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.
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