Improve Endurance and Stamina in only 7 minutes a day

Expand A Lung. Improve Endurance and Stamina in only 7 minutes a day.
Using this training and the expand a lung device; we see very similar benefits to 7 minutes, versus 90 to 120 minutes.

[@xv3262]

Any athletes that do running in their sport and want to improve their endurance/stamina. This device genuinely helps you do that just be consistent with it and you will see the results come

[@pamiernajibi5701]

Where can I get this from?

[@finallife87]

are you a shill?

[@thepsychologist8159]

@@pamiernajibi5701 From any good fish and chip shops

[@hellohowareyou8396]

@@thepsychologist8159 wow

[@thepsychologist8159]

@@hellohowareyou8396 say it backwards!

[@dna6380]

I had asthma as a kid. And my mother had me breathe through a straw and blow marbles around with it and it helped a lot. I eventually grew out of it in my late teens. Ive developed COPD as an adult. Gonna try this. Thanks

[@nicario4716]

I still have mild asthma so hopefully this video helps as well

[@jeffreyth3goat828]

@@nicario4716 im a bit

[@aaaaaaaaaaaa9023]

Asthma has nothing to do with the strength of your long muscles. When you get an asthma attack, the lining of you bronchioles moisten like when your nose gets runny. It basically clogs your alveoli from getting any fresh air.

[@Fast_Eddie_]

How did you development copd? We're you a smoker?

[@knightfall7704]

I am 13, I play football and want to run. But I get attacks running for just 2 seconds, how do I deal with this while running?

[@billsmith3250]

Good video. The best I've seen so far. You can save money by using a simple plastic hose valve that costs a couple dollars. I've been using one and it works perfectly. Also, this exercise also helps lower blood pressure. There's lots of research. It lowers systolic more than diastolic. A lot of treatments don't do that. So this can be really helpful for the elderly who can also use the increased stamina and endurance.

[@DVProductions]

Expand a Lung is my best tool. I have been using it for over a year and LOVE it. The last breathing test my volume increased 9%. My right diaphragm is paralyzed due to nerve damage.

[@danishhameed8799]

Is this paralysis a result of the expand a lung?

[@sevenglue7020]

@@danishhameed8799 I think he died

[@danishhameed8799]

Bruh

[@vladimiroboukhov8395]

I’ve come full circle. This thing is the real deal

[@whoknows8223]

I use Bas Ruttens O2 trainer for now like 4 months. Went from 5mm cap to 2 mm. It trains your respiratory muscles. It works and I feel it

[@michellebleakley2766]

Incredible

[@harshpreetsingh687]

thank a lot for saying product name

[@whoknows8223]

@@harshpreetsingh687 There are other products from other companies too, but the principle is always the same. It makes the breathing IN harder. So your respiratory muscles have to work harder while you do the workout. It fixes wrong chest breathing. You start to breath with your diaphragm again. Singers and Instrument players train this as well. I feel the difference in more breath. I do not feel out of breath when walking stairs. Bas Rutten has a youtube channel aswell showing and explaining everything. This thing is legit costs like 40 bucks but lasts a life long (its out of rubber so you can't "break it"). Seriously this thing is the sh!t. I use it 5 mins everytime before I go take my shower. I use it in the shower so in case some saliva comes out during the process I simply wash it away in the shower afterwards. Always do your own research guys on health. All the best

[@potatomajesty5255]

The advice for this device seems reasonably but it would be more efficient to just restrict your own air intake, but another tactic for this could be to try and do an intense workout so that your body gets used to the half the body intake so you can do the workout efficiently and then if you take it out and your body can breath properly you should be really good at it.

[@mtyson0001]

Seen a lot of questions asking where to get this device. If I am not mistaken this is the Expand A Lung device. I bought 1 on Amazon.

[@ZHealthPerformance]

That is correct. Thank you

[@coronavirus4691]

Thank you very much My stamina has been so low and it makes it difficult for me to workout. I can do 20/25 pushups easy but thanks to my stamina I get tired by the time I complete just 10 or 15. It makes it hard for me to build muscles Hopefully this works

[@seannwoko]

update;did it work

[@unclegardener]

update;did it work

[@theromanempire1044]

update;did it work

[@enzodazarola]

update;did it work

[@glasses2831]

But did it work

[@unknownuser1631]

You are actually a genius, hopefully this helps with wrestling

[@Jon-tq7pv]

Did it help you?

[@Fyrestream]

@@Jon-tq7pv I think he lost the match and gave up, bro?

[@lalitmagar2725]

@@Fyrestream lool

[@natedonthate4291]

Im a wrestler, how'd it go

[@piob9801]

Been using this for a year and a half, my lungs have 6 packs now. 👍. But seriously, when using this device i find breathing in more difficult than breathing out.

[@dennisbarrett6148]

I remember a few years back, people being ridiculed for "training masks" with air valves. Also saw a training montage of Wanderlei Silva running on a treadmill mill wearing a snorkel.

[@AdamBarkerThe]

I used to watch those and remember that clip of silva. This seems like a much better option, can even use it at home when working out.

[@michellebleakley2766]

Dude my diaphragm is gonna be so jacked.

[@ag871]

Pauloooo

[@bopa1053]

Great video... Thanks for taking time.

[@Bladewarrior-323]

Awesome video! Thank you for the information

[@joshtran932]

remember y'all, progressive overload is important for muscle growth. Last set, go to failure;)

[@ZHealthPerformance]

Thanks. Most people don't think of the respiratory muscles as something to train!

[@loriebloom1868]

Helps with singing

[@lifeisreal5878]

Dear sir, a few questions. Can I use this device while walking or doing cardio ? What sort of resistance setting if yes. 2. What are the benefits of fast vs slow breaths ? Thanks you.

[@ACSteph-i4o]

Don't ya love how he answered you

[@lolasohercules]

@@ACSteph-i4o 😂

[@eduardoestrada8224]

Traditionally no, you’d be better off wearing a elevation mask which is specifically built for the purpose of using during activity. You wouldn’t wanna wear a lung trainer while exercising because it serves a different purpose from the mask. It doesn’t cover your nose and it adds resistance your breathing rather than making it feel like you’re short of breath, which is what elevation does.

[@BubblesPothowari]

Wonderful insights......... Thank you

[@StephenFasseroMusic]

Can vouch for this device. Use it inside a sauna if you really want a butt kicking boost to your stamina.

[@phil2bfree]

Would using the device more than 7 minutes a day bring better or faster results? I have asthma & would appreciate your feedback. Thanks for your excellent video.

[@astra3430]

i was wondering the same thing. Im assuming once you find 7 minutes easy you increase intensity, then once you’ve maxed that out you would go for longer. But overtraining can also have negative results.

[@darkshadow31230]

Serious question, before using it for the first time do you have to disinfect it with hot water? I don't know if the material supports it, it's rubber or plastic so I don't know.

[@apacur]

Do you remove the device from your mouth between the inhale/ exhale breath (like the instructions say on the package)? Or do you just continuously keep it in your mouth for the entire set of 15 -30 breaths?

[@nicolasrichard9642]

You swallow the machine bro Jk

[@trainerpool8919]

@@nicolasrichard9642 I swallowed the machine as per your instructions... now I’m dead . What does jk mean

[@nicolasrichard9642]

@@trainerpool8919 ok now you should be 10 times stronger

[@kidoo1567]

Lol.. Both

[@dragonboy7395]

I had very different instructions on the back of my Expand-a-Lung packaging. It said slowly breathe in. Hold for a few seconds and then slowly let it out. Perform this 10 times 2-4 times a day. WHICH instructions are right? The package's or this video? Also, going the slow way, after only 1 session and 10 slow breaths, I had immediate results and tore through my workout the next day like I hadn't done in years.

[@ZHealthPerformance]

+Dragon Boy Thanks for the question. Sorry to say there isn't just ONE right way. We are not affiliated with expand-a-lung and as the creators of the device it would make sense to follow their instructions. We use the tool in multiple ways with our clients and the professionals who attend our courses. This video is just one example. If you are getting results with what you have tried, stay the course.

[@dragonboy7395]

+ZHealthPerformance Thank you for your fast response! Can you comment on how going slow for 10 breaths vs. fast for 30 breaths could have different benefits?

[@ZHealthPerformance]

Dragon Boy Sure. It would be similar to the difference between running sprints and running a marathon. When you are exercising do you find that you mostly do long slow breathes or that you do short sharp inhales and exhales? Our goal is to train for the specific result you are after.

[@dragonboy7395]

+ZHealthPerformance Are you saying that 10 slow breaths prepare one for sprints and the 30 fast breaths train for marathons? I think that would be the opposite. I find that I prefer the long, slow breaths. They seem to give me better results for my oxygen intake during my training and are easier for me to do. I am after endurance, so I think slow breaths work best for my specific goals. But I am not sure I understood what you were saying.

[@ZHealthPerformance]

+Dragon Boy I'm saying that different training modes have different benefits and results. So, if you are getting benefit from long, slow breaths, stick to it.

[@728kviews3]

You don’t have to buy any devices just do this instead : when you do any intense work out or movement try to hold your breathing as much as possible but not too too long then let go and breath

[@joesr31]

Thats horrible advice, you are suppose to breathe while you exercise, thats what you will hear from most health experts. Not breathing will decrease the effectiveness of certain exercises (eg. If you hold your breath during planks, you won’t fully engage your core etc) and if you are doing intense weight lifting, holding your breath is a sure way to get hernias.

[@Me-iq6yh]

Finally, I've attained the power to last longer than 20 seconds while playing this game

[@johntibucheski7070]

My question is. Do u have to run daily or like 3 times a week to increase it? Btw I’m focused on sprinting and soccer

[@public_butter4741]

John Tybuszewski I’m trying to build stamina for football

[@badideas2321]

Me too

[@jasonhearn5818]

the more u use the better

[@vincentcrowley5196]

I have one of the devices you showed, mines called Ultrabreathe, I should use it more often as I'm into running longer distances

[@richardsheeran4592]

I have one, use it daily and love it but have you tried it during a weight lifting session??

[@xm4xc]

Why not use skinny coffee straws...small diameter resistance in and out...start w 3 or 4 the work to 1

[@ronsouther]

M S the mouthpiece in the BreatheEasy Lung Exerciser allows you to really exert yourself to the max effort without any compromise like pursing lips or using a straw. I got my original one from almost 6 years ago and can’t kill it. Super durable and works great. It’s on Amazon for about $20 right now.

[@iambob9042]

He wants you to pay for the product

[@m.b.593]

I Am Bob Go use the straw then.

[@Shaktobengalee]

I got this for only $20 .. awesome device. This device either helps you to breathe out from nose an breathe in those mouth. Be careful of the little screw though

[@DM-wj4gg]

EXCELLENT!👍👍

[@kanyewest7259]

Yes.

[@ig3332]

If you compare it to the bar in the gym, so won't it stop being effective when your respiratory muscles are already "in shape" (lets say the valve is already on the most difficult level)?

[@thepsychologist8159]

Yes, that's actually a very good point. In my earlier years of running (I train for half-marathona) I'd wonder why my times would increase dramatically after I reached a certain point of training. I realised that in the earlier stages, parts of my body would fatigue which would then cause me to slow down. However, after I reached the mid-point when all the muscles (including the lungs) started to come together and perform in unison, I was then capable of running longer and faster. Interesting as well I found that when I was in elite condition, when I went swimming I could hold my breath under water for a long time (which I wasn't capable of when not fit). So getting back to what you said, this is a good question. If you're in supreme shape, will the Expand-a-Lung then become redundant?

[@sam111880]

Plus just plow up alot of balloons works one way the concentric as opposed to the eccentric taking in would be counter productive

[@AlexTheToad]

The expand a lung device thing made me think, if I put a cloth over my mouth will it do the same thing? I think I’m gonna try putting a bowl on my mouth instead. 😂

[@Omniblade_Gaming]

Sounds like you’re describing an altitude mask

[@jennyknockoutfitness6314]

Thank you sir! 👏🏾🥳🏋🏾‍♀️💪🏾🙌🏾

[@ZHealthPerformance]

You are very welcome! Thank you for taking the time to comment!

[@Dota-us4xh]

Is this useful

[@Clawla]

Would it help if I use this while doing runs, jogs, and other cardio excercises?

[@nicksimon2126]

what is this called and where can i get it

[@GT705]

What metrics can you provide that actually support significant improvement gains?

[@thepsychologist8159]

"What metrics can you provide that actually support significant improvement gains?" - I'm guessing after a year of your post he's still trying to locate those 'metrics'. I know how I improve my endurance and stamina. I train harder. Not only with easy-pace long runs but especially with multiple hill strides sessions to elevate the heart rate.

[@mrbb33]

Nice explanation Thanks

[@castr0508]

Knowledge 💪✍

[@Horsechemist]

Where can I get one and is there somewhere I can find reviews from those who have used it and improved?

[@ZHealthPerformance]

You can check out a couple of different companies - Expand-A-Lung and The Breather. Both are good products and quite inexpensive. There's a lot of research on this topic so if you are interested in studies you can use Google Scholar to look at inspiratory muscle strength training. Thanks!

[@adibz959]

Awesome, quick question. How do you prevent anaerobic metabolism during exercise?

[@laurerobichon8227]

Hello Dr Cobb, I have another question. With this device it takes me about 4 to 6 seconds to fill up my lungs completely and 7 to 9 to empty them. Does that mean that I am putting too much resistance? Thank you for your time!

[@ZHealthPerformance]

Laure Robichon are you able to complete all 30 breathes?

[@laurerobichon8227]

+ZHealthPerformance I was not actually. It stressed me. It made me feel too uncomfortable. I decreased it a little. It feels better now and I could probably do 30 breaths. I am not as consistent as I would like to be with it. I do about 18 of them before my training at home. I will get up to more though.

[@johnnycorvo]

@@laurerobichon8227 Then you have to reduce the resistance. You are using the device with too much resistance.

[@bizzaromicky71]

​@@ZHealthPerformancewherecan I get this?

[@deiecide]

Not sure if this video is too old now and if my question will go through, but I was wondering if I use the device correctly. I have it set at around 3 and while I can do 30 breaths rather easily I cannot inhale all the way, i.e. if I breathe in all the way with the device and pull it out I can still breathe in a bit more, but cannot do it with the device. So the question is should I reduce the resistance so that I am able to breathe in all the way, or should I set it so it’s hard to make a breath in general and ignore not being able to make a full breath? Thanks in advance.

[@nikkinikac6453]

Informative 🧡💛💘💔💜💚❤💝💙💖

[@captroost1845]

What is considered a breath? 1 inhale and 1 exhale is equal to 1 breath or 2?

[@archie_football74]

Coughed up some green mucus after 30 breaths

[@MediaHouseCS]

@ZHealthPerformance Would this be the same, or similar to, what Dr. Mercola and others refer to as Sprint 8 or sprint training? If not, how can I use this device for that purpose. I'm getting older and I don't want the wear and tear of daily exercise on my joints.

[@michaelmercury1256]

Surely, nasal breathing as part of your workout will achieve what you are saying, without the need for your mouth resistor.

[@jacksonthomas3775]

Great video , I've ordered this and hope it helps when I climb our local Grouse mountain Grind. Can't seem to break the 50min barrier. Once again nice video and I'll be subscribing.

[@ZHealthPerformance]

+Jack Crockett Thanks for commenting and keep us posted.

[@naveenkumar3461]

What is the device name

[@DeeTeaDee]

@@naveenkumar3461 dildo

[@JoeDoe1]

Thank you.

[@ZHealthPerformance]

You're welcome!

[@sniperFL672]

this is going to help in hamon training fosho

[@Giovan267]

Where to buy that little instrument?

[@kiwicory100]

Wow this video posted 7 yrs ago, and still used on their website wonder if there is new updated info as to technique

[@ZHealthPerformance]

Yes this is an old video but there is a lot of research on it over the last 7 years.

[@kiwicory100]

@@ZHealthPerformance do you have any references to check out?

[@nicksimon2126]

what is this called and where can i get one

[@firelegend4763]

Expandalung

[@user-wj3jg9sz2u]

I first hear about it the martial arts magazine BLACKBELT MAGAZINE

[@nintexoo]

Great video. I just had one question. a lot of these resistance trainers for breath emphasis use of the mouth in exhaling and inhaling. (as opposed through the nose) does the weight/resistance exercise of the Diaphragm take priority over mouth breathing?

[@ZHealthPerformance]

Yes, the value of exercises the muscles takes priority while using the device. For the rest of the day you will want to be nose breathing.

[@devildickdeep]

When you’re working out you’re not suppose to be breathing your mouth, it’s suppose to be inhaling through nose and exhaling out your nose, preferably. If not then inhaling through nose and exhaling out the mouth. This device is flawed

[@JohnDeanMusic]

Many people say otherwise as far as results

[@ig3332]

You're absolutely right. But the bottom line is that it doesnt reallt matter in this case, as what matters is the bottom line - you manage to strenghten your respiratory muscles

[@markw4820]

If you’re working out hard enough, at some point you cannot move enough air to meet demand. It’s called minute ventilation and that is driven solely by effort or lack thereof. One thing I would caution with this device and that relates to strong inspiratory effort and the cardiopulmonary system. When you breathe in deeply, the amount of blood returning to the right heart increases significantly and can cause fluid overload. If you develop a persistent, wet cough after using this, stop. Mark, RRT

[@Rover08]

4:02 Instructions

[@beingCuriousAlways]

I'm watching this video after 7 year. wow

[@ZHealthPerformance]

Hope you found it helpful!

[@ameeerivera9361]

@@ZHealthPerformance I found this video useful too, I want to know if I do the breathing of inhaling and exhaling 30 times consecutively or do I take breaks ? Thank you

[@xXBossManStatusXx]

Demon slayer training

[@surajrai4347]

Thanks! Please tell me what this device is called and where i can get it. Thanks!!!

[@Competitive_Antagonist]

Is this using a spring or just closing of the airflow in the device? A spring feels more natural to me.

[@electrajones5462]

Also known an ujjayi breathing.

[@onetwomany9634]

Electra Jones Art of Living?

[@vikasgupta1828]

Thanks

[@ZHealthPerformance]

You're welcome!

[@moreno522]

So for the people that have tried this, does it actually work? Did your stamina increase from this?

[@trehoopinfr]

Yes, helped me control my breaths

[@coolstag25]

Anulom Vilom pranayama in yoga 🧘‍♂️

[@glennlynch3793]

This may sound dumb but should I be doing anything(walking, running) while I do these exercises?

[@user-ig4dv5ye7h]

can i use this while running on the treadmill ?

[@Radar120155]

Good for post surgical Quadruple bypass?

[@MrBayern10]

heynice video, what is this for a device and where i can buy it.

[@ZHealthPerformance]

MrBayern10 It's called Expand-A-Lung and is available from their website (Expand-A-Lung.com) or Amazon.

[@ShilohChildren]

Iis this just a PEP device? My daughter has CF can i use one of her PEP devices aerobika?

[@willhaynie9684]

I am confused, another video saying inhale with resistance and exhale through the nose? Now you say inhale and exhale both through resistance??? So which one is the correct way????!!!!

[@frmiracle5222]

Would this device be good to use while I’m running?

[@chrisrascon969]

Took me a little longer to fill my lungs, and exhale, I got 30 done, but I’m now really tired

[@rakeshjha4478]

ayurvedic products are best for health

[@helmiwijaya7]

the device is expensive for me

[@righteousshadowsdojopt.3979]

Get a job you bum. Definitely not "expensive".

[@bodigod8304]

Couldn’t are use one of those training masks that have different levels to get the same result

[@adejr8319]

Hi , this is a great video .but for those of us who don't have the device how can we go do it

[@DaveThundercloud]

Does this item help with high blood pressure?

[@ZHealthPerformance]

Yes quite possibly. There is a growing body of evidence that respiratory muscle training can help with high blood pressure. It's something we often recommend to clients. Definitely worth speaking to your healthcare provider about. Thank you!

[@AustinJonesRKC]

What have you found on its effect on oxygenation (fuel) to the rest of the body and brain? Thanks, Austin Jones

[@ZHealthPerformance]

Austin Jones Hi Austin: Cool question. Acutely, you may see a drop in oxygenation because you’re making it harder to breathe! However, very quickly after using the device you can see a significant improvement in measured oxygen saturation based on our experience. Ultimately, you want to think of this device as a great tool to increase respiratory strength and resiliency over time. You will generally see very positive effects over 6-12 weeks of training as adaptation occurs.

[@camilospataro664]

I would describe this another way. First, you have to understand that regardless of the oxygen saturation in the blood, you need CO2 in order to use that oxygen. In other words CO2 is what makes O2 available to you. When you are using this amazing thing, you're exhalation is longer and harder, so you dont expel as much CO2. What happens with time is that the sensors in your brain that are used to a certain level of CO2 starts to calibrate to have a higher tolerance for CO2. So in your daily life, your breath rate slows down, you expel less CO2, so you have more oxygen available in general, so you have more energy, more mental clarity, you are more awake, and of course you have more stamina.

[@andrewking8741]

@@camilospataro664 how long does it take to adjust? will there be an initial period during which your performance actually goes down?

[@camilospataro664]

@@andrewking8741 Yes, it takes some time for the sensors in your brain (and other mechanisms) to adjust to the new levels of CO2, in my experience 2 or 3 weeks. In fact if you go too strong too fast, you might get headaches or feel nauseous, similar to altitude sickness.

[@hisoka561]

Couldn’t you like keep this one while you run/workout and it could give the same effect a little faster

[@gacha_.loreal6970]

I have track tryouts in 2 weeks so im trying the best i can to get more stamina and strength in my legs does anyone have any tips?

[@jordynbee3492]

I've always been told to breathe through my nose during exercise. This seems to encourage breathing through the mouth. Am I supposed to exercise hard enough to where my nose breaths are no longer enough to sustain me?

[@ZHealthPerformance]

We generally teach that nasal breathing for up to moderately intense effort is the way to go, so happy to hear that's what you practice. At the highest intensity of effort mouth breathing becomes necessary for most people but you can train over time to exercise at a quite high intensity with nasal breathing only so that is a great goal. This exercise is not intended to teach mouth breathing as a primary tool - it's simply a by-product of the devices that are currently available to do strength training for respiratory muscles. A few minutes/day of using an IMT device like this will not cause issues if you are already spending most of the day using nasal breathing. Thanks for the question.

[@gibonzproject9710]

it is a exercise and doesn't mean you should breath from your mouth all the time

[@tweekedmobb1789]

can you use one of those high elevation imitating restrictive breathing masks instead of the expand a lung if you want to breathe through your nose instead of mouth?

[@ronsouther]

Tweeked Mobb the mouthpiece style of lung exerciser is better for doing sets of high exertion or, in the easiest settings, works great for deep inhalation training. I do that for minutes while driving. A training mask is better suited for runners but I don’t like it for lung exercises because of the hassle, the hot breath, the smell and that I can’t use it except when at the gym or running. My favorite mouthpiece style is the BreatheEasy Lung Expander and is about $20 on Amazon.

[@greymatter909]

This device is really good I just can’t get used to all the salvia lol I feel like a salivating dog 😅

[@ZHealthPerformance]

LOL. Common problem with pretty much all of these devices. Sorry!

[@yddub111]

there are martial arts related breathing techniques that do this.

[@ig3332]

I wonder if there's a certain food to increase the effect (like protein after the gym)

[@Ghost-iv5ur]

I would assume protein would work because the lungs are just a muscle

[@sam111880]

Interesting i don't know if i buy it actually working significantly for many but i guess its worth a shot if you have a chance at trying it out. I would say high altitude training or long distance cardio or swiming then going to train for endurance. Also one could uses yoga deep breathing technquies so not sure if this stacks up to anything around those.

[@ameeerivera9361]

How do we take breaks between inhaling and exhaling ? Or continuously 30 times

[@vitalino1981]

How about inflating balloons ? Will it have same effect?

[@Northwindbreeze]

everything we do has an effect but what one gets out of those effects may or may not contribute to what one has a personal goal.

[@yising4u2qt]

Where do I get this device? What is it called?

[@athleticism7186]

Name of product and from where i can buy

[@victortorres1585]

Durance breathing trainer @ walmart

[@HMPRODIGY]

In the past my gut always used to hurt when i did heavy running

[@chrisrascon969]

Would using this the same day as a meet affect my stamina in the meet?

[@puromale5317]

I could use it while I sleep ! :0 Squeeze my nose with something to breath only thru mouth

[@Adi-mw9bz]

noo only 30 breathes as hard as possible and thats it

[@Hunterwolf808]

Is this safe for someone with mild asthma?

[@ZHealthPerformance]

Generally yes and these types of exercises are often recommended as a part of a breathing rehabilitation program for asthmatics. This should be discussed with your doctor before starting however. Some people with asthma can trigger spasms from forceful breathing so it is important to go slowly and build up intensity over 4-6 weeks.

[@thegameboy2771]

Cant you use a straw instead of these devices

[@esequielvalverde]

Zhealthperformance please help and be specific on how many breaths exercises I need to do.

[@Fyrestream]

30 in / 30 out = 60 total