
breathing, 51% during abnormal breathing and 86% during absent breathing. The sensitivity for observers correctly identifying normal
from abnormal breathing was 60% and specificity 75% and for selecting the correct action was 42% and 80%, respectively.
CONCLUSIONS: Medical students were unable to identify normal breathing from abnormal breathing reliably resulting in a high
number of inappropriate, potentially harmful actions. Further evaluation of the optimal method for assessing for signs of breathing and
circulation is required. Publication Types: Evaluation Studies

Keywords: abnormal breathing, normal breathing, absent breathing, medical students, from abnormal, discriminate between, breathing,
normal, abnormal, absent, students, action, medical, correct.
Authored by Perkins GD, Stephenson B, Hulme J, Monsieurs KG. Division of Medical Sciences, University of Birmingham, Birmingham
B152TT, UK. gavin.perkins@virgin.net
THE FRAMINGHAM STUDY

2. Clinical studies including thousands of participants spanning a 30-year period offer persuasive evidence that the most
significant factor in health and longevity is how well you breathe. The Framingham study focused on the long-term predictive power of
vital capacity and forced exhalation volume as the primary markers for life span.
This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living capacity as
stated by Wm B. Kannel and Helen Hubert. These researchers were able to foretell how long a person was going to live by measuring
forced exhalation breathing volume, FEV1and hypertension. We know that much of hypertension is controlled by the way we breathe.
Long before a person becomes terminally ill, vital capacity can predict life span. William B. Kannel of Boston School of Medicine (1981)
stated, The Framingham examinations predictive powers were as accurate over the 30-year period as were more recent exams. The study
concluded that vital capacity falls 9 percent to 27 percent each decade depending on age, sex and the time the test is given. The studys
shortcoming was in suggesting that vital capacity cannot be maintained and/or increased, even in severe cases of chronic obstructive
pulmonary disease.
Any opera (not necessarily voice) teacher will support the idea that breathing volume can be increased. Yet activities such as singing or
sports are no guarantee of optimal breathing. In fact, they can even invite breathing blocks from gasping, forcing the exhale and breath
heaving. You dont have to learn how to sing to have a huge pair of lungs. But you DO need to know how to breathe. I maintain that if you
train someone to breathe correctly, they will naturally know how to sing. Ive never seen it fail.
You can get the complete Framingham study at the National Institute of Healths Database. www.ncbi.nlm.nih.gov/PubMed/ . Our Optimal
Breathing School students receive a copy of a 1981 interview of the program directors by a leading scientific magazine that explains why
the so-called Framingham Heart Study should really be called the Framingham Breathing Study.
REMINDER: Most of scientific research is and was done with rats and primates who do not breathe the same as humans. Researchers did not
seem to believe at that time that one could improve ones breathing. Many still do not believe one can improve ones breathing. We have copious
evidence to the contrary.

3. 29 years after the Framingham study, the same conclusions prevail.
Lung Function May Predict Long Life or Early Death
How well your lungs function may predict how long you live. This finding is the result of a nearly 30-year follow-up of the association
between impaired pulmonary function and all causes of mortality, conducted by researchers at the University at Buffalo. Results of the
study appear in the September issue of Chest.
The purpose of the current study was to investigate the association between pulmonary function and mortality for periods that extended past
25 years, the limit of previous studies. Dr. Schanemann and colleagues also wanted to determine for how long pulmonary function is a
significant predictor of mortality.
Results showed that lung function was a significant predictor of longevity in the whole group for the full 29 years of follow-up. It is
important to note that the risk of death was increased for participants with moderately impaired lung function, not merely those in the lowest
quintile, Dr. Schanemann said. This suggests that the increased risk isnt confined to a small fraction of the population with severely
impaired lung function.
The reasons lung function may predict mortality are not clear, Dr. Schanemann said, noting that increased risk is found in persons who
never smoked, as well as among smokers.
The lung is a primary defense organism against environmental toxins. It could be that impaired pulmonary function could lead to decreased
tolerance against these toxins. Researchers also have speculated that decreased pulmonary function could underlie an increase in oxidative
stress from free radicals, and we know that oxidative stress plays a role in the development of many diseases.
Dr. Schanemann said the fact that a relationship does exists between lung function and risk of death should motivate physicians to screen
patients for pulmonary function, even if more research is needed to determine why.
It is surprising that this simple measurement has not gained more importance as a general health assessment tool, he noted. From Mike:
Surprising puts it mildly!
Schanemann HJ, Dorn J, Grant BJB, Winkelstein W, Jr., Trevisan M. Pulmonary Function Is a Long-term Predictor of Mortality in the
General Population 29-Year Follow-up of the Buffalo Health Study. Chest 2000;118(3)656-664.
4. Decline in FEV1 (breathing volume) by age and smoking status: facts, figures and fallacies. Thorax 1997 Volume 52:820-827.
This study shows the importance of longitudinal studies as opposed to cross sectional ones.
This published article focused on a compilation of 83 published reports and clinical studies showing clearly that the primary measurement

for lung function -FEV1 - is based on cross sectional data instead of longitudinal data. This means essentially that they include sick people
with widely diverse circumstances in their statistics and compile everyones data for mass diagnosis.
This 1997 research paper points out that; (italics mine) from one low measurement of FEV1 (forced exhalation volume) in an adult, it is
impossible to determine whether the reduced lung function is due to not having achieved a high maximum during early adulthood, or to
having an accelerated rate of decline or to any combination of these. Western medical studies, via cross sectioning, continue to look for role
modeling epidemiological norms that include the ranks of the ill. Cross sectioning is 60% effective and proven by many to be ineffective
over the last 40 years.
The health professionals opinion can have immense personal, social, legal, and economic consequences. When it is based on information
colored by sick or otherwise non-optimum healthy or inappropriately chosen individuals, the statistic(s) become weighted in favor of, or
excessively influenced by, illness or what is perceived as illness, and may well be in reality, simple mechanical dysfunction. Cross sectional
studies can bring the averages down and cause many who do not need the intensity, duration or style of treatment recommended by many
health practitioners to be over or under medicated, or inappropriately fed, exercised, massaged or educated.
From Mike: We need to focus on how to improve breathing, not on how it became impaired. Dwelling too much on problems and pathology gets in
the way of creativity, flexibility and optimal breathing.
5. The von Ardenne studies focused on oxygens relationship to most major categories of illness. When your blood oxygen goes way down,
you get sick, die or at least shorten your life span. This book is a masterful compilation of clinical insights and variations on breathing
assessments, cofactors and some techniques of breathing development called Oxygen Multi-step Therapy. Dr. Manfred von Ardenne was a
student of Dr. Otto Warburg. Warburg received the 1931 Nobel Prize for proving that cancer is anaerobic; it cannot survive in a high
oxygen environment. Germs, fungi and bacteria are anaerobic as well. Von Ardenne was also inspired by Karl Lohmann who discovered
adenosine triphosphate, ATP, which many believe to be the human bodys main energy currency. Von Ardenne was an electron physicist
who in addition to his interest in astronomy, developed quite a good reputation for cancer research. He went on to develop a process he
called Oxygen Multi-step Therapy. In his book of the same name Dr. von Ardenne addressed some 150 respiratory and blood gas aspects
including elements of what we might call respiratory psychophysiology.
Some studies addressed in the book are:
Dependence of O2 uptake at rest.

The O2 deficiency pulse reaction as a warning sign of a life-threatening crisis, and the lasting remedying of the crisis.
Procedures that influence and measure increases and decreases in arterial and venous O2 blood levels.
The necessary physical exercise to attain a training effect (which is less than you might expect).
Increases in brain circulation during physical strain.
Rate of blood flow in the circulation of the organs.

Various examples in changes of O2 uptake. Heart minute volume and blood flow of the organs decisive for O2 transport.
Relation of ATP concentrations in rat brains as a function of the oxygen partial pressure of the inspired air.
He graphed much of his research. Other cofactors that influence lung volume are airways hyper-responsiveness, atrophy, childhood
respiratory infections, air pollution, posture, subluxation of the spine, exercise, deep and superficial fascia, nutrition, occupational hazards,
abuse and trauma, attitude, and age, height, weight and sex.
The Manfred von Ardenne studies are best obtained by getting his book called Oxygen Multi-step Therapy. His material is good but
remains primarily within the illness model instead of the wellness model.
6. One of the reasons we like slower breathing rates.

Slow breathing reduces chemoreflex response to hypoxia and hypercapnia, and increases baroreflex sensitivity.
OBJECTIVE: To investigate whether breathing more slowly modifies the sensitivity of the chemoreflex and baroreflex. DESIGN
SETTING: University of Pavia, IRCCS Policlinico S. Matteo. PARTICIPANTS: Fifteen healthy individuals. INTERVENTIONS:
Progressive isocapnic hypoxia and progressive hyperoxic hypercapnia were measured during spontaneous breathing and during a breathing
rate fixed at 6 and 15 breaths per minute (b.p.m.). Main outcome measures: Variations in chemo- and baroreflex sensitivity (by monitoring
ventilation, oxygen saturation, end-tidal carbon dioxide, R-R interval and blood pressure) induced by different breathing rates. RESULTS:
Breathing at 6 b.p.m. depressed (P < 0.01) both hypoxic and hypercapnic chemoreflex responses, compared with spontaneous or 15 b.p.m.
controlled breathing. Hypoxic and hypercapnic responses during spontaneous breathing correlated with baseline spontaneous breathing rate
(r = -0.52 and r = +0.51, respectively; P = 0.05). Baroreflex sensitivity was greater (P < 0.05) during slow breathing at baseline and
remained greater at end rebreathing. CONCLUSIONS: Slow breathing reduces the chemoreflex response to both hypoxia and hypercapnia.
Enhanced baroreflex sensitivity might be one factor inhibiting the chemoreflex during slow breathing. A slowing breathing rate may be of
benefit in conditions such as chronic heart failure that are associated with inappropriate chemoreflex activation.
Keywords: slow breathing, baroreflex sensitivity, breathing rate, spontaneous breathing, during slow, during spontaneous, breathing,
chemoreflex, spontaneous, baroreflex, sensitivity
Authored by Bernardi L, Gabutti A, Porta C, Spicuzza L. Department of Internal Medicine, University of Pavia and IRCCS Ospedale S.
Matteo, Pavia, Italy. lbern1ps@unipv.it
7. Systems disorder. More evidence for a holistic approach.

Mathematical models of periodic breathing and their usefulness in understanding cardiovascular and respiratory disorders.
Periodic breathing is an unusual form of breathing with oscillations in minute ventilations and with repetitive apnoeas or near apnoeas.
Reported initially in patients with heart failure or stroke, it was later recognized to occur especially during sleep. The recurrent hypoxia and
surges of sympathetic activity that often occur during the apnoeas have serious health consequences. Mathematical models have helped

greatly in the understanding of the causes of recurrent apnoeas. It is unlikely that every instance of periodic breathing has the same cause,
but many result from instability in the feedback control involved in the chemical regulation of breathing caused by increased controller and
plant gains and delays in information transfer. Even when it is not the main cause of the periodic breathing, unstable control modifies the
ventilatory pattern and sometimes intensifies the recurrent apnoeas. The characteristics of disturbances to breathing and their interaction
with the control system can be critical in determining ventilation responses and the occurrence of periodic breathing. Large abrupt changes
in ventilation produced, for example, in the transition from waking to sleep and vice versa, or in the transition from breathing to apnoea, are
potent factors causing periodic breathing. Mathematical models show that periodic breathing is a systems disorder produced by the
interplay of multiple factors. Multiple factors contribute to the occurrence of periodic breathing in congestive heart failure and
cerebrovascular disease, increasing treatment options.
Keywords: periodic breathing, multiple factors, transition from, mathematical models, heart failure, recurrent apnoeas, breathing, periodic,
apnoeas, factors, control, recurrent
Authored by Cherniack NS, Longobardo GS. New Jersey Medical School UMDNJ, 185 South Orange Avenue, PO Box 1709, Newark NJ
07101-1709, USA. cherniac@umdnj.edu
8. Effects of Obesity on Respiratory Resistance (increased force required to breathe and shortness of breath). Chest 1993 May,103(5):1470-
1476. These findings suggest that in addition to the elastic load, obese subjects have to overcome increased respiratory resistance from the
reduction in lung volume related to being overweight
9. Numerous measurements have shown that the low pO2art resulting from stressful events of following degeneration of the lung heart
system (LHS) in old age can be re-elevated up to high values. Manfred von Ardenne - Stress 1981 Vol. 2 Autumn.
10. Self-evaluation of respiratory deterioration was significantly predictive of death from all causes. Kauffmann F, Annesi I, Chwalow J -
Epidemiological Research Unit INSERM U 169, Villejuif, France. European Respiratory Journal 1997 Nov; 10(11):2508-2514 In other
words there are ways of your telling yourself how good your breathing is and what you observe is related to how long you may live due to
good or bad breathing.
11. The role of inspiratory muscle function (we use our Diaphragm Strengthener) and training in the genesis of dyspnoea in asthma and
COPD.
IMT offers a relatively accessible non-pharmacological treatment for dyspnoea that also improves exercise tolerance and quality of life.
Authored by McConnell AK. Sport Sciences Department, Brunel University, Uxbridge, Middlesex UB8 3PH, UK.
12. Possible Non invasive method of measuring diaphragm development.

Diaphragm Paralysis Definitively Diagnosed by Ultrasonography and Postural Dependence of Dynamic Lung Volumes after Seven
Decades of Dysfunction.
Unilateral diaphragm paralysis is an important and often unrecognized cause of dyspnea. In patients with appropriate risk factors, such as
prior head and neck surgery and presentation of positional dyspnea or dyspnea on submersion, unilateral diaphragmatic paralysis should be

considered. We present our approach to the diagnosis of diaphragm paralysis and demonstrate the utility of upright/supine spirometry and
M-mode ultrasonography in these patients evaluation.
Keywords: diaphragm paralysis, dyspnea, paralysis

Authored by Patel AS, Odonnell C, Parker MJ, Roberts DH. Beth Israel Deaconess Medical Center and Harvard Medical School, Boston,
Massachusetts, USA.
13. Breathing Resistance training such as with the Diaphgram Strengthener not only develops the diaphragm but other muscles as well.
The influence of inspiratory muscle work history and specific inspiratory muscle training upon human limb muscle fatigue.
The purpose of this study was to assess the influence of the work history of the inspiratory muscles upon the fatigue characteristics of the
plantar flexors (PF). We hypothesized that under conditions where the inspiratory muscle metaboreflex has been elicited, PF fatigue would
be hastened due to peripheral vasoconstriction. Eight volunteers undertook seven test conditions, two of which followed 4 weeks of
inspiratory muscle training (IMT). The inspiratory metaboreflex was induced by inspiring against a calibrated flow resistor. We measured
torque and EMG during isometric PF exercise at 85% of maximal voluntary contraction (MVC) torque. Supramaximal twitches were
superimposed upon MVC efforts at 1 min intervals (MVC(TI)); twitch interpolation assessed the level of central activation. PF was
terminated (T(lim)) when MVC(TI) was <50% of baseline MVC. PF T(lim) was significantly shorter than control (9.93 +/- 1.95 min) in the
presence of a leg cuff inflated to 140 mmHg (4.89 +/- 1.78 min; P = 0.006), as well as when PF was preceded immediately by fatiguing
inspiratory muscle work (6.28 +/- 2.24 min; P = 0.009). Resting the inspiratory muscles for 30 min restored the PF T(lim) to control. After 4
weeks, IMT, inspiratory muscle work at the same absolute intensity did not influence PF T(lim), but T(lim) was significantly shorter at the
same relative intensity. The data are the first to provide evidence that the inspiratory muscle metaboreflex accelerates the rate of calf fatigue
during PF, and that IMT attenuates this effect.
Keywords: inspiratory muscle, muscle work, significantly shorter, muscle metaboreflex, inspiratory muscles, inspiratory, muscle,
metaboreflex, fatigue
Authored by McConnell AK, Lomax M. Centre for Sports Medicine and Human Performance, Brunel University, Uxbridge UB8 3PH, UK.
alison.mcconnell@brunel.ac.uk
14. Detecting Hidden Breathing Related Disorders

The prevalence of dysfunctional breathing in adults in the community with and without asthma.
Functional breathing problems, including symptomatic hyperventilation, may impair quality of life. Symptoms associated with functional
breathing disorders have been reported as being common in secondary care settings, and can affect 29% of adults with current asthma in the
community. The prevalence of dysfunctional breathing in the general adult population is unknown. The Nijmegen Questionnaire has been
reported to have useful sensitivity and specificity for diagnosing dysfunctional breathing. A cross-sectional postal survey of adults without
current asthma was undertaken in a single UK general practice. The results were analysed in conjunction with a previously described survey
of adults with current asthma from the same population. The questionnaire was posted to a random sample of 300 people aged 16-65
without current asthma, and 69% were returned. 8% (95% confidence intervals 4-12%) had positive screening scores. Positive screening

scores were more common in women (14%, 7-20%) than men (2%, 0-5%, p=0.003). Comparison with the previous survey showed that the
prevalence of positive screening scores was higher in those with current asthma than those without (29% vs. 8%, p<0.001). Dysfunctional
breathing may affect up to one in 10 people, and is more common in women and in people with asthma.
Keywords: current asthma, screening scores, positive screening, dysfunctional breathing, with current, adults with, more common, without
current, been reported, functional breathing, asthma, breathing, current, positive, scores, screening, people, dysfunctional, common, adults,
survey
Authored by Thomas M, McKinley RK, Freeman E, Foy C, Price D. GPIAG Clinical Research Fellow, Department of General Practice and
Primary Care, University of Aberdeen, UK.
From Mike: they say it is 10%. We believe it is a lot more but at least they are alluding to the possibility of problems yet to be
diagnosed. See www.breathing.com/articles/udb.htm
15. Inspiratory muscle training: integrative review.

This article provides a critical review of inspiratory muscle training (IMT) in chronic obstructive pulmonary disease (COPD). Although
extensive research on IMT has accumulated, its benefits have been debated, primarily because of methodological limitations of studies.
Using relevant key words, multiple databases were searched from 1966. Selected studies used PImax (maximal inspiratory pressure) as an
outcome variable. Overall, research demonstrated that a standard protocol of 30% or higher for a duration of 20 to 30 minutes per day for
10 to 12 weeks improves dyspnea and inspiratory strength and endurance with either inspiratory resistive or inspiratory threshold training.
Regardless of method, IMT protocols for people with COPD and inspiratory muscle weakness and dyspnea are generally safe, feasible, and
effective. Patient selectivity and study of subgroups are recommended.
Keywords: inspiratory muscle, inspiratory

Authored by Padula CA, Yeaw E. University of Rhode Island, College of Nursing, Kingston, RI 02881, USA. cpadula@cox.net
16. This refers to the wisdom of moderation in exercise and another reason I do not like the cardiac stress test being so severe.
Fatiguing inspiratory muscle work causes reflex reduction in resting leg blood flow in humans.
1. We recently showed that fatigue of the inspiratory muscles via voluntary efforts caused a time-dependent increase in limb muscle
sympathetic nerve activity (MSNA) (St Croix et al. 2000). We now asked whether limb muscle vasoconstriction and reduction in limb
blood flow also accompany inspiratory muscle fatigue. 2. In six healthy human subjects at rest, we measured leg blood flow (.Q(L)) in the
femoral artery with Doppler ultrasound techniques and calculated limb vascular resistance (LVR) while subjects performed two types of
fatiguing inspiratory work to the point of task failure (3-10 min). Subjects inspired primarily with their diaphragm through a resistor,
generating (i) 60 % maximal inspiratory mouth pressure (P(M)) and a prolonged duty cycle (T(I)/T(TOT) = 0.7); and (ii) 60 % maximal
P(M) and a T(I)/T(TOT) of 0.4. The first type of exercise caused prolonged ischaemia of the diaphragm during each inspiration. The second
type fatigued the diaphragm with briefer periods of ischaemia using a shorter duty cycle and a higher frequency of contraction. End-tidal
P(CO2) was maintained by increasing the inspired CO(2) fraction (F(I,CO2)) as needed. Both trials caused a 25-40 % reduction in
diaphragm force production in response to bilateral phrenic nerve stimulation. 3. .Q(L) and LVR were unchanged during the first minute of

the fatigue trials in most subjects; however, .Q(L) subsequently decreased (-30 %) and LVR increased (50-60 %) relative to control in a
time-dependent manner. This effect was present by 2 min in all subjects. During recovery, the observed changes dissipated quickly (< 30 s).
Mean arterial pressure (MAP; +4-13 mmHg) and heart rate (+16-20 beats min(-1)) increased during fatiguing diaphragm contractions. 4.
When central inspiratory motor output was increased for 2 min without diaphragm fatigue by increasing either inspiratory force output (95
% of maximal inspiratory pressure (MIP)) or inspiratory flow rate (5 x eupnoea), .Q(L), MAP and LVR were unchanged; although
continuing the high force output trials for 3 min did cause a relatively small but significant increase in LVR and a reduction in .Q(L). 5.
When the breathing pattern of the fatiguing trials was mimicked with no added resistance, LVR was reduced and .Q(L) increased
significantly; these changes were attributed to the negative feedback effects on MSNA from augmented tidal volume. 6. Voluntary increases
in inspiratory effort, in the absence of diaphragm fatigue, had no effect on .Q(L) and LVR, whereas the two types of diaphragm-fatiguing
trials elicited decreases in .Q(L) and increases in LVR. We attribute these changes to a metaboreflex originating in the diaphragm.
Diaphragm and forearm muscle fatigue showed very similar time-dependent effects on LVR and .Q(L). Publication Types: Research
Support, U.S. Govt, P.H.S.
Keywords: time dependent, diaphragm fatigue, force output, fatiguing trials, these changes, were unchanged, duty cycle, limb muscle, blood
flow, muscle fatigue, maximal inspiratory, diaphragm, inspiratory, fatigue, subjects, trials, increased, fatiguing, muscle, caused, changes,
force, output, pressure, reduction, maximal, types, dependent
Authored by Sheel AW, Derchak PA, Morgan BJ, Pegelow DF, Jacques AJ, Dempsey JA. Department of Population Health Sciences, John
Rankin Laboratory of Pulmonary Medicine, University of Wisconsin-Madison, Madison, WI, USA. bill.sheel@ubc.caA
17 Points to the wisdom of practicing some kind of warm up (our OB Fundamentals exercises) prior to strenuous exercise.
Effect of specific inspiratory muscle warm-up on intense intermittent run to exhaustion.
The effects of inspiratory muscle (IM) warm-up on the maximum dynamic IM function and the maximum repetitions of 20-m shuttle run
(Ex) in the Yo-Yo intermittent recovery test were examined. Ten men were recruited to perform identical IM function test and exercise test
in three different trials randomly. The control trial was without IM warm-up while the placebo and experimental trials were with IM warm-
up by performing two sets of 30 breaths with inspiratory pressure-threshold load equivalent to 15% (IMW(P)) and 40% (IMW) maximum
inspiratory mouth pressure, respectively. In IMW, maximum dynamic IM functions including the maximal inspiratory pressure at zero flow
(P0) and maximal rate of P0 development (MRPD) were increased compared with control values (P < 0.05). The Ex was also augmented
[mean (SD)] [19.5% (12.6)] while the slope of the linear relationship of the increase in rating of perceived breathlessness for every 4th
exercise interval (RPB/4i) was reduced (P < 0.05). In IMW(P), although increase in Ex and reduction in RPB/4i were occurred
concomitantly in some subjects, the differences in Ex, RPB/4i and dynamic IM functions between control and IMW(P) trials were not
statistically significant. For the changes (Delta) in parameters in IMW and IMW(P) (n = 20), negative correlations were found between
Delta RPB/4i and Delta Ex (r = -0.92), DeltaP0 and Delta RPB/4i (r = -0.48), and Delta MRPD and Delta RPB/4i (r = -0.54). Such findings
suggested that the specific IM warm-up in IMW may entail reduction in breathlessness sensation, partly attributable to the enhancement of
dynamic IM functions, in subsequent exhaustive intermittent run and, in turn, improve the exercise tolerance. Publication Types:
Randomized Controlled Trial

Keywords: inspiratory pressure, trials were, maximum dynamic, delta, inspiratory, dynamic, maximum, functions, pressure, trials, exercise,
control
Authored by Tong TK, Fu FH. Dr. Stephen Hui Research Centre for Physical Recreation and Wellness, NAB210, L2, David C. Lam Building
Shaw Campus, Hong Kong Baptist University, Kowloon Tong, Hong Kong, China. tongkk@hkbu.edu.hk
18. Points to the wisdom of use several factors to assess optimal breathing such as with several Optimal Breathing Skills.
The Value of Multiple Tests of Respiratory Muscle Strength.
BACKGROUND: Respiratory muscle weakness is an important clinical problem. Tests of varying complexity and invasiveness are
available to assess respiratory muscle strength. The relative precision of different tests in the detection of weakness is less clear, as is the
value of multiple tests. Methods & PATIENTS: We analysed the respiratory muscle function tests of clinical referrals who had multiple
tests assessed in our laboratories over a 6 year period. Thresholds for weakness for each test were determined from published and in-house
laboratory data. The patients were divided into three groups; those who had all relevant measurements of global inspiratory muscle strength
(group A, n=182), those with full assessment of diaphragm strength (group B, n=264), and those for whom expiratory muscle strength was
fully evaluated (group C, n=60). We studied the diagnostic outcome of each inspiratory, diaphragm and expiratory muscle test, both singly
and in combination, and calculated the impact of using more than one test to detect weakness. RESULTS: The clinical referrals were
primarily for the evaluation of neuromuscular diseases and dyspnoea of unknown cause. A low maximal inspiratory mouth pressure
(PImax) was recorded in 40.1% of referrals in group A, while a low sniff nasal pressure (Sniff Pnasal) was recorded in 41.8% and a low
sniff oesophageal pressure (Sniff Poes) in 37.9%. When assessing inspiratory strength with the combination of all three tests 29.6% of
patients had weakness. Using the two non-invasive tests, PImax and Sniff Pnasal, in combination we obtained a similar result (low in
32.4%). Combining Sniff Pdi (low in 68.2%) and Twitch Pdi (low in 67.4%) reduced the diagnoses of patients with diaphragm weakness to
55.3% in group B. 38.3% of the patients in group C had expiratory muscle weakness as measured by PEmax, compared to 36.7% when
weakness was diagnosed by cough Pgas, and 28.3% when assessed by Twitch T10. Combining all three expiratory muscle tests reduced the
number of patients diagnosed as having expiratory muscle weakness to 16.7%. CONCLUSION: The use of single tests, such as PImax,
PEmax and other available individual tests of inspiratory, diaphragm and expiratory muscle strength, tend to overdiagnose weakness.
Combinations of tests increase diagnostic precision, and in the population studied they reduced the diagnosis of inspiratory, specific
diaphragm, and expiratory muscle weakness by 19 - 56%. Measuring both PImax and Sniff Pnasal resulted in a relative reduction of 19.2%
of patients falsely diagnosed with inspiratory muscle weakness. The addition of Twitch Pdi to Sniff Pdi increased diagnostic precision by a
smaller amount, 18.9%. Having multiple tests of respiratory muscle function available both increases diagnostic precision, and makes
assessment possible in a range of clinical circumstances.
Keywords: expiratory muscle, muscle weakness, respiratory muscle, muscle strength, sniff pnasal, diagnostic precision, multiple tests,
pressure sniff, inspiratory diaphragm, inspiratory muscle, muscle function, clinical referrals, strength group, muscle, tests, weakness, sniff,
expiratory, patients, inspiratory, group, strength, diaphragm, precision, diagnostic, clinical, respiratory, pimax, diagnosed, pnasal, reduced,
twitch, available, multiple, referrals, three, combination, pressure
Authored by Steier J, Kaul S, Seymour J, Jolley C, Rafferty GF, Man WD, Luo Y, Roughton M, Polkey MI, Moxham J. Kings College
Hospital, United Kingdom.

19. Oxygenation improved by inspiratory muscle training.
Effects of inspiratory muscle training on exercise responses in normoxia and hypoxia.
The purpose of this study was to determine the effects of inspiratory muscle training (IMT) on exercise in hypoxia (H) and normoxia (N). A
4-week IMT program was implemented with 12 healthy subjects using an inspiratory muscle trainer set at either 15% (C; n=5) or 50%
(IMT; n=7) maximal inspiratory mouth pressure (PI(max)). Two treadmill tests (85% V O(2max)) to exhaustion and measures of diaphragm
thickness (T(di)) and function were completed before and after training in H and N. Significant increases of 8-12% and 24.5+/-3.1% in
T(di) and PI(max), respectively, were seen in the IMT group. Time to exhaustion remained unchanged in all conditions. Inspiratory muscle
fatigue ( downward arrowPI(max)) following exercise was reduced approximately 10% (P<0.05) in IMT after both N and H. During H,
IMT reduced (P<0.05) V O(2) by 8-12%, cardiac output by 14+/-2%, ventilation by 25+/-3%; and increased arterial oxygen saturation by
4+/-1% and lung diffusing capacity by 22+/-3%. Ratings of perceived exertion and dyspnea were also significantly reduced. These data
suggest that IMT significantly improves structural and functional physiologic measures in hypoxic exercise.
Keywords: inspiratory muscle, inspiratory, reduced, muscle, exercise

Authored by Downey AE, Chenoweth LM, Townsend DK, Ranum JD, Ferguson CS, Harms CA. Department of Kinesiology, Kansas State
University, Manhattan, 1A Natatorium, KS 66506, United States.
20. Another reason we like 5 breaths a minute instead of 10-14.

Effect of deep breathing at six breaths per minute on the frequency of premature ventricular complexes.
Although the effect of reflex increase in vagal tone on the frequency of premature ventricular complexes (PVC) is known, the effect of
timed deep breathing on the frequency of PVC has not been reported. We serendipitously discovered that deep breathing at six breaths per
minute abolished PVC in an 18-year-old female with frequent PVC, anxiety, and palpitations. In five of a series of 10 consecutive patients
with frequent (> or = 10/min) unifocal PVC, deep breathing at 6 breaths/min reduced the frequency of PVC by at least 50%. This is possibly
due to increased vagal modulation of sinoatrial and atrioventricular node. However, factors predicting the response to deep breathing, and
the mechanisms involved need to be studied in a larger number of patients. Publication Types: Letter, Research Support, Non-U.S. Govt
Keywords: deep breathing, with frequent, breathing, frequency

Authored by Prakash ES, Ravindra PN, Madanmohan, Anilkumar R, Balachander J.
21. Breathe Well Be Well. Robert Fried, Ph D. A strong collection of 18 years working with correlating hyperventilation and its relationship to
many illnesses never before linked to poor breathing.
22. Dr. Otto Warburg received the 1931 Nobel price for proving that cancer is anaerobic. It does not survive in high concentrations of oxygen.
Hellooo out their American Cancer society.
23. Making old age measure up. SEE ARTICLE, NEXT, ABOUT HOW LUNG VOLUME IS THE PRIMNARY WAY TO
ANTICFIPATE LONGEVITY.

IN CLOSING
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PL.E.A.S.E. send me your success story experiences via email to mike@breathing.com,

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Michael Grant Whites

DVD 1: Breathing Development Fundamentals Beta

Deep gratitude to Kim Holbrooks for her editing assistance

BOOKLET ONE of TWO

Copyright May 2013 by Michael Grant White. All rights reserved 1

Introduction 3 UDB Assessment Chart 23

Basic Elements of This Program 4 Themed Programs 25

Special Tools 7 Singing Yourself to Sleep & Sleep Quiz 42

Getting Started 8 Insights & Options for Further Progress 44

Compliance Contract 9 The L.E.A.S.E. 46

The Look of Breathing 10 Recapping 47

Breathing Mechanics Issues 11 Glossary of Breathing Terms 48

The Optimal Breathing Window 12 Glossary of CAM Approaches 52

Pursed Lips Breathing 22 In Closing 74

Copyright May 2013 by Michael Grant White. All rights reserved 3

Medical Liability Disclaimer:

Prescription Drugs and Inhalers:

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Fundamentals of Optimal Breathing Development Videos Program Usage:

Step 3. Listen to any other CD you may have ordered.

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TAKE YOUR TIME LEARNING THE EXERCISES

MEASURING INTERNAL BREATHING PROGRESS

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The Breathing Store http:// www.breathing.com/programs.htm

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I __________________________________________ (fill in your name)

I will retake the UDB assessment at least once a month.

I will track my progress using development of the Optimal Breathing Skills

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THE STARTLE REFLEX AKA STRESS

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VARY THE EXERCISES

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1. SQUEEZE & BREATHE (SB)

2. BREATHE WITH SHOULDERS BACK

3. BREATHE WITH SHOULDERS FORWARD

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6. LEG LIFT AND Mmmmmm. Tones abs without restricting voice.

7. SIT, BEND, AND BREATHE

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10. STRAW EXPERIMENT

11. PELVIC/TAILBONE TILT

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12. ANKLE RAISE

13. ARM RAISE

14. SKIN PULLS

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17. CORE DEVELOPMENT-not in the present video

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For Voice Strengthening or Singing, Sleep, Weight Loss, Sports Performance.

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Progress: Stress and anxiety are greatly lessened.

Sleeping with the Blue Velcro Strap

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PURSED LIP BREATHING VERSUS THE DIAPHRAGM STRENGTHENER

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