Each week, we will perform a set of daily exercises, some of which should be repeated three times a day. These exercises are categorised to target specific muscle groups in the face, including the lips, tongue, jaw, airway supporting muscles, and posture. Our aim is to activate various systems like breathing, chewing, and swallowing, all of which contribute to better sleep. All exercises for that week will be demonstrated in the videos below.

Additionally, I've included weekly nutritional exercise tasks. While I cannot provide personalised nutritional advice here, these tasks will maximise the benefits of the program as a whole. It is important to maintain consistency without stopping, completing all tasks within the program and finishing it in its entirety; otherwise, you may not see results. For example, it has been proven that repeating something consistently for a minimum of 21 days helps establish and reinstall NEW neurological processes. That's precisely what we aim to achieve with this program, which is why it is 8 weeks.

In the upcoming sections, I'll share some of my favourite tips to optimise breathing and sleep. You can find the program's goals outlined below. 

To achieve the best sleep, it is crucial to develop the following factors:

1. Keep the tongue up against the roof of the mouth at rest and during functions, ensuring facial muscles are in a harmonious balance without compensating for each other.
2. Master effortless nasal breathing.
3. Complete exercises without fatigue.
4. Maintain a closed mouth during sleep.
5. Demonstrate the ability to activate and move facial muscles, showing mind-muscle activation and neural involvement.
6. Reduce or eliminate snoring or noisy breathing.
7. Swallow properly using only the tongue, avoiding facial muscle involvement.
8. Breathe through the diaphragm and belly with minimal chest and shoulder activation.
9. Strengthen and tone facial muscles for a more defined face.
10. If using spots (https://myospots.com) to train correct tongue placement, they should dissolve quickly due to consistent tongue positioning.
11. Experience bonus benefits such as improved speech and increased energy levels. :)