How do I use the Relaxator and how long shall I use it?

Question: How do I use the Relaxator and how long shall I use it?

Answer: Apart from making you breathing more rhythmic, slow and relaxed, using the Relaxator also stimulates your diaphragm so that the air ends up in the midriff, or in other words – in the lower part of your lungs.

1. 1 Set the resistance of your choice
   Set the resistance of your choice by turning the Relaxator mouthpiece to adjust the vent. There are five levels of resistance: the smaller the opening, the greater the resistance. Five is the heaviest resistance and one is the lightest. Please note that there is no competition in having the smallest hole open. The aim is for you to achieve a low, relaxed and rhythmical breathing, while the breathing volume is reduced, so it is recommended that you increase the resistance slowly and gradually to make sure your breathing stays relaxed.
2. 2 Bring the Relaxator to your mouth
   Bring the Relaxator to your mouth. Let it rest gently between the lips for greatest relaxation. If possible, refrain from biting it with your teeth as this will cause your jaw to tense up, increasing the amount of saliva produced.
3. 3 Exhale through the Relaxator
   Exhale slowly and calmly through the mouth/Relaxator. At exhalation, your abdomen and the lower part of your chest should slowly contract while the upper part of your chest and shoulders remain more or less still. On exhalation think «air up, midriff contract». Note! The main focus when using the Relaxator is on the exhale, as the inhale will automatically be as it is supposed to (low, midriff) when the exhalation is extended.
4. 4 Inhale through your nose
   Inhale calmly through your nose — just let the air in. At inhalation, the air passes into your abdominal area causing your abdomen to expand, while the upper part of your chest and shoulders remain more or less still. The lower part of your rib cage will expand a little in all directions. On inhalation think «air down, midriff expand to the sides».
5. 5 Use the Relaxator for fifteen minutes 1-2 times per day
   Using the Relaxator for fifteen minutes once or twice a day gives good results. There is no limit to how long time it may be used at any time. Some people opt to use it for 1–2 hours a day. An optimal respiration of 6–12 breaths per minute with 0.5 liters of air per breath is achieved when the resistance is set to 3–4.
6. 6 Endeavor to maintain relaxed, non-strained breathing when you use the Relaxator
   Endeavor to maintain relaxed, non-strained breathing when you use the Relaxator. There is no need to push yourself too hard in order to achieve results. Note how you breathe after having used the Relaxator. If your breathing is relaxed, rhythmic, low, slow and small, the Relaxator is set to a suitable resistance.

The above are general guidelines. It varies per individual how long you shall use the Relaxator and at what resistance level. Listen to your body, your thoughts, and your emotions and let them guide you. The key is relaxation. It is probably better to increase the time that you use the Relaxator over focusing on increasing the resistance.