BREATHING EXERCISE NUMBER 1

If you keep the o2trainer in your mouth, please swallow after you completely inhaled (So before you exhale), otherwise saliva might build up in the o2trainer.

The reason you lean forward in the beginning of this exercise is that you crunch your belly, therefor you can’t use your belly to inhale and you automatically use your back muscles (which you use for breathing as well) then when you start coming up straight you start using your front and side core/diaphragm/intercostal muscles (muscles between your ribs). This way you use all your “breathing muscles”.
This exercise pays MOST attention to the front and sides of your core/diaphragm.

(Please watch video: “How you breathe” on this page as well, it will be, like it was with me when I heard this the first time, an eye opener)

Do you know that only 5 out of a 100 people breathe correct?

The o2trainer will force you to focus on your front and side core/diaphragm muscles (your breathing muscles), and because of this your breathing technique will become much better, you will notice this immediately after using the o2trainer for the first time.,

On top of that your breathing becomes much more powerful and that’s a great combo, technique and power!

You sit down for both breathing exercises

DO NOT FOCUS ON DOING IT FAST, FOCUS ON YOUR TECHNIQUE!
Please, everybody wants to go to the highest setting but that is NOT good. Make sure you completely inhale (and exhale). If you can inhale through your nose at the top of your inhale (after inhaling through the o2trainer), you need to go to a lower resistance setting.
I have personally been doing it since May 2018 and use resistance cap 1.5mm for my back-breathing muscles, and 2.5mm for my front-breathing muscles. So after doing it for over three years, I still don’t use the highest setting!
One more time, “TECHNIQUE BEATS SPEED”.
Find a resistance cap with which your 30 repetitions will take about 3-4:30m to complete. For most people it's cap 4, 5, or 6. (the numbers stand for millimeters)

Every week "time" your session, this way you see your progress since you will find out that you are doing it faster every week since your inspiratory muscles are getting stronger.

Once you go below 3 minutes, go to the next resistance cap!

Again, “quality” beat “speed” every single time, focus on your technique!

And again as well, every time you go below 3 min, go to higher resistance cap, etc

FOR ATHLETES WHO COMPETE
-One more thing for the athletes here who compete in whatever sport you need endurance for

If you do this exercise twice a day for 6 weeks, (after that you can maintain it by doing once a day) you will get rid of all your lactic acid in your core.

THAT, will do wonders for your stamina since all the muscles in your whole core will be relaxed, meaning, you can expand your chest more and therefor pull the maximum amount of air in them.

If you do both breathing exercise, which I HIGHLY recommend, and you want to do it twice a day, do exercise 1 twice a day, and the next day exercise 2 twice a day.
This is important since this way you give your different breathing muscles groups rest the next day. If you train your biceps every day, they won’t grow, they need rest and protein to grow, that’s why we do it like that.

Breathe on!

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