Module 7 · Advanced training
- from week 6
- in addition to the basic training
The breathing exercise combines FaceFormer training with calm, deep breathing through the nose into the belly. Breathing in, a pause with a swallow, breathing out and a breathing pause that becomes longer over time.
It is suitable for anyone who would like to improve their breathing, for example when switching from mouth to nasal breathing, with snoring and with voice disorders.
What the breathing exercise looks like
Before you start
- Insert the FaceFormerThe membrane sits behind the lips and in front of the teeth, and the lip wedge points horizontally outwards.
- Tip of the tongue in its placeOn the small ridge on the palate, a few millimetres behind the upper incisors. It does not touch the teeth.
- Straighten your headNeck lengthened, gaze straight ahead. The lower jaw stays in its usual position.
- Breathe through the noseThroughout the whole exercise; the mouth stays closed around the lip wedge.
In detail with animations: Basics and starting position
Step by step
Hand on the belly
Insert the FaceFormer in the starting position and place one hand on your belly below the breastbone.
Settle in
Breathe slowly in and out through your nose a few times. Feel your belly rise and fall.
Press and breathe in
Press the lip wedge together firmly and breathe in with one long breath for 6 seconds.
Pause with a swallow
Hold your breath for 5 seconds. While doing so, bite down briefly once and swallow once.
The tip of the tongue stays in its place.
Relax and breathe out
Let your lips rest loosely on the lip wedge and breathe out for 6 seconds.
Breathing pause
Wait before breathing in again. Start with 5 seconds and extend the pause in small steps up to 40 seconds.
Only for as long as it feels comfortable. Then the next repetition begins.
Your training plan
3× a day
small steps
The breathing exercise is added on top of the basic training. If you train with a practice, it can adapt the plan to you.
Points to note
- Breathe exclusively through your nose.
- Tip of the tongue and head balance as in the basic exercise.
- Carry out the swallow during the pause precisely, with the correct sequence and appropriate force.
- When breathing out, your lips rest loosely on the lip wedge.
If it is still difficult
I find the breathing pause difficult
Shorten it and build up more slowly. It is not about records, but about calm, relaxed breathing.
I feel slightly dizzy
Breathe more slowly and make the pauses shorter. If the feeling persists, stop the exercise and talk to your practice.
My nose is blocked
Check before training whether your nose is clear. If it is permanently blocked, have this checked by a doctor first.
Knowledge on this topic
Detailed articles on complaints in which this exercise plays a role.
Questions about the training?
Continue training
- Fundamentals
- 1 Basic exercise
- 2 Pull exercise
- 3 At night
- 4 Pull upwards
- 5 Pull downwards
- 6 Varying directions
- 7 Breathing exercise
- 8 Head balance rotation
- 9 Head balance with breathing
- 10 Pelvic floor
- 11 AirFlip
It guides you through the basic exercises, counts along, reminds you of your sessions and records your progress. Free of charge.
App StoreGoogle PlayFaceFormer training aims to readjust the basic functions of breathing, swallowing and head balance physiologically, with mouth closure and the tongue reference position, thereby creating the conditions for complaints to improve. It does not replace a medical assessment. You can also train on your own with the app and these pages. If you are not making progress, if complaints need to be investigated or if you would like support, you will find practices in the practitioner directory. If you feel pain, stop the training.
