Breathing guide (B-TUBE)

Start with the demonstration video — Mr. Yada showing a participant how to inhale through the B-TUBE. Use Subtitles below the video to switch language.

• 1
  Inhale through the tube: hold it in your mouth and breathe in deeply, keeping the ribs and abdomen from moving — but without stiffening them.
• 2
  Inhale strongly — really strongly: an inhale of about 9–13 seconds is a rough guide. Pull the air in as hard as you can so it reaches the bottom of your abdomen. Inhaling is the goal; you may exhale freely through the nose or the mouth.
• 3
  About 5 repetitions as a guide: one inhale + one exhale = one repetition. Both the length and the number are only guides. Adjust them freely by how your body feels. The guide does not change with the B-TUBE size (S / M / L). The size to use each day is shown on the AI coaching Home under “Today’s breathing”.
• 4
  What matters most is feeling your own body and adjusting for yourself: this principle is shared by every 5B exercise, the B-TUBE included. The time may be shorter or longer than the guide, and you may stop after one repetition or do more than the guide. If an exercise is very difficult for you, you may decide for yourself not to do it at all — or, conversely, to do more repetitions precisely because it is difficult. Stop immediately if you feel pain, dizziness or unwell, even part-way through the guide.