"Dearest Mike--
Bless you and the discoveries you've made and the work you do making them available!
I've been quitting smoking for over a year now (a year of hell!) and, bad as it's been, I've been forced to learn quite a bit.
Just recently I unearthed some things about breathing -- first with William P. Knowles' booklet and then learning some of the Buteyko method.  Knowles' claims and exercises made me think breathing would likely be a necessary part of getting off the nicotine.  And with Buteyko, I actually learned some practices that would lessen my horrible panic attacks.
So when I happened upon your website (which I found while researching nasal vs. mouth breathing) and read a short handful of your articles, I knew immediately that you had the FULL and true understanding of what was going on with breathing. 

I knew I was in the right place.
Thank you so much for making the OBW and relaxation exercises available immediately online.  I've been working just now with the OBW and lengthening the exhale and, WOW!, it works immediately!! 
In fact, it works much more quickly, easily, and reliably than the Buteyko breathing I had been doing to ward off shortness of breath.  Just this simple exercise alone eliminates the physical sensations (tension, jitteriness in the belly) completely and leaves me, instead VERY relaxed.

I'm SO glad I bought this package and I look forward to receiving full online access soon.

Yours gratefully,
   Dan Bear'

Transforming stress into happiness, inner peace and nurturing community. Accessing the parasympathetic state


" We need to calm down even though we are facing a well thought out takedown of the whole world. We need to face reality calmly. It’s the best choice we have." Dr. Mark Sircus

You can:

It’s A Bummer For Many

Many have no clear sense of what good breathing should feel like and their "practice" holds them back or makes things worse, often undetected (search "Boiling a  Frog").  

We can use the way we breathe all the way from survival and adapting skills to higher states of consciousness and moment to moment shifting awareness from one state of being to another.   

If a fire is burning all around you, is it wiser to put out the fire, or meditate on the fire?  
Fear of danger/fire is often appropriate but FEAR is how we are most easily manipulated.  We forget all about "'fire" preventions and run from the perceived fears.
FOR EXAMPLE; CORONAVIRUS IS 2020s FIRE.  By only meditating, instead of taking right action, we allow the "fire starting virus based fear-mongers " to continue and control our lives in almost every way; they are training us to stumble through the gates of our personal hells. I much prefer to stay energized yet still calm and focused and skip the hell part. Why not combine meditation and energy at the same time? I call it energetic calm,

The often parroted Box and Square breath count  , mouth breathing and breath hold exercises and asthma ones that frequent the internet can help or hinder but neglect to take into account that anything done repeatedly will eventually restrict one's breathing. They are not based on breathing fundamentals.

Once you learn the exercise, close your eyes while doing them. You do not have to have someone watching you breathe. I facilitated and experienced hundreds of those kind of "breathwork" sessions and eventually discovered it is best to allow the proper feel-back that only ONE can experience internally inside one's self. That is what the kit is a lot about. 

Calm is the best place to start, then breathing volume, strength and voice are next as balanced volume ties in directly with longevity and optimum health and eventually allows for the EFFORTLESS DEEPEST BREATHING AND THE MOST CALM one can experience without the need for months to years of meditation.. 

Let's practice combining three Optimal Breathing calming exercises to help you relax, begin to increase the necessary variety of ways of better breathing and better absorb the breathing development material that will bless and carry you for the rest of your life.

Once you learn the exercise, close your eyes while practicing.. 

1. First practice Reflex Triggering C24 and 25

Repeat for 10 minutes each and see how you feel. 



How do you feel after 10 minutes each?

Do you feel more relaxed or calm at the end of your session?

Less anxiety?

If you feel anxious or no change you are doing it incorrectly.

Do you have less tendency to overreact or be angry?

Better Sleep?

"  I feel deep breaths are easier, on both inhale and exhale. This gives some relaxation that could be a type of meditation.' 

Exactly. Most meditations are based in breathing, just not its core foundation as are the C24,25 and reflex triggering ones, C21,22,23,24,25,26,.. The relaxation will increase over time unless you race forward and destroy your progress.
Just pick one of the ten themes. Do not overthink it. 
MOST of the exercises are a form of meditation because as the breathing improves we naturally relax and energize more. 
Note your feelings over time.  

This will also help integrate the voice and breathing. 

Does your voice get a little or a lot more resonant?

Practice them daily, usually in the mornings, 10 minutes each but anytime can be great. Repeat them several times a day. Eventually you will not need them as often, just occasionally, but don't forget them. They are based on natural breathing fundamentals that are mostly overlooked even by the so called experts.. 

2. Continue C24 and 25 and now that you have calmed down a bit learn about the OBWINDOW.

Stay with this until you understand it. Most will need to watch it at least twice.

Can you explain it to another?


3. Here is one (C8) that takes a lot more commitment (30-60 minutes) but will train you to stay even and balanced under severe stress.  The tech mistakenly reloaded it twice. Just repeat the first 3 minutes.
After you have practiced C24 and 25 for two weeks. 
One minute SLOWLY each direction over and over with one minute each direction.  Up to 30-60 minutes. Do nothing with the breathing. Let it come and go as you keep up the circles and bending. 



Realize that your lungs don't power themselves; you need to do breathing exercises to keep them healthy. The best way is to have strong lungs is to strengthen the main muscle (diaphragm) that makes them fill and empty with approximately 14 pounds of inhale and exhale pressure. 

Though it might be helpful if done exactly right, when breathing includes intercostals and core/AB muscles, it can possibly cause tensions and restrict deepest easiest calming breathing. Another factor is to release the tension caused by that poor rib/AB breathing pattern allowing the entire rib cage to open up wider for a deeper easier in-breath  You will need the postal mailed KIT tools for that.

Why do breathing exercises?

Doing breathing exercises can help increase lifespan and minimize the risk factors for most any lung disease and the possibility of it going from mild to moderate or severe and deadly.

Basically, doing breathing exercises can help you defend against or recover from COVID-19.

Doing breathing exercises can also help you manage the inflammation caused by stress. Doing breathing exercises can help minimize the risk factors for COVID such as the risk factors for increased high blood pressure. There are numerous scientific studies that document that blood pressure can be lowered/controlled with proper daily breathing exercises. Having strong breathing is something you can measure and practice.

Doing breathing exercises, apart from cardiovascular exercises is vital, since cardio works your heart, not your breathing muscles as specifically as your heart.  Plus many cardio exercises over do things and invite  restricted breathing such as with exercise induced asthma.

Having strong breathing capacity and balance is an important factor in longevity especially since your breathing starts to decline in your 20s unless you are doing something to maintain it.

People with respiratory illnesses like COPD are more at risk with COVID 19. COPD is the 4th leading cause of death in the US. Breathing exercises, particularly those that strengthen the exhale are something that pulmonary rehab focuses on “to combat overinflation, the breathlessness and fatigue that accompanies it”; However, you can do these on your own as part of prevention and good health practices to help with a strong respiratory system.

Maintaining oxygen levels can be helped through mechanically sound breathing. Having a balance of strong inhales and passive exhales “oxygen and CO2” is what makes for good scores.

COVID-19 progresses to pneumonia.  
It's critical to have an efficient cleansing cough

Shallow breathing results in a vicious loop of stress and tension. 
REVISIT the above Optimal Breathing Window to get more reality on that. While the easiest way to learn to breathe, snoring and apnea excepted, is while you are on your back, breathing on your side does allow for the lateral expansion of the lower part of the lungs.  Doing breathing exercises can help lower the inflammation caused by stress and high cortisol.

We have several exercises in our Deepest Calm exercises program that show you how to do that.

Breathing is the mind body connection. If you are tense, it's likely your breathing is telling your mind that the environment is dangerous or over exciting. Stress makes for a higher heart rate, higher cortisol, and a lowered immune system.

Stimulating the vagus nerve In order to achieve a more parasympathetic rest and digest state is achieved through the breath via our reflex triggering exercises both in the location of the breath and in the amount of expansion. An abdominal thoracic breath “belly and ribs” that has good range of motion front, side and back, widens a narrow exhale giving you more choices as to the pacing and slowing down of the breath. But there are many more exercises that replace or augment that.

Stress makes us brace, bracing makes us feel prepared but we pay serous dues for bracing too often as that invites almost permanent shallow breathing. We humans are very resilient, but we need a reset from time to time. In order to reboot and release we need to properly executed breaths. Many are not familiar with this and overbreathe causing increased anxiety. 

Done properly, this simple interruption of stress gets you out of the fight or flight for a few seconds and this is what your body needs to reset and keep going.  After 40 years of studying breathing, I do not know of any others that do this as well.



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