Healthy Breathing Habits Academy

The curriculum is broken down into six modules.

Module 1 - Nasal Breathing

Anatomy of breathing

Healthy Breathing Habit #1: Breathe through the nose all the time, including while eating, speaking and exercising. Don't do anything than you can do it breathing with your nose.
-Why is nasal breathing so important?
-What's the problem with mouth breathing?
-Learn how to clear your nose when it's congested: conventional and alternative methods
-The process of transitioning from mouth breathing to nasal breathing.

Nasal Breathing Stage #1: When you're still and at rest/sleeping.


Module 2 - The Triad

nasal breathing, diaphragmatic breathing and good posture

Healthy Breathing Habit #2: Maintain an upright posture. Keep the airway vertical and open.

Healthy Breathing Habit #3: Breathe into the diaphragm, not the chest. Think of the breathing action as originating from the diaphragm muscle under the ribs, not the nose.
-Diaphragm breathing and connection with vagus nerve.

Nasal Breathing Stage #2: During light activity.


Module 3 - The Rules of Breathing

"Breathe like a baby" and other maxims

Healthy Breathing Habit #4: Breathe with a regular, predictable pattern of steady, similar-sized breaths. Minimize disruptions such as sighing, yawning, coughing, throat clearing or breath holding followed by a big breath

Healthy Breathing Habit #5: Breathe like a baby breathes: silently, gently, invisibly. Strong gusts are abrasive to the airways.

Healthy Breathing Habit #6: Breathe 8-12 breaths per minute. Unless it's an emergency, slower light breathing is better than fast breathing.

Nasal Breathing Stage 3: While talking and eating


Module 4 - Breathing To Support Exercise

stop huffing and puffing to enjoy exercise more and excel in the zone

Healthy Breathing Habit #7: Match breathing to activity.
-Breathing control during exercise.
-Cooling down after exercise.
-Different ways to approach exercise in the process of breathing retraining.

Nasal Breathing Stage 4: Aerobic exercise

Introduce measurements to assess breathing.


Module 5 - Breathing When The Chips Are Down

colds, breakups, conflict and other stressful situations

Strategies and techniques to continue regular breathing despite hard times, or if that's not possible, how to get back on track.

Healthy Breathing Habit #8: Allow breathing to happen without expending energy. Exhale completely but not forcibly. Practice inhaling and exhaling without controlling it.

Healthy Breathing Habit #9: Practice relaxation of muscles and thoughts. Tension requires more air. Stop negative thoughts. Think thoughts that engender positive feelings. Embrace instead of defend.

Nasal Breathing Stage 5: Nasal breathing when the chips are down.


Module 6 - What's Next? What's Possible?

breathing retraining for excellent health

Healthy Breathing Habit #10: Increase comfortable breath-hold time intentionally after you have mastered all the other habits.
-Advanced breath training.

Supporting the next generation: Helping kids in your life breathe better.

When breathing retraining isn't enough
-Other factors affecting breathing, including nutrition, environment and occupation.
-Mouth shape, airway size, tongue placement and swallowing

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