Week 1 Instructions
If you are ready to begin Level One, minimise the Week 1 instructions tab above and scroll to the bottom of the page to begin.
Week 1 Instructions Video Script
Welcome to Week 1
Over the next 4 weeks you can follow Billy on a quest deep into the Forest as he tries to escape the anxiety monster that is following him.
You will meet a different creature in each level who will teach you and Billy how to breathe with ease, to overcome the anxiety monster, and learn breathing mastery.
Level One
In this level the idea is to quieten your breathing down, and breathe in and out through your nose, into your relaxed tummy, not your chest. This is a great way to calm your body and your breathing so that you feel more in control in your daily life.
With each level you and Billy will gain a chakra empowerment stone, as you venture deeper into the forest. When you play the level, there will be a start button to press, which will explain what you need to do.
Daily Practice
Follow the breathing practice with Billy. Every minute you will be asked to take a breath in and out through your nose, and press the pause button at the end of your outbreath and hold your nose. When you need to breathe in again, you let go of your nose and press play. Repeat this five times as you will be instructed by the video.
The aim is to increase the length of your control pause with each level – the length of time you can hold your nose, from the end of your out breath to your next in breath, when you feel the need to breathe in again.
You must be able to go back to quiet nose breathing immediately after you let go of your nose. If you mouth breathe or breathe faster you have held your nose for too long.
Your Control Pause
Your control pause or CP is the length of time you can comfortably pause your breathing from the end of your out-breath, to your next in-breath, when you feel the first urge to breathe in again- the length of time you can hold your nose.
You will be asked to do various actions whilst you hold your nose, so you can pause for longer.
As soon as you feel the urge to breathe, you can let go of your nose and press play. Return to quiet nose breathing immediately and keep your lips together and shoulders dropped.
Once you can easily pause for 5 seconds you can start Level Two.
Relax into Air Hunger
To increase your control pause by holding your nose for longer periods of time, you can start to soften your body so you can become comfortable with the feeling of a little bit of air hunger. The idea is to relax your body with the feeling of air hunger, so you can keep your breathing quiet and steady even when you are under pressure, rather than tensing up.
The aim of each level is to pause for 5 seconds longer than the previous level. It’s really important to go at a pace that’s right for you.
You will complete Level One when you can comfortably pause for 5 seconds at the end of your outbreath, holding your nose. You must be able to return to gentle, quiet nose breathing, immediately as you let go of your nose.
Level Two
In Level 2 of the first week, you will be asked to pause for 10 seconds, or longer if you can, at the end of the outbreath. You can repeat this 5 times and remember to record your results by selecting the submit my results button at the bottom of the dashboard.
You will increase your progress faster by practising at least two or three times a day. For best results it is good to practice before each meal. It is harder to pause for longer when you have a tummy full of food.
Before you begin, watch the introduction video and follow the instructions on the nose clearing video.
You can find your results by scrolling up to hover over the courses tab and clicking on the minidashboard. Here it will record the three levels you have completed each day. If you practice more than 3 times in a day then one of the results will be overwritten.
You can practice Level One and Two in the same practice session or just one level in each practice session. The more you practice the faster your scores will improve.
Only pause for the length of time that is comfortable for you, no matter what level you are on.
If you can pause for more than 10 seconds in the first week, that’s great. The second video that plays will record the length of time you can pause for. So if you feel you can pause your breathing for longer, then you can. But make sure that you can return to slow, quiet nose breathing immediately.
Daily Walk with Nose Breathing
In the first week it is a good idea to have a daily walk for 20 minutes with nose breathing. If you get out of breath, then stop, regain your nose breathing before you continue again. Walk at a comfortable speed for you.
Mouth Taping
This week it’s also a good idea to practice taping your mouth with microporous tape, for 20 minutes on an evening whilst you read a book, for example. This helps to keep you nose breathing, even when you’re not thinking about it.
Tear off a 5 cm strip of tape, you can stick it to your arm first so it is less sticky, then fold over both ends so it is easier to take off. Tape your mouth vertically, so you can take in some air at the sides if you need to.
If you are using this at night remember to cut a slit in the tape, by folding it in half and cutting part way through the middle. Then you can also tape horizontally but still have a gap if you need it.
Do not tape your mouth if you feel sick and remember to do your nose clearing exercises that you learn in level one before you tape your mouth.
Remember to relax your chest, keep your belly soft, and don’t hunch over, so you can breathe gently with your tummy.
Tick the boxes in the dashboard if you have completed your daily walk and mouth taped for 20 minutes.
If you have any problems, or successes, remember to write them in the comments box, which will be recorded on your minidashboard for you to see how you are progressing.
Importance of Nose Breathing
Nose breathing is good for warming and filtering the air, and also slowing the air as it goes into the lungs, so your lungs can stay more open and relaxed.
With nose breathing and control pauses you will learn how to breathe more easily and keep calm under pressure.
How to Progress to the Next Level
To complete level 1 you must be able to pause for 5 seconds.
To complete level 2 you must be able to pause for 10 seconds before you can move onto week 2.
Even if you move more quickly through the weeks and higher levels, for the best breathing mastery, it is ideal to practice for a minimum of 4 weeks.
When you are ready select Level 1 below to begin, and enjoy your adventure with Billy in…..
A Dragon Breath of Fresh Air.
Week 2 Instructions
For Nose Clearing and Mouth Taping Daily Walk Instructions click on the tabs below. If you are ready to begin, scroll to the bottom for Level 3.
Week 2 Video Transcript
Welcome to Week 2
Well done for continuing your practice.
By now you must be able to pause consistently for 10 seconds to begin week 2. If you can’t yet pause for 10 seconds at the end of your outbreath, and return to slow relaxed nose breathing, into your tummy, immediately as you let go of your nose, then keep practising levels 1 and 2 until that becomes easy before you start level 3 and 4 in this week.
Nose Clearing
Remember to begin each practice session with the nose clearing exercises and slowing your breathing down by breathing in as you look up for the count of 3 or 4 and looking down as you breathe out, for the count of 5 or 6 and repeat this 10 times.
Dragon Breathing
In level 3, you and Billy are going to meet the dragon. Before you start, once you have cleared your nose, you might like to practice the dragon breathing exercise so you know how to breathe like a dragon.
Once you’ve got the hang of dragon breathing you can begin level 3.
Level 3
You will be able to complete Level 3 with 15 second breath pauses- remember to return to slow relaxed nose breathing immediately, no gasping.
Level 4
To complete Level 4, you must be able to pause for 20 second breath pauses at the end of your outbreath. Again no big breathing after the pause.
Where do you have to soften and relax in your body to be able to pause for longer?
Mouth Taping at Night
If you are happy to tape your mouth for 20 minutes on an evening, now try taping your mouth overnight, to keep your nose breathing going through the night. Remember to clear your nose first and cut a slit in your tape. Do not do this if you feel sick or have taken any sleeping tablets and for adults – no alcohol.
Daily Walk with One Breath Pause and Count your Steps in the Pause
Remember to do your 20 minute daily walk, with nose breathing. To increase your practice this week, during your walk take a pause at the end of one of your outbreaths and see how many steps you can take whilst you hold your nose. Count your steps in the pause.
You must be able to return to slow relaxed nose breathing into your tummy within 2 breaths. If it takes longer, you have paused for too long. You will need to breathe deeper when you exercise. Remember to breathe from the bottom up, like filling a glass with water, so from your tummy, up into your chest.
Level 4 will include some steps exercises, walking on the spot, so make sure your laptop or tablet is on a table or desk so that you can walk up and down on the spot easily.
Daily Practice
Remember to practice level 3 and level 4 at least 2 or 3 times a day. You can move onto week 3 when you can consistently pause for 20 seconds. Remember to check your results in the mini dashboard. For best results with your pause length, remember to practice before a meal or 1 or two hours after eating.
Nose Clearing Before you Begin
Mouth Taping & Daily Walk
Dragon Breathing
Week 3 Instructions
Week 3 Video Transcript. Minimise the tab or scroll down to go to the next level
Welcome to Week 3
Congratulations for getting this far….you are over half way to completing all the levels.
By now you must be able to pause consistently for 20 seconds to begin week 3. If you can’t yet pause for 20 seconds at the end of your outbreath, and return to slow relaxed nose breathing, into your tummy, immediately as you let go of your nose, then keep practising levels 3 and 4 until that becomes easy before you start level 5 and 6 in this week.
Remember to do your nose clearing exercises before you begin. You might need to revisit the Dragon breathing instructions in the Level 3 introduction video…..
Nose Clearing
Remember to do your nose clearing exercises before you begin the level. If your nose is clear on both sides before you begin, then you don’t need to do them. This means you are breathing through your nose more of the time during the day and keeping it clear. If you struggle to nose breathe, remember you can do pursed lip breathing, through your mouth, by pursing your lips together.
Also slow your breathing down before you begin by looking up towards the sky as you breathe in and down towards the floor as you breathe out. In for 4 and out for 6 seconds if you can. Repeat this 10 times before you begin to slow your breathing down.
Dragon Breathing
Rather than doing dragon breathing to get rid of anger and frustration, we can also use it to release fear and anxiety. So before exams or something you want to do well in. You can also make it so gentle that it becomes ocean breathing. Watch the video on ocean breathing for a more gentle approach to this powerful breathing exercise.
Level 5
You will be able to complete Level 5 with 25 second breath pauses– remember to return to slow relaxed nose breathing immediately, no gasping. You can use movement as a distraction to pause for longer.
The more you do your daily steps exercise, counting how many steps you can take in the pause at the end of your outbreath, the easier the longer pauses will become. You can pause every minute or two and pause at the end of your outbreath…counting your steps….then return to slow relaxed nose breathing into your tummy, keeping your shoulders dropped. Recover your breathing within 2 breaths. Repeat this 5-10 times depending on how long you have got.
Level 6
You will be able to complete level 6 with 30 second breath pauses. Also remember you can relax your body and soften in the pause to be able to go longer, and use movement or tapping on your chest as a distraction to go longer.
Remember to submit your times at the end of each level.
Practice Level 5 and 6 at least 2 or 3 times a day.
3-2-1 Relaxation
Any time your brain is busy, remember to focus on 3 things you see, 3 things you hear and 3 things you feel. Then 2 of each of those senses, then one of each. They can be the same or different things each time. If safe, you can close your eyes and in your favourite place of relaxation imagine 3 things you see, hear and feel, then 2 of each and one of each, in your imagination. This is a really good relaxation and will slow your breathing down as well.
Mouth Taping
Keep taping your mouth at night with a slit cut in the tape- never when you feel sick, have sleeping tablets or for adults no alcohol.
Make notes in the comments box about how well you are doing.
When you are consistently getting to 25 seconds you can see your healthcare provider for an asthma medication review. Do not make any changes to your medication yourself, or stop any steroid medication immediately as this can be a big shock to your body.
Week 4 Instructions
Week 4 Video Transcript. Scroll down to start the next level or minimise the tab above.
Welcome to Week 4
You are making fantastic progress! This is your final week of daily practice.
You can begin level 7 and 8 when you can pause for 30 seconds. Remember to do your nose clearing exercises first, if you need to. If both nostrils are clear you can begin without.
You may want to look up and look down as you breathe in and out and slow your breathing down before you begin, by looking up as you breathe in for 4 and out as you look down for 6 and repeat 10x.
Level 7
To complete level 7 you will need to be able to pause for 35 seconds at the end of your outbreath, and return to slow, quiet nose breathing, into your tummy immediately after you let go of your nose.
See if you can overcome the anxiety monster in level 7 by pausing for up to 35 seconds.
Level 8
To complete level 8 you can pause for up to 40 seconds, but no longer than a minute, maximum. There is no benefit to pausing longer than a minute.
To maintain your breathing behaviour you can keep practising level 8 each day beyond the end of the course.
There will be times when you can’t breathe or pause as easily. In those times remember your rescue breathing.
With the breath pauses, it isn’t always the length of pause that is important, it is the amount of softening and relaxation you can allow in your body that makes the difference.
As with everything, the more you practice the easier it becomes and if you keep up some weekly practice after you have finished the course, you will maintain your progress.
Steps Exercise
Keep practising your steps exercise daily. How many steps can you take in the pause? Because we can walk more than one step every second, some people have managed to get up to 60 to 80 steps in the pause. Remember to relax with two recovery breaths, drop your shoulders after your pause and breathe down into your belly first.
If you want to experiment and build up gradually, some people can even run with nose breathing. You might want to start with breathing in through the nose, then out through the mouth. Build up your exercise level and intensity at a pace that is comfortable for your breathing. Don’t make yourself out of breath. Pace yourself. It will increase in time.
You can even practice nose breathing with cycling. How many pedal turns can you do in the pause? Then take a couple of minutes rest before you try again.
Remember to stop and regain your nose breathing any time you get out of breath.
Mouth Taping
You can continue to tape your mouth at night, cutting a slit in the tape. Remember not to do this when you feel sick or if you have sleeping tablets or if an adult – no alcohol.
Remember you can tape any time after you have completed the course. It can be particularly helpful with a head cold, if you can get your nose to clear first. It then helps you nose breathe during the night and you are less likely to develop a cough or wheeze from over-breathing.
You might find it easier to sleep on your left side.
Also any time you feel stressed, you can tape. When we big breathe at night the subconscious comes out to play and we can have more nightmares and bad dreams. Taping and keeping your breathing slow and steady can help to keep your body relaxed and settled. You can wake feeling more refreshed and rested.
Daily Practice
Remember to practice level 7 and 8 at least 2 or 3 times a day. You have completed level 8 when you can keep pausing for 40 seconds for at least a couple of the pauses. Remember to check your results in the mini dashboard.
For best results with your pause length, remember to practice before a meal or one or two hours after eating.
It’s not the End….Just the Beginning
You can continue this beyond the end of the course…especially if you are going through a stressful time, you are more likely to do big breathing at night. This can also mean more nightmares, so for a more peaceful nights sleep and to wake feeling more refreshed, keep your tape handy.
You can come back to any of the levels for a reminder any time you need.
You will find all the chapters of Billy’s Adventure below without the timing too, incase you want to just play them through and see how you do.
How are you feeling so far after all your practice?
Is there anything you can do or would like to do now, you can breathe more easily?….What is your adventure going to be?
See how you can focus this week on really reducing the volume of your breathing, so relaxing into the feeling of air hunger as you can try small volume breathing too, as long as you can relax with it.
Keep up the good practice….and well done for getting to the final week.
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