BEGIN HERE…

Optimal Breathing Mastery Kit

Techniques and Exercises
KEEP THESE PAGES SAFE. YOU MAY WANT TO RETURN TO THEM OVER TIME.

NOTE: If you downloaded this PDF version of the Begin Here Booklet & do not yet have
the Optimal Breathing 12-foot Strap or Optimal Diaphragm Strengthener, proceed
without them until they arrive. Do not fail to use them, as they will accelerate your
progress. Physical Therapy based anatomy insights are included on Supplemental
PDFs CD.
Cards #34-37 relate to the recorded CD exercises (not in the DVDs) tied to the theme
you choose. C38 is a very special read only anti-asthma exercise that explains itself.
See how it works for you and let us know.

BREATHING TESTS
You should take the breathing tests before you start and every month or so..
Remember that you can manage something better if you can measure it.
http://www.breathing.com/tests.htm

GRADE YOUR LIFE SKILLS and LIFE ISSUES in the UDB check sheet.
Here is an updated online form. http://www.breathing.com/udbform.htm
You can redo it monthly to see the improvement in your breathing related being and
doing.

The Optimal Breathing Program Themes Guideline Pages

1. It is best to be in a state of calm to learn new material. PLUS If you feel

STRESSED TO THE MAX or have trouble learning new material then it is best
you FIRST learn to slow down and become as relaxed and calm as you can. In
that case start here. In either event and so that you do not have to first deal with
downloading and saving videos you may stream A-H by copying and pasting the
links in your browser.

STRESS SCAN
Check for signs of tension in each area:
HEAD: Jaw, tongue, lips, eyes, forehead. Pressure, heat or pulsations in head!
NECK: Braced? Out of balance?
SHOULDERS; BACK; CHEST: Rapid heart rate?
BREATHING: High? Stopped? Fast? Shallow? Uneven?
ABDOMEN: Tense muscles? Stomach discomfort?
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HANDS: Cool? Moist?

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OTHER AREAS: Legs, arms, feet, pelvic muscles, thighs.

 THOUGHTS AND FEELINGS: Anger, fear, worry, guilt, impatience, insecurity,
resentment.

Signs of effective relaxation:

• Muscle and joints looser

• Breathing fuller, lower, slower, deeper, easier
• Heart rate slower, less noticeable
• Hands and feet warmer, drier
• Head cooler, less pressure
• Shoulders dropped to a natural position
• Jaw unclenched
• Thinking: better concentration, less pressured, more objective, broader
perspective

NOW, relax and make yourself more receptive to learning new material and
opening up your breathing with the A-H introductory exercises and techniques.
You may always come back to anyone of them if you feel the need.

Stay with EACH OF THEM until you feel you have them. Add one a day or a week
or??? Choose your pace. Imagining doing them can help as well. Lose your
expectations as expectations often cause tension. Thank of them as experiments and
stay open to learning and new pleasurable experiences.

Once you are able to do A-H you should be breathing deeper, easier and more relaxed.
For some this might require months or even a skype or in-person consult with one of our
trainers. If you experience intense negative thoughts or feelings that do not resolve in a
few days or weeks contact us for advanced work.

A. Optimal Breathing window

www.breathing.com/obwindow.htm
Gives you the idea of how to measure the feel of NOT forcing exhales and
inhales

B. Squeeze and Breathe C5

https://youtu.be/45D-UETVWr8
Learn the feel of where to start breathing inside yourself.
Get up to 4 count in (always the same depth of in-breath) and at least 12 count
out-breath (20 count out-breath is best but still with a little passive exhale left
immediately following the last number)

C. Better Breathing Exercise #1 CD.

http://www.breathing.com/audio/bbe1/main.htm
It should relax you even more,
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D. Optimal Reflex Triggering Twist and Stretch C25

 https://youtu.be/1CQY_O8YdKc
You become more familiar with ease, flow and effortless inhales

E. Core Development C11

https://youtu.be/i-tWViHFSDo
Grounds the breathing more. Deepens the easy in-breath.

F. PSOAS Stretch C12

https://youtu.be/r7gweIgbkX0
Makes breathing easier

G. Leg lift and sound C9

https://youtu.be/WB4xIcdzPo4
Grounds the breathing more while integrating it with the voice.

H. Hemisphere integration C27

https://youtu.be/WwpL7WTyTxE
Re-balances the entire body.

2. Next watch the Introduction DVD1. It is 2 hours and is not necessary to

memorize so just watch it and learn what you can learn. BUT MAKE SURE you
learn the Optimal Breathing Window. www.breathing.com/obwindow.htm

You may want to make notes: What informs, inspires, interests you AND you
may want to include questions for the forum and further understanding.

Remember to Right click the link and hit 'Save As' or

'Save Target As' to download and view video'
Fundamentals video 1 is here:
http://breathing.com/video/176/video1.php
Password: passwordvideo1

THEN choose the PROGRAM THEME most important to you NOW on the PROGRAM
THEMES pages below. Stay with that program theme for at least 12 weeks. Measure
your progress monthly or sooner if you wish. Try not to get obsessed with this progress
as too much attention to one’s breathing can cause more problems than it improves.

4. When the cards arrive arrange them in the order of the numbering shown for your
chosen program theme. Choose just one theme at a time and finish before choosing
another. Eventually over the months and years ahead you will want to try them all
because …….. breath is life. Practice AM, PM, or throughout the day. AM is
usually best.

5. Look over each of your PROGRAM THEME cards to get a little familiar with the
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techniques and exercises. Use the acronyms at the top of each card to find the
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same technique or exercise in the Techniques and Exercises DVD. Example: Card
 C1 (OST1/Strap1- SM1) = Optimal Strapping Technique #1 on the Submenu #1

6. On the Techniques and Exercises DVD2 use the bottom right Submenu (SM1,2
3,4,5) as primary links to learn each. Then practice your program. Once you feel you
know the technique(s) or exercise(s) you can use just the cards as reminders of key
points of the technique or exercise. Make notes of how you feel during and after
each technique or exercise. Use the guidelines on each card for ideas of what to
note down. Add your own impressions, feelings, and sensations. Discuss them with
close friends or health professionals.

Progress is going to vary from person to person. You are not a machine with fixed static
parts. The way you breathe can impact every aspect or condition of life and living;
EVERY ONE OF THEM. That is why ancient teachings say “breath is life”. Experiment.
Learn through doing. You are on a journey. You will over time intuitively gravitate
towards breathing feeling deeper yet easier. You will be more clear headed, more
energized with improved stamina and/or more calm/relaxed. First spend a minimum of
30 minutes on your themed exercise. I have seen people take hours
to all day and LOVE it. YOU must be persistent. Nothing takes the place of
persistence. It is senior to talent, genius and education. Make lots of notes.

Program Themes #1 - 10
Arrange the CARD numbers (or sheets of paper if you are printing these)
according to your below chosen program theme. Begin with the first FIVE
card numbers of that theme.

If due to physical limitations, skip the ones you cannot do. If it is listed,
listen to the CD tied to your chosen theme on C34, C35, C36, C37. In a
few minutes, hours or days keep adding one exercise at a time until you
are reasonably okay with it.

Note the feelings and benefits as you progress. Over time keep your
favorites and let the others go but DO try your best to do ALL of them over
time. Think “experiment”. Over the months and years change the
sequences within the same theme to ones that feel best. OR change the
theme and see how you feel and what you learn.

At the end of each theme look for our web addresses that list options of
complementary products. See your health professional or health food store
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for possible equivalent nutritionals and internal cleansers.

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1. Better Breathing: C34 in C32 PRP, C5, C30, C1, C3,
C38, C6, C7, C12, C11, C10, C14, C16, C18, C19, C20,
C24, C25, C4, C27, C33, C28, C29
Supplemental PDF CD
Complementary products at www.breathing.com/breathingkit.htm

2. Calming, Relaxation, De-stressing: C34 in C32 PRP,

C5, C31, C1, C2 or C3, C38, C12, C32, C24, C25, C4,
C11, C10, C39L, C16, C8, C33, C29, C4, C28
Supplemental PDF CD
Complementary products at www.breathing.com/deepest-calm.htm

3. Energy, Vitality, Stamina, Recovery: C34 in C32 PRP,

C5, C30, C1, C2 or C3, C38, C16, C19, C14, C6, C7,
C10, C11, C12, C38, C39R, C32, C33, C24, C25, C29,
C28, C35
Supplemental PDF CD
Complementary products at www.breathing.com/energy-program.htm

4. Memory, Focus & Concentration:

C34 in C32 PRP, C5, C30, C1, C2 or C3, C4, C40,
C12, C14, C8, C10,
C11, C24, C25, C4, C27, C33, C29, C28, C35, C37
Supplemental PDF CD
Complementary products at www.breathing.com/
focus-concentration.htm

5. Sleeping & Snoring: C34 in C32 PRP, C5, C31, C30,

C1, C2 or C3, C4, C38, C12, C24, C25, C11, C23, C22,
C32, C10, C8, C28, C29
Supplemental PDF CD
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Complementary products www.breathing.com/sleep-program.htm

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6. Weight Loss Management: C34 in C32 PRP, C5,
C30, C1, C2 or C3, C4, C38, C6, C7, C39R/L, C40,
C10, C16, C19, C14, C12, C27, C28, C29, C36
Supplement PDF CD
Complementary products at www.breathing.com/weight-loss-program.htm
7. Shortness of Breath: C34 in C32 PRP, C5, C30, C1,
C2 or C3, C38, C24, C12, C32, C25, C9, C6, C39R/L,
C7, C10, C16, C11, C28, C14, C19, C4, C27, C33,
C28, C29, C27, C31
Supplemental PDF CD
Complementary products at www.breathing.com/sob.htm

8. Singing, Speaking: C34 in C32 PRP, C5, C30, C1,

C2 or C3, C4, C38, C6, C7, C12, C16, C15, C17, C11,
C24, C25, C26,
Supplemental PDF CD
Complementary products at www.breathing.com/singingandspeaking.htm

9. Meditation Enhancement: C34 in C32 PRP, C5,

C30, C1, C2 or C3, C4, C38, C11, C10, C12, C24,
C39L, C25, C21, C8,
Supplemental PDF CD
Complementary products at www.breathing.com/meditation.htm

10. Smoke/Smoking Recovery:

C34 in C32 PRP, C5, C30, C1, C2 or C3, C4, C38, C6,
C7, C24, C25, C10, C16, C11, C12, C14, C19, C4,
C27, C33, C39L/R, C27, C32
Supplemental PDF CD Complementary products at
www.breathing.com/boss.htm
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Other Health Challenges
Due to the immense number of possibilities we will use the Forum to gather and discuss
them. Start with the Theme you feel appropriate with after your primary challenge.
Ex. cancer and sleep. Use the Sleep theme cards and search "cancer" on the
breathing.com search engine. Read the Building Healthy Lungs Naturally and Secrets of
Optimal Breathing books in the supplemental CD: use "control Find" to locate specific
issues or ideas in the books. Ask about sleep, cancer etc. in the forum. What have you
done for yourself so far and what you think you need.

RECAP
Learn A-H. Choose the theme. Organize and read the cards. Watch the DVD 1 & 2 to
learn the fundamentals, techniques and exercises. Use the cards to guide your practice.
Stay with one theme at least 12 weeks. After each session: What did you notice?
Journal it. Discuss it with... Emotional states to list resulting from states of or changes
in breathing: vulnerability, kindness, sadness, anger, calm, joy, relief, fear, anxiety,
laughter, rage, tenderness, surrender, loving, self-respect, numbness, embarrassed,
shame, grief, gratitude, happiness, miserable, exposed, regret. Add
more:_____________, _____________, _______________

FOR THE COMPLETE DOWNLOADED VERSIONS OF THE TWO DVDs

Remember to Right click the link and hit 'Save As' or
'Save Target As' to download and view video'
Fundamentals video 1 is here:
http://breathing.com/video/176/video1.php
Password: passwordvideo1

Techniques and Exercises Video 2

http://www.breathing.com/video/176/video2.php
UN: video2 PW: passwordvideo2

YouTube versions of the Techniques and Exercises.

http://www.breathing.com/kitday1.htm

The Begin Here Booklet hard copy has more pages

but the preceding should keep you occupied until the
booklet arrives.

DISCUSSION FORUM (Save for deepest insights and

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burning questions)
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