Welcome to our Breathing Program! Each week, we'll guide you through a set of daily exercises, targeting specific muscle groups in the face, including the lips, tongue, jaw, and airway supporting muscles. These exercises are designed to improve your breathing while also supporting better sleep and energy levels. You can find all the exercises for the week demonstrated in the videos below.

To achieve optimal sleep and energy levels, we'll focus on the following factors:

• Keeping your tongue up against the roof of your mouth at rest and during functions, ensuring harmonious facial muscle balance without compensation.
• Mastering effortless nasal breathing for improved oxygen delivery to cells and efficient energy production.
• Completing exercises without fatigue to enhance muscle activation and neural involvement.
• Maintaining a closed mouth during sleep to improve sleep quality.
• Activating and moving facial muscles with mind-muscle activation for better control.
• Reducing or eliminating snoring and noisy breathing.
• Properly swallowing using only the tongue, avoiding facial muscle involvement.
• Breathing through the diaphragm and belly with minimal chest and shoulder activation.
• Strengthening and toning facial muscles for a more defined face.
• For those using spots from https://myospots.com to train correct tongue placement, the spots should dissolve quickly due to consistent tongue positioning.
• Experience bonus benefits such as improved speech and increased energy levels.

Now, let's explore some breathing facts related to CO2:

• Carbon dioxide (CO2) holds critical secrets for optimizing breathing, mood, anxiety levels, resilience to stress, and energy levels.
• Contrary to the myth, optimal breathing is characterized by light, gentle, and slow breaths, not deep inhales and exhales.
• Breathing more or deeper does not increase oxygen delivery to cells as oxygen saturation in the blood is already near maximum for most people.
• CO2 is the primary regulator of breathing rate and volume, directly affecting oxygen delivery to tissues and organs.
• Chronic overbreathing (hyperventilation) lowers CO2 levels, hindering efficient oxygen delivery and causing fatigue, anxiety, and decreased energy levels.
• Proper CO2 levels are essential for the Bohr effect, facilitating efficient oxygen release from red blood cells to cells and tissues.
• Chronic overbreathing and low CO2 levels may be linked to anxiety and potentially impact overall health and lifespan.
• Training the body to breathe less and increase breath hold time may lead to improved energy, reduced anxiety, and better health and longevity.

In this breathing program, we'll work towards the following goals for success:

• Healthy breathing: Light, slow, nasal, and diaphragmatic breathing.
• Importance of nasal breathing: Improved oxygen uptake, air warming and filtering, and numerous health benefits.
• Role of nitric oxide: Produced through nasal breathing, promoting improved circulation and acting as an antioxidant and anti-inflammatory agent.
• Breathing into the belly: Diaphragmatic breathing for relaxation and activating the parasympathetic nervous system.
• Slow and light breathing: Striving for gentle, slow breathing with reduced air volume.
• Rewiring carbon dioxide sensitivity: Resetting the threshold to tolerate lighter breathing as the new norm.

We hope this program will empower you to improve your breathing, sleep, and overall well-being. Let's get started!