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Nice Title
(1) T a ke a f u l l br e a-irnnediately
9h.
(21 oo not h6fE-Eut -. - blow the air out as
gently as Poss ible - -
Exhale for 30 seconds.
i tJ,
(4)
(s)
Expell remainj'Dg air.
Reiurne.normal breathing.
(6 ) Repeat Process three times.
)
(c) The held breath l
r l) T a k e a fu ll b re a t h -
iti Do not i;TeE=G-5EEhold.
i;i wniie stirr holding the breati try to relax with-
I out tensening the di aPhran '
(!) Hold the breath for 30 seconds'
,. i iai Releaseai! forcefulry and erPty lungs'
igi iesune nornal breathing'
iii Repeat process three tines.
{l
trl
1*)
Deep panting breatll
Repeat twi ce
Repeat twice
Repeat twice
Exhale 40 seconds
DAY FOUR
Repeat twice
Repeat tvJice
(D ) The hel-il breath
Re p ea t t wic e
Hoid 45 seconds
Repeat twice
Exhale 45 seconds
: DAY
Once only
(c) The vigorous breath
( D) Ihe-sellllg-blrstll
Repea.t twice
h o ld 5 0 se co n d s
-,E
-q
DAY SIX
ReDeat tttice
o n c e on 1 y . trlinuLe
Hoid one full
(B) The Fhallo,r Panting breatlt
(E) The gentle breath
DAY SEVEN
Once only
DAY EIGIIT
onc€ only
(B ) rhe f o rceL!9!q-!I9g!I
(I) Take a full breath'
(21 Do not release but hold'
your hands
tjl while still holdtng place the paltt6 of
just below the rib-cage'
(4) Press
vour,hanui-i'"xi5u.ii.t?1.!3".i1'3tl"i'"
and aE cn(
stonach
;;;;-;;";; to the bottom or Your lunes''
g o fd thls- folced' pr essed p osition - for a s l ow
tS)
count o! ten '
an'l expell all air'
(5) Blos ure air out vigorously
(?! Resune nornal breathing'
(8) RePeat Procbss three tj'$es '
once only
Holtl for one $inute
Once- only
Exhale for one tninute
3l
; DAY NINE
Il l
Ddep panting breath (D) fhe held breath
once on]Y
Exhal-e for one Dinute
DAY TEN
Once onIY
ninute
( ts ) The porn-e!bleath
(E) rous breath
Re9eat six tames
l n cr e as e d is ta n ce ! o t\ro feet
once only
Exhale f,or one rnj'nute
/
/
y'
DAY TI.IELVE
I
(D) The held breath
(A ) 'Deep Panting br9ath
..1'l
once only
i:
Onie oilY
.
Hold foi one ninute
( B)
(E) The gentle breath
.i
Repeat three dimes
Once only
Increase tc 20 seconds
Exhale ifor one tninute
{ c) Tire vj.gorous ' bleath
I
I
Repea! three times
DAY THIRTIJEN
(A)
:lepeat twice
,6
(B) the Power breath
;
{epeat tlree times
t
(c ) Xhe crescendo breqqb
tlt
decrescendo breath
Once only t
i
( B) The forced held bleath
(E)
t) l$i 1
t:
h
'tE
i DAY FIFTEEN
s
I
(A) !h3 forceil held breath
t three times
itNnediately as gently as
(2i Do not hol'l but blortt out
I You can'
rsi n'.a".uvt"":"=:^1i.il":: ::"H;t:tL:lllJ:"
F""+o'i,,Si",:l':;
liS"iil*1"i"i:"li!"i:*i;"1;
i until are
"":iri':::13":"" ;i;"i;;:a':r-tire air vou
' ;i;i"t-"" sently as You can'
(4) Exitell all air'
(5) Resume nornal breathing'
(6) Repeat Plocess three times'
l?l
breath
(c) The aecrescendo-crescendo
(1) Take a full breath' as vlgor-
it ouE
il'I Do not hold but blc'Yt
o u slY a s Y9u call -
ri, :iiailil'*;"::=::.n'
r :*'--ti#"::i;u":'
({) Ex Pe ll a ll air'
,Ul Resutnenornal breathing'
times'
,u, RePeat Piocess three
--_->
__.-..---.., ff+
(D) rhe he IIL!If3II
Once onl1'
. nofil one rtlnute
36
DAY SIXTEEN /
';
(B) The crescendo-decrescenalo b!eath 'I
I
Repeat tJllee ttnes
once only
Exhale for one full minute
!
It
'q
t
Yl
N,
-ll
I
DAY SEVENTEEN
(B) T}|e a
I
( 1 )i Tate breath '
a fuIl
I blow the air out as
( 2) I no not hold bu! inmediatelv one secon'l an'l
forcefully as you caD ou" only for
: st'op for about one Seconq'
:
( 3 ) Do not take anottrer breath'
f or one
(4)
::g":' L:':ilr"?;:"'J:::'H.'i.I3iui""
BLOw-sfoP-BLOw-SToPetc'
(s) Continue the process -
;;ii";;" havl exPerled alI ai!'
'breathing '
(6 ) Resume nornal
(7 ) Repeat Process three times '
DAY EIGH1EEN /
( D)
at three tunes
(B ) soft-loud breath
Pt l +--> +
----)
-----?
efE.
----> ----i --)
C o n li n u e d- . . '.
(D) The crescendo-decrescendo breath
Once only
Exhale for one full. tlu.nute or longer
DAY. TIIENTY
once gnly
Ilold for one nEnute or longer
DAY TWENTY-ONE
Reteat twice
?
(B) The s of t-rnediutn- I oud breath
Onqe only
;
I
i
crescenilo-alecles cenalo brea!h
1
onie
.:
onl.y
onle only
i
(E) ah; Purnpinq breati
Ert' .
once oDI!
(c) Th e o e n tle sto p - st a rt b re aL h
once onll'
(!: ) TIre Porii ! i':ea'-]: