Breathing guide (B-TUBE)

Start with the demonstration video — Mr. Yada showing a participant how to inhale through the B-TUBE. What matters most is to inhale deeply with no tension anywhere in your body, then to relax and slowly exhale fully — and to calmly repeat this. Use Subtitles below the video to switch language.

• 1
  Inhale through the tube: hold it in your mouth, make sure there is no tension anywhere in your body, then 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. Without tensing your shoulders, neck or chest, pull the air in as hard as you can so it reaches the bottom of your abdomen. You may exhale through the nose or the mouth. Relax and slowly exhale fully.
• 3
  About 5 repetitions as a guide: one deep inhale + one slow, full exhale = one repetition. Calmly repeat this. 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
  In how you pace yourself, 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.