Remember that the nose is for breathing ONLY. The mouth is for eating, drinking and talking! We focused on inhaling through the nose in the same protocol as we introduced in session 1, namely Tummo breathing.

We still recommend that YOU exercise a minimum of 4 times per week in addition to the group training. Next time we will follow up on how the past week has been in terms of practice, and what it can/has/will do if you keep going.

Home training

We recommend using the audio file, which can be found at the bottom of the page. Here you follow the guidance... the only thing that is important to mention is that you use your nose to inhale.

The focus in everyday life is to use the nose to breathe through...because it is created specifically for this single purpose!

Reset Protocol

- 10 deep inhalations. Let out the exhalation.

- On the last exhalation: Exhale out completely, as in completely out!

- Take a deep inhalation, tuck your belly in and create pressure to force the oxygen to the top of your head.

Use it when there is something "in the way" to change it to something you want. Try it out as often as you can!

Daily Routine

3-4 rounds of Tummo breathing and when you shower, finish with cold water. Slow and steady buildup - this week the period under the cold water is extended to about 60 seconds. Focus on maintaining a calm and deep breath.

Sleep with sleep tape!

Extra training suggestions

Train hands and feet with a cold foot bath and hand bath as often as you like. Focus on exhaling with a calm breath.

You can use 3-4 pcs. 0.5 liter chilled water bottles from the freezer to cool the water.

Here is your guided audio file! 

Form to update your Apnea and Cadence protocols