Begin Here Landscape Booklet Kims 8.5x11!1!56

BEGIN HERE
Optimal Breathing Companion guide to the

Fundamentals of Optimal Breathing Development Video #176
Deep gratitude to Kim Holbrooks for her editing assistance
BOOKLET ONE
Copyright 2008 Michael Grant White. All rights reserved
READ THIS ENTIRE BEGIN HERE BOOKLET FIRST

A personal message from Mike: Hello Everyone, 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 your quest because breath really IS life. At the very least use it as a tool for personal transformation, stress management and selfhealing. Breathing signifies the beginning and the end of life and has everything to do with all thats in between. We are trying to maintain a holistic approach that includes various factors we believe are most relevant to breathing development. Optimal Breathing is MOSTLY A FEELING of internal space, balance, ease on the inhale, strength and clarity of voice on the exhale. PLUS the ability, when needed and wanted, to maintain an overall feeling of energized stabilized 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, prayer and/or meditation/affirmation, vitamin/mineral supplements, clean live water, clean air and living environment, optimal ergonomics and moderate exercise. Purchase of this 176 Video allows you a free 10 minute phone consult. Please use it if you need to. I love to receive testimonials and will include your picture on our website if you include it. Blessings, Michael Grant White 704 332-7663 866 MY INHALE Toll Free assist@breathing.com www.breathing.com
NOTE: The 176 video may differ slightly from this booklet. For now please refer to this booklet for detailed instructions. Medical Liability Disclaimer: This program is not intended as a substitute for medical care but 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 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 of them. 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. Call us. We are here to help you. 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. Our goal is 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.
Copyright 2008 Michael Grant White. All rights reserved 3
General Information:
Fundamentals of Optimal Breathing Development Video 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 reinserting it. Sometimes turning off the deck as part of the rebooting sequence helps.
TABLE OF CONTENTS Page

5 Basic Elements of This Program. 7 Special Tools... 8 Getting Started 10 Compliance Contract.. The Look of Breathing 11 13 Breathing Mechanics.. The Optimal Breathing Window. 13 Ready to begin.. 14 15 Strapping Technique. Video Exercises 18 Optional Insights, Techniques and Exercises.. 20 Blue Velcro Strap.. Themed Programs.............. Sleep Quiz ..... Integrating Insights and Options for Further Progress.. The LEASE Recapping.. Glossary for Breathing.. Glossary of Complementary/Holistic/CAM approaches Clinical Studies.. In Closing..
Page
21 25 35 36 37 39 39 43 48
This program The 176 Fundamentals is step ONE in our holistic approach to breathing development. It primarily deals with physical restrictions and key exercises that more relate to breathing volume, ease and balance. Physical restrictions are such that they MUST be addressed first. If you have a horse standing on your foot you had best remove the horses hoof instead of first taking an aspirin for the pain. When used regularly, the 176 video greatly aids PREVENTION of further breathing restrictions. While it is square one and will benefit every aspect of breathing (volume, ease and balance is key), there may be other factors that need be addressed depending on your individual situation. We have included in this writing a few aspects of how breathing mechanics and balance better uses the way you breathe for situations such as relaxation, pain, pregnancy, anxiety, depression and more. These factors may (or may not) need even more of a holistic approach. We have made reference to other relevant products and programs as extensions of our or other holistic approaches. The Basic Elements of the 176 Video Program:
Strapping Technique Breathing Exercises Leg Lift and Shhh Squeeze and BreatheTM Squeeze and BreatheTM with Shoulders Back Sit, Bend, and Breathe Side to Side with Sound Reflex Triggering
Their Benefits most often include:

Rapid 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. In the beginning choose all of them. See which ones you feel best with. Take the time and home in on the ones that make breathing easier, stronger, smoother and one thing instead of a series of events. Use the OBW you will learn later in this program to gauge optimal depths of inhale and exhale. Repeat the ones that are calming 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. The less your 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. MEASURING 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, etc. 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. The 4 Week Breathing Skills Program of Number Count, Triggering the Breathing Reflex, Breath Rate, Pause Rate, Pause Extension, Chest expansion Measurement, Core development, Sleep Quality are other ways to measure progress. Energetic results often reported are a feeling of wholeness, shorter recovery times from exertion or stress, waking up feeling more energetic and less need for using an inhaler and/or many prescription drugs. You also track progress using the UDB Assessment sheets taken weekly or whenever the idea occurs to you but at least monthly. 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. 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 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 a phone call to our office.
Special tools to augment this program:

Diaphragm Strengthener - DS: A breathing resistance trainer invented by a Tuba player. It is sensitive yet powerful. The DS www.breathing.com/ds.htm is part of The Breathing Kit. www.breathing.com/video-ds.htm You already have the video portion. The Advanced Breathing Kit www.breathing.com/250.htm includes in addition to the above: Better Breathing Exercise #1. Relaxation isn't 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. "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. 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. 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. The art and science of developing breathing or speech without drugs or surgery. A 15 year long study. 250 page paperback and downloadable manual. Building Healthy Lungs Naturally. Biochemical and environmental aspects of the Optimal Breathing Development System. Also included in the Secret Manual. Sleeping and Snoring. Included in the Sleep Program. 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 Constantly updated: 32 page Holistic Health Questionnaire: Comprehensive questionnaire covering diet assessment, metabolic typing, glandular function, candida test and lifestyle questionnaire with key answers. Emailed link to a video about food labels: An incredible 80 minute video by a man with 5 educational degrees about the lies and deceptions in packaged food labeling and how to know what is in the packaged foods you are buying.
GETTING STARTED
Plan on a period of uninterrupted time. NOTE: If you are asthmatic or highly anxious or easily mentally distracted go directly to the Strapping Technique in the video and BVS information on page 33 in this guide book and work with them following the instructions then come back to this place. Otherwise proceed below. Step One: Begin with the 4 Week Skills Program in Booklet 2. On page 2, fill in the UDB check sheet. Use the 0-5 rating scale. You will discover areas that are connected to the way you breathe as well as ones you may never have considered. Complete the Optimal Breathing Skills/Assessments in Booklet Two to establish a baseline. These are the more easily measurable factors of many of the breathing tests you may have taken on our web site. In case you do not feel change right away you can measure it in other meaningful ways as outlined in these assessments. They help you have a better idea and feel for the way you are now and for when your breathing improves.
Step Two:
Watch the entire 176 Video COMPLETELY without practicing any of the techniques or exercises.
Step Three: Now you are ready to continue reading and practicing the exercises.
COMPLIANCE CONTRACT WITH MYSELF I __________________________________________ (fill in your name) I will faithfully practice all the recommended techniques and exercises as outlined in the 4 Week Skills Program. I will retake the UDB assessment at least once a month. I will track my progress with the 11 Skills To Optimal Breathing I will ask the staff at breathing.com for any help needed to stay on track and to answer any questions I may have. Signed______________________________________ Date________________
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The LOOK OF BREATHING 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 picture can give one a sense of ratios and balance. Per the 176 video 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 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 there; to build the breathing and ground it in foundation 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 later) 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 are 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 ball; front, 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) can not 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.
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Another way to view breathing.

Similar to the pear example, think of your breathing as a high rise office building say 9 stories. The top 3 stories of this office building represent the above-ground offices (lungs) while the lower 6 stories represent the below ground basement and foundation (diaphragm, belly, pelvis including the crotch perineum, legs and feet). Note that the lower portion (foundation) is much larger than the top portion.
Lungs = office bldg. 3 stories
Belly pelvis legs/knees feet =

basement/foundation 5 stories
The larger the building, the larger, deeper and stronger the foundation (diaphragm) has to be to support the building. Remember Tommy Tippee mugs for children? The ones that quickly upright themselves when tipped. Or those air filled punching bags with sand in the bottom that upright immediately after being tilted with a punch. The sand is likened to this basement/foundation of your office building. The sand figuratively fills your pelvis. It becomes the stabilizing force of your breathing foundation; right down to your rectum and genitals and more abstractly but appropriate, into your legs and the bottoms of your feet. While the foundation should include your pelvis, most do not have much of a foundation below the naval and many have no foundation at all. You might experience this lack of foundation such as too little thumb movement during the Squeeze and Breathe exercise or legs are often stiff at the knees while standing.
Note how the black basement/foundation is larger than the lungs/office bldg
WHERE MOST BREATHING MECHANICS ISSUES STEM

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
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 gun shot 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

Take a deep breath as deep as you 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 a 9. 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 5 (the end of the passive exhale). To force an exhale below 5 is to call that 4, 3, 2, etc. and 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. So when I say breathe between the window of 9 and 5 aka OBW you breathe to 9 and never strain on the inhale, then let go the breath and make sure you do not go past 5 (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 7. Then they use/spend from 3, 4, 5 or more of the air while speaking and end up at 1, 2, 3, 4 (way below 5 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 the air in causing friction and further tension and the cycle keeps repeating itself. The way around that is to keep the OBW between 9 and 5 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 5 exhale level.
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Now you are ready to begin the techniques and exercises. 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 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. Every week or two keep coming back to the ones you have not done lately. Do the exercises that make your voice stronger, make you feel more calm, relaxed and/or energetic; even both relaxed and energetic at the same time. 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 exercise 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. Again, 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.
Our favorite choice of order (unless it is overridden by one of the Themed Programs on page 40) is the order in which they appear in this guidebook.
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READ THE INSTRUCTIONS AND PRACTICE EACH EXERCISE AND TECHNIQUE.

STRAPPING TECHNIQUE If you need to refresh your memory please fast forward the video to the strapping technique, place the video on hold and continue reading.
Use the strap that is included with this program only. Never use any other strap as they may be too narrow, too wide or not slide easily causing friction which will restrict the freedom of the technique. UNIVERSAL This technique will help make all future breathing exercises easier and more effective, regardless of the health modality, sports program, spiritual discipline or school of breathing. Keep using the strapping technique daily or weekly as long as it gives you a sense of ease of inhale or expansion somewhere in your chest, back, sides or belly or MORE air or breath than before, somewhere, anywhere in your belly, sides, back, and chest. Key words are smoother, easier, greater than, wider, longer, deeper, more one thing instead of a series of events, more relaxed, less anxiety. It will make your breathing LARGER and better balanced. A bigger, better balanced engine runs smoother, slower and easier. Use the strap until, with EACH session, you no longer feel any expansion, relief or relaxation. This work may need to be done once or more daily, preferably before sleep or during the day if and when you feel a tightness or constriction in your breathing that probably crept in due to that days stress or habitual posturing. Do not go a week without it because there is still so much to expand or just to make sure you are not unknowingly tightening up and losing valuable breathing volume and ease. The technique can be done less and less often as you no longer feel you breathe easier after a session. This should mean that you are expanded to the max or have tabled out and are feeling no progress. Continue weekly or monthly for maintenance. If stress returns, so should increased numbers of strapping sessions.
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STOP AND CHECK-IN NOTE: ALWAYS CHECK-IN BEFORE AND AFTER ANY STRAPPING TECHNIQUE TO SEE HOW YOUR BREATHING FEELS SO YOU CAN EVALUATE PROGRESS. Do not let anything distract you lest you forget what the check-in felt like. To Check-in: close your eyes and breathe in as deeply as you can and notice what your breathing feels like. Just feel it. Also note if there is any tension, tightness, stiffness or if you are short of breath. The main purpose though is to sense how it is now so that if and when it changes you will notice the change. CAUTIONS: NEVER breathe in above where you have the strap around you. Doing so may push your breathing balance back upward instead of downward where we prefer it to be and cause your progress to digress. NEVER breathe into PAIN. Do not strap yourself after surgeries that have occurred within 6 months (our estimation) or less. Always consult your surgeon first.
Strapping Position One
Check-in with a deep in-breath and exhale. Place the middle of the strap at the highest point on the chest close to the collarbone; wrap the strap around under the arms and around the back. Cross the strap and come back around to the front of the chest. Cross your arms and grasp the strap with each hand right in or near each armpit. Exhale maximum and as you breathe out try to relax the rib cage and simultaneously tighten the strap. Holding the strap tightly; inhale into the strap to try to ala Superman break the chain around your chest. Then with your thumbs pull the strap at least several inches away from your chest and Check-in to see if you now have more space to breathe than you did before you used the strap. Is it easier, wider, longer, smoother, more one thing and/or less of a series of events? Are you in any way more relaxed? You may feel these feelings any place in your body from your ankles to your pelvis to your neck and head but most often in your chest, sides, low-mid-high back, belly, shoulders, neck, jaw, forehead and eyes.
Strapping Position Two - MEN ONLY
Check-in with a deep in-breath and exhale. Place the strap right across nipple area. Same exhale, tighten strap, breathe into the strap while holding tightly wrapped around your chest, exhale then loosen the strap and Check-in for any sense of expansion to breathe and/or is it easier, wider, longer, smoother, more one thing or less a series of events.
Strapping Position Three
Check-in with a deep in-breath and exhale. Place the strap across bottom of breast bone-sternum. Same exhale, tighten strap, breathe into the strap holding it tightly, then loosen and Check-in for a sense of expansion to breathe and/or it is easier, wider, longer, smoother, more one thing or less of a series of events. Reminder: NEVER breathe in above where you have the strap around you. If an attempt in Position 2 or 3 ever feels like your breath got lessened, then go back to the position above it and do the technique again. The loss should be recovered. Repeat the strapping technique as often as you feel an increased progress of breathing easier, deeper, wider, softer, longer, or more one thing. Sometimes with very stiff chest walls, it might take 20-30 times just to begin feeling progress. Stay with it. It took 45 minutes with one fellow with a bad case of Superman Syndrome. www.breathing.com/articles/superman-syndrome.htm Strapping Position Four - Not in video. Check-in with a deep in-breath and let the breath go. Then bring the strap from back FIRST then cross over at naval area. Tighten the strap and breathe into the strap and allow the belly to open the straps while you create a medium resistance. No intense effort like with Positions 1-3. Release the strap and breathe in (check-in). Do this 3-5 times or as long as you feel the belly letting go or getting larger in any way. This differs from holding the strap tight so as not to be able to
expand it. You actually allow the belly to expand to get a better feel of breathing into the belly area. The sensation is similar to the Core Development exercise described later in that the belly feels more-than. Several other more advanced positions are taught at the Optimal Breathing School. These are positions that you cannot do on yourself. You will need a trained practitioner. www.breathing.com/consulting.htm NOTE: For extra difficult cases involving anxiety, panic, asthma and shortness of breath or when you want to accelerate your progress also do the The LEASE page 63 and/or wear a BVS which is clarified later. A complete strapping session could look like: 1. a. highest, under arms; breathing into straps 1. b. highest, under arms; breathing into stomach 2. a. across nipple area (men only); breathing into straps 2. b. across nipple area (men only); breathing into stomach 3. a. bottom of sternum; breathing into strap 3. b. bottom of sternum; breathing into stomach 4. a. belly; breathing into stomach Work up and down the chest and belly until you no longer feel any increase or expansion or ease. Then you are done for that session. Frequency: Strapping sessions at least once a day. As your rib cage stays open you can reduce the frequency to weekly and then monthly. Due to the fact that the stresses of life tighten the rig cage, you will benefit from this technique the rest of your life. Progress: Breathing easier.
SORENESS after using the strap
You may, for a short time, feel sore after a strapping session, and for even a few days afterward. This is to be expected for the very few who are extremely stiff. Stiffness is VERY negative to breathing. (You cant blow up a 2 quart balloon (lungs) into a 1 quart bottle (rib cage). The soreness is generally tissues that needed to be loosened up. If the soreness persists for more than a few days, discontinue the strapping techniques and see your health care professional before you continue. Preferably one trained in Optimal Breathing techniques and exercises. NOTE: For children make the exercises a game. They can be Superman breaking the chain (strap) across their chest or whatever else you dream up that is constructive and fun. The orange rubber used with Better Breathing Exercise #2 can be a sash so they can become a ninja.
Remember to do the weekly or monthly Skills Tests in the 4 week program. How are the exercises in this Begin Here influencing the skills? Do the UDB factors get reduced in intensity?
VIDEO EXERCISES
With all standing positions always have chin slightly up, back slightly arched and knees slightly flexed. 1. LEG LIFT AND SHHHH Lying on back. Exhale completely. Inhale fully to OBW 9 then raise one leg. Exhaling to OBW 5, make a loud shhh 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. 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. 2. SQUEEZE & BREATHE 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 5 while squeezing fingers together. Breathe in to OBW 9 forcing apart your moderately tightly closed fingers with the force of your in-breath. Do not raise the shoulders. Inhale to OBW 9 but keep the breathing well into your hands and fingers, then release tension in hands and fingers and exhale effortlessly to 5. 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 5 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. 3. SQUEEZE & BREATHE WITH SHOULDERS BACK SQ & B SH Bk A coordinated effort to sense a deeper in-breath while moving the shoulders forward. (where more breath is) Same exercise as above with the addition of bringing your shoulders back simultaneously as you breathe in to 9. Exhale to 5. Do not raise the shoulders. Frequency: 10 times per session. Progress: Do you feel the breathing is deeper as you bring the shoulders back? Some will; some will not. We all SHOULD so use this feel of a deeper easier inbreath as a sign of progress. 4. 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 9. Exhale to 5
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. 5. SIDE-TO-SIDE WITH SOUND For Side Rib-Breath Expansion Standing. Exhale to 5, inhale to 9 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 5 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. 6. 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 6 - 9 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 5 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.
a. STRAW EXPERIMENT
Stand or sit (preferable) on a level surface. At top of an effortless nasal inhale to 6, 7, 8, 9 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 5 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).
b. PELVIC/TAILBONE TILT
Lie on back with rolled towel under neck and knees up. 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 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 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.
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c. KNEE RAISE
Lie on either side with knees flexed, pillow under head & arm on hip. At the bottom of an effortless passive exhale to 5 take 2 seconds to trigger the reflex by slightly raising the top knee and lowering it. An effortless inhale should 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 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.
d. 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 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.
e. 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.
Optional Insights, Techniques and Exercises

You will have plenty to do with the above choices but there may be ideas, exercises or techniques below that can aid you later. Progress to these after you have practiced and have become familiar with all techniques and exercises from the 176 Video. 1. OPTIMAL DIAPHRAGM STRENGTHENER (DS). We strongly suggest you get one www.breathing.com/ds.htm. This is vital in strengthening your primary breathing muscle which needs exercise just like any other muscle. Online video instructions at www.breathing.com/video/ds/main.htm . See the many clinical studies at the end of this booklet. 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.
2. PURSED LIP BREATHING
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. Let them stay relaxed instead of tightening. Exhalation should be considerably longer than inhalation, say 3-10 times. Again, inhale through the nose. Pause. Exhale through pursed lips. Inhale very slowly. No pause, out very, very slowly. 3. 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 everything else but better foundational diaphragmatic breathing. In my view it is best to control the speed of breathing with a larger stronger diaphragm aided by the 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. 4. 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 hand shake. 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 light weight 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. Maybe 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.
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4. OPTIMAL CIRCLES AND BENDING (OCB) Major stress buster

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. Soften the surface for your sit bones and ankles. Place hands on kidneys with thumbs toward front 3 2 1 4 5 (15th second) 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, (your forehead may brush the floor with your shoulders then parallel to the floor as in #6), to the side and up again on the left side back to where you began. Take at least sixty seconds for the complete circle. See time markers at the 5th, 6 th , 8th and 10th 6 (30th second) 8.(45th second) 9 10 (60th second) 7 frames. Repeat SLOWLY five times or more then reverse direction and again five times or more. If you do this at least 20 minutes a day for at least one week in Frequency: Daily for 30 minutes. succession without missing a day you may want to do it for the rest Progress: Continue until little to nothing in the of your life. way of stress bothers you. Allow the reflexes to come and go as they choose.
5. STANDING MEDITATION 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. Tailbone 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. 6. CORE DEVELOPMENT 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. 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. 7. OPTIMAL ENERGY BREATHING (OEB) May not be for Asthmatics, those who hyperventilate or get headaches Stand or sit with arms at your sides with your chin above the horizon. 1. Raise your arms overhead as you breathe in to 9. Let your arms lower to your sides as you effortlessly exhale to 5. 2. Breathe in to 9 as you bring your shoulders back and exhale passively to 5 as you allow your shoulders to come back to mid resting arms hanging at your sides. 3. Breathe in to 9 as you bring your shoulders forward and exhale passively to 5 as you allow your shoulders to come back to mid resting point arms hanging down at your sides. Repeat 20-50 times. 4. End with Strapping Position #4 included in this program at 25-50 times. Frequency: 10-50 times depending on how much energy you need. Progress: More energetic. 8. HEMISPHERE INTEGRATION 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
4.
directions. Frequency: Following each breathing session. Progress: You feel more whole, more one thing, better balanced throughout your body. 9. SALUTE TO THE SUN or SUN SALUTATION For staying more present in the moment. It may be a bit arduous for some so do this one if you can, otherwise not. Great for an overall stretch that better enables the breath wave to move up and down the entire body. Leave the breathing to itself. Most Yoga books include it. It is a must for everyone. An animated version is on the we site at www.breathing.com/articles/yoga.htm Frequency: Following each breathing session. Progress: You feel more whole, more one thing. Better balanced throughout your body. 10. END ALL SESSIONS WITH STRAPPING TECHNIQUE POSITION #4 whether it is mentioned or not. 11. OPTIMAL HOME OXYGEN CONCENTRATOR/BAR PLUS EXERCISE- O2E2 For augmenting all exercises. My blood oxygen raises 2 points while using my Oxygen Bar. I call it 02E2 - Oxygen+exercise = energy squared. I feel better when I use it than when I do not. I feel more clearheaded. I last longer without fatigue while at the computer or exercising. Frequency: During each breathing session. Progress: More energy. I have personally observed others using our 5 liter a minute machines and exercising using a stationary bicycle. They report to be less tired after using the Oxygen Bar during the same time than they would exercising without it. Some actually have to be stopped using the oxygen unit along with the stationary recumbent bicycle as they are encroaching on the time of the next person who wants to use the equipment. They feel less to no fatigue and "just keep feeling better." I suspect it is not the same for everyone. I recommend to exercise for a while then rest, and repeat. Learn more about all this at www.breathing.com/oxygen-bar.htm
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 set of HearFones, or Sleep Booklet or Weight Loss Program or Sports Performance 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. We allow you do download the OBV upon purchase of the balance of either of the above mentioned programs.
THEMED PROGRAMS
Once you have completed the 4 Week Program of Breathing Skills Development you should be fairly familiar with the various 176 exercises and 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 176 series then do not proceed until you are. We suggest different combinations of OB exercise 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. CHOOSE JUST ONE
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/optimaldigestion.htm 12-15 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 LEASE page 63, 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 3-10 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 Copyright 2008 Michael Grant White. All rights reserved 26
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 LEASE exercise on page 63 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 Copyright 2008 Michael Grant White. All rights reserved 27
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 LEASE exercise on page 63 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 Consumption minimum 75% ; Natural Hygiene; Colon Hydrotherapy; Massage. 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 Consumption minimum 75%; Natural Hygiene; Colon Hydrotherapy; Massage. Bronchitis Copyright 2008 Michael Grant White. All rights reserved 28
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 LEASE page 63 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. www.breathing.com/secrets.htm Copyright 2008 Michael Grant White. All rights reserved 29
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 Shhh 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 . 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 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. www.breathing.com/secrets.htm 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 Copyright 2008 Michael Grant White. All rights reserved 30
www.breathing.com/oxylift.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 #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 LEASE page 63 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. www.breathing.com/secrets.htm 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 ; Copyright 2008 Michael Grant White. All rights reserved 31
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 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 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 . 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 ; 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 Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm ; Optimal Energy Breathing 25 times several 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/oxygenconcentrator.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 LEASE page 63 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 Copyright 2008 Michael Grant White. All rights reserved 32
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/optimaldigestion.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. 3-10 minutes; Continue with the 176 Video. Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm ; Optimal Energy Breathing 25 times several 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 Copyright 2008 Michael Grant White. All rights reserved 33
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/12steps-to-raw.htm ; Green for Life www.breathing.com/green-for-life.htm . Complementary: Lots of bodywork including deep tissue ala myofacial, 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 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 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. Singing Yourself To Sleep 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.
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TAKE OUR SLEEP QUIZ below. To see if the Singing Yourself To Sleep Program might benefit. Check off the appropriate factors. Waking Hours Sleep
It often takes me a long time to fall asleep. I sometimes wake up gasping for breath. I often seem to wake up because of dreams. My bed partner says my snoring keeps her/him from sleeping. I often wake up and have trouble falling back to sleep. I get very irritable when I cant sleep. I do not sleep on my back. I feel fatigued or sleepy during my waking hours. I feel sleepy during my waking hours, even when I have a good sleep. I usually feel achy and stiff when I wake up. I have partly or completely fallen asleep driving.
Breathing
I often cannot take a deep breath-catching breath. My breathing often gets stuck. I breathe shallowly. I often feel tightness in my chest. I am often short of breath.
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 4 Week 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. Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm ; Optimal Energy Breathing 25 times several 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.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 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. Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm ; Optimal Energy Breathing 25 times several 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 . Copyright 2008 Michael Grant White. All rights reserved 35
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, smoothes 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 Additional OB Approaches: Diaphragm Strengthener advanced level www.breathing.com/ds.htm ; Optimal Energy Breathing 25 times several 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/sinucleanse.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.
INTEGRATING INSIGHTS AND 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 EXPECTATIONS DO NOT EXPECT THE EMERGENCY ASPECTS OF ANY TECHNIQUES OR EXERCISES TO BE A REPLACEMENT for proper 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 Copyright 2008 Michael Grant White. All rights reserved 36
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. E3Live is my favorite organic, live, lung friendly, and easily digestible super booster food with 100% supplies of 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 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 can not 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 non-existent 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 dependant 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. 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 LEASE: Long Effortless And Slow Exhale

As in a new lease 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 LEASE. 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. A further refinement of this is to train clients assisted by our capnometer www.breathing.com/capnometer.htm for a visual guide and moment to moment confirmation of carbon dioxide levels to ensure optimal CO2 chemistry.
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
This176 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 accountable health professional groups such as are listed in the Secrets Manual.
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RECAPPING 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 Strapping Techniques, Diaphragm Strengthener and Optimal Energy Breathing are the most powerful. 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 but are 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. (Mike is 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 doesn't seem like this is effective, overall. I hope you understand the problem. Nonetheless, I have began 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 can't 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 don't want to expand. Not sure what's 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. What's 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 FOR BREATHING

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, scalenes and trapezius) and those used to allow increase in chest volume without effort. As soon as they engage too much they inhibit easy breathing.
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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 Copyright 2008 Michael Grant White. All rights reserved 40
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 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. Copyright 2008 Michael Grant White. All rights reserved 41
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.
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GLOSSARY FOR LEADING COMPLEMENTARY/HOLISTIC/CAM APPROACHES

Complementary, Alternative, or Traditional Methods or Modalities I have personally experienced most of these modalities so I know first hand of their efficacy. For more choices of CAM and Alternative Health Practitioners I recommend the book Alternative Cures By Rodale Publishing. 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 which 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.
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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. 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 FA: Forced Adjustments, quick moves, More for pain and injury. Can be very harmful and very helpful. CHIROPRACTIC N: Network non force. More for emotional balance personal growth. Can be very gentle and helpful but not so much for pain. CHIROPRACTIC AO: Atlas Orthogonal The ATLAS ORTHOGONIST (or thog' ah nist) 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 PhD 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: Newly discovered 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 body's 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 body's 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 Copyright 2008 Michael Grant White. All rights reserved 44
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 LEASE: Stands for Long, Easy And Slow Exhale. See page 63 OSTEOPATHY (DO): 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 Copyright 2008 Michael Grant White. All rights reserved 45
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 LEASE 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 Copyright 2008 Michael Grant White. All rights reserved 46
TCM - TRADITIONAL CHINESE MEDICINE: 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 WC Dement, MD The Pill Book Bantam
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Studies 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 can't be patented--such as breathing!--don't typically invite research funding. And without considerable research, information doesn't 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 person's 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 who'd 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 Our recommendation. Much to be learned related to assessing healthy breathing. Study breathing for the sake of breathing alone. 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 study's shortcoming was in suggesting that vital capacity cannot be maintained and/or increased, even in severe cases of chronic obstructive pulmonary disease.
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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 don't 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 Health's 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 one's breathing. Many still do not believe one can improve one's breathing. We have copious evidence to the contrary. Our recommendation for developing breathing volume. Strapping Techniques and all Fundamentals Exercises plus moderate exercise when ever possible. 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 isn't 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.\ Our recommendation for developing breathing volume. Strapping Techniques and all Fundamentals Exercises plus moderate exercise when ever possible. 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 everyone's data for mass
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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 professional's 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, Hence the 4 Week Breathing Skills approach. 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.
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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 Our recommendation. Fundamentals ALL plus Diaphgram Strengthener. 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. 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.
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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. The Breathing Tests, OB Breathing Skills, UDB check sheet and Breathing Awareness check sheet in the 4 Week program are our choices for this. 11. The role of inspiratory muscle function (we use our Diaphragm Strengthener and singing exercises in the OBV ) 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. 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.
12.
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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, O'donnell 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 week 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 Our recommendation http://www.breathing.com/ds.htm 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 closer to 80% 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
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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. Our recommendation http://www.breathing.com/ds.htm 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 timedependent effects on LVR and .Q(L). Publication Types: Research Support, U.S. Gov't, 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. We recommend 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
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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. Our recommendation is the 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 analyzed 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. King's 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. Our recommendation. http://www.breathing.com/ds.htm
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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. Gov't Our recommendation. Fundamentals ALL plus Diaphgram Strengthener. 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 Cancer, above all other diseases, has countless secondary causes. But, even for cancer, there is only one prime cause. Summarized in a few words, the prime cause of cancer is the replacement of the respiration of oxygen in normal body cells by a fermentation of sugar. All normal body cells meet their energy needs by respiration of oxygen, whereas cancer cells meet their energy needs in great part by fermentation. All normal body cells are thus obligate aerobes, whereas all cancer cells are partial anaerobes. From the standpoint of the physics and chemistry of life this difference between normal and cancer cells is so great that one can scarcely picture a greater difference. Oxygen gas, the donor of energy in plants and animals is dethroned in the cancer cells and replaced by an energy yielding reaction of the lowest living forms, namely, a fermentation of glucose. Cancer cells can survive in low oxygen environments. More about cancer http://www.breathing.com/articles/cancer.htm
IN CLOSING: Make sure you have subscribed to our FREE e-mail newsletter at www.breathing.com/subscribe.htm . It is a major source for new articles and developments you will find useful for yourself, friends, colleagues or loved ones. Consider Attending our school. http://www.breathing.com/school/main.htm PLEASE send me your success story experiences via email to mw@breathing.com or postal mail to: Optimal Breathing 1800 Camden Road #107-36 Charlotte, NC USA 28203. Do not hesitate to ask any questions.
1/22/08
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BEGIN HERE

Optimal Breathing Companion guide to the

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

READ THIS ENTIRE BEGIN HERE BOOKLET FIRST

Fundamentals of Optimal Breathing Development Video Program Usage:

TABLE OF CONTENTS Page

Copyright 2008 Michael Grant White. All rights reserved

Their Benefits most often include:

Copyright 2008 Michael Grant White. All rights reserved

TAKE YOUR TIME LEARNING THE EXERCISES

Copyright 2008 Michael Grant White. All rights reserved

Special tools to augment this program:

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Another way to view breathing.

Lungs = office bldg. 3 stories

Belly pelvis legs/knees feet =

WHERE MOST BREATHING MECHANICS ISSUES STEM

THE OPTIMAL BREATHING WINDOW - OBW

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

READ THE INSTRUCTIONS AND PRACTICE EACH EXERCISE AND TECHNIQUE.

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Optional Insights, Techniques and Exercises

Progress: Stress and anxiety are greatly lessened.

Sleeping with the Blue Velcro Strap

Copyright 2008 Michael Grant White. All rights reserved

4. OPTIMAL CIRCLES AND BENDING (OCB) Major stress buster

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

Copyright 2008 Michael Grant White. All rights reserved

INTEGRATING INSIGHTS AND OPTIONS FOR FURTHER PROGRESS

THE LEASE: Long Effortless And Slow Exhale

Copyright 2008 Michael Grant White. All rights reserved

GLOSSARY FOR BREATHING

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

GLOSSARY FOR LEADING COMPLEMENTARY/HOLISTIC/CAM APPROACHES

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Studies concerning the importance of breathing development.

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

Copyright 2008 Michael Grant White. All rights reserved

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