,,the ,,new ,,science ,,of ,,controlled ,,breathing ,the ,secret of ,strength1 ,energy and ,beauty--,through ,breath ,control ,by ,,edward ,,lankow ,leading basso with the ,boston1 ,metropolitan and ,chicago ,opera ,companies4 ,world-renowned singer and teacher of the new science of controlled breathing ,,lesson ,,ii ,controlled ,breathing as a ,means of ,exercise ,,corrective ,,eating ,,society1 ,inc4 #dg ,west ,sixteenth ,street ,,new ,,york ,,city ,copyright1 #aibb1 ,corrective ,eating ,society1 ,inc4 ,,lesson ,,ii ,controlled ,breathing as a ,means of ,exercise ,many theories concerning the art of breathing have been exploited in recent years4 ,numerous books dealing with the subject have been offered to the public4 ,the net results1 however1 have been unsatisfactory4 ,the appeal of this propaganda has met with comparatively little response4 ,the truth as to the importance of right method in breathing may have been presented1 but it has remained valueless1 since it has not been accepted and acted upon by those to whom it was addressed4 ,perhaps in great measure the fault lies in the fact that the various advocates of breath-systems have been too vague in their teachings1 have expounded the theory rather than the practice4 ,it is for this reason that ,i have been at pains to describe all necessary exercises in such detail as to make the practice of them simple and easy for every reader1 ,i have arranged them in such order as to make sure a rapid progress toward perfect breath-control1 with its consequent increase in health1 beauty1 efficiency and happiness4 ,it seems1 indeed1 difficult to impress on anybody not familiar with the wonderful advantages of correct breathing1 a full recognition of the vital bearing breath-control has on the well-being of the individual4 ,air is too ridiculously cheap to be much respected by most persons4 ,and1 too1 breathing is ordinarily automatic1 requiring no thought4 ,naturally enough1 then1 most persons give it no attention1 since they have no realization of its importance4 ,nature has provided that all great things should be essentially simple4 ,it is thus with the process of breathing1 which is the chief vital functioning of the body4 ,an ancient philosopher has said3 8,the more we desire to have that which is superfluous1 the more we meet with difficulties2 the more necessary the thing is for living beings1 the more easily it is found and the cheaper it is3 air1 water and food are indispensable to man4 ,air is most necessary1 for if man is without air a few moments he dies1 whilst he can be without water a day or longer4 ,air is undoubtedly found more easily and is cheaper than water4 ,water is more necessary than food1 and is proportionately cheaper2 and so on1 as to the different kinds of food and luxuries40 ,note well the undeniable fact as asserted by the philosopher1 that air is of the first importance4 ,if air had to be paid for1 or if only a very limited amount were to be distributed to each consumer1 there would be an instant and universal recognition of its supreme value4 ,its restriction would compel every individual to appreciate the unique worth of the true ,elixir of ,life4 ,what ,mortality ,statistics ,teach ,us ,according to statistics of the ,united ,states census1 the annual death rate from all causes is one million4 ,of this number1 four hundred thousand died from diseases of the lungs4 ,the figures demonstrate that two persons1 at least out of every five1 come to their death prematurely--and from a preventable cause4 ,another aspect of the truth is gaining wider recognition day by day throughout the civilized world4 ,this has to do with the appreciation of fresh air as a fundamental of health4 ,there has been a remarkable awakening to this effect within a generation4 ,today1 the preferred treatment of consumptives demands that they shall live out of doors if possible2 the windows in the hospitals are seldom closed2 sleeping porches are built wherever space permits4 ,it is unfortunately true1 however1 that there has been little advancement in general knowledge as to the science1 the art1 and practice of correct breathing4 ,yet1 ,i have been surprised and gratified by the eager attention of those friends to whom ,i have made explanations and given exhibitions during the last few years4 ,without an exception1 these friends have manifested a keen desire to learn the secrets of breath-control and to win for themselves the benefits thus conferred4 ,in order to broaden my knowledge and to render it exact1 ,i have made serious studies and experiments through a term of years4 ,i am convinced that if1 instead of gymnasiums1 institutions were established for training in the development of breath-control1 the grim death-toll of one million for one year in our country would dwindle amazingly4 ,the ,gymnastics of ,breathing ,you must always remember that the correct carriage of the body during the period of the breathing exercises is a factor of great importance1 since the lungs function variously in accordance with different postures of the body4 ,after the fundamental principles of deep breathing are mastered1 the next step is to connect it with different exercises1 respectively1 of the arms1 the legs1 the trunk1 and the head4 ,at first it will be found somewhat difficult to combine attention to the various parts concerned1 but the ability to do this will be readily mastered by practice4 ,the point involved is that the muscles of the chest have a reflex action on other muscles4 ,for instance1 when the lungs are full of air all the cells are inflated to the utmost1 the chest is stretched1 the diaphragm is drawn down4 ,the various muscles of the chest1 of the back and of the abdomen are in a state of high tension4 ,this tension should last only during the time in which the breath is held4 ,moreover1 care must be taken that it shall not influence any other muscles besides those directly concerned4 ,when you exercise the arms rhythmically while the breath is being held1 such movement of the arms must not be permitted to influence the breath4 ,the result to be striven for is an intelligent control of the muscles1 so that the various groups shall be made to act independently4 ,every school of gymnastics seeks to attain the same end--with a difference3 ,in this system of breath-control1 the lungs are trained--the chief requisite for all health1 beauty and vigor4 ,and now that we have given this much of attention to the 8,why80 let us go forward to the 8,how80 of breath-control4 ,preparation for the ,exercises ,the clothing should be loose1 especially around the neck and chest4 ,it is advisable1 when convenient1 that the collar should be removed for the duration of the exercises4 ,the buttons of the coat and vest1 too1 should be unfastened4 7,after a short time it will be found that these buttons must be placed nearer the edges of the garments47 ,the girl or woman who wishes to get the best results from these exercises should be sure to have no clothing on that may bind her about the waist1 constrict her diaphragm1 or press upon her abdominal muscles4 ,it is almost superfluous to say that she should never attempt her exercises without1 at least1 first divesting herself of her corset--if she wears corsets4 ,it is better to wear merely the comfortable union suit that so many sensible girls and women now wear4 ,for this affords perfect freedom of movement and permits every muscle to be properly tensed and relaxed by the deep breathing exercises1 and the gymnastic movements that accompany them4 ,the first requirement throughout all the exercises is a preliminary releasing from the lungs of the old1 dead air1 which is a continual source of self-poisoning4 ,this accumulation must be driven out from the points of the lungs before the new breath is taken4 ,it is repeated also on the conclusion of all the exercises4 ,it must never be neglected4 ,the ,cleansing ,breath ,,explanation ,,in ,,detail ,this exercise prefaces and ends every exercise in breathing4 ,by prefacing an exercise1 it makes space in the lungs for a capacity volume of new breath2 by ending an exercise1 it serves the important function of relaxing the whole body4 ,it should be studied very carefully4 ,exhale 7blow out7 energetically1 saying 8ss0 between the teeth4 ,exaggerate the hissing sound of 8s04 ,this protects the throat4 ,while doing this1 bring shoulders and head forward as in ,photograph #a 7a74 ,this helps to press out that air which is never entirely removed from the lungs4 ,we call this the residual air4 ,after exhaling all you can1 begin the second part of this exercise by doing the opposite4 ,inhale slowly through the nose1 gradually bringing the out-stretched arms overhead1 performing a circle2 also bring head and shoulders back1 filling the lungs in all parts to great capacity4 ,see ,photograph #a 7b74 ,pause for one or two seconds1 and relax suddenly4 ,this is difficult to do correctly4 ,to relax suddenly means to relax with a crash--the breath escapes at once1 the arms fall1 the knees bend and all this must take place together4 ,with well-opened mouth you say 8,ha60 to help make the breath escape quickly4 ,this very important sudden relaxation may lack snap and precision at first1 but after a few days the mind will become trained to its action4 ,after this relaxation take two shorter breaths in the same way then pause before repeating4 ,the ,cleansing ,breath ,,in ,,condensed ,,form ,position3 ,erect1 with arms at side4 7a7 ,exhale 7blow out7 quickly1 saying 8ss40 ,see ,photograph #a 7a74 7b7 ,inhale through nose1 lifting arms to front4 7c7 ,hold breath as in position1 ,photograph #a 7b74 7d7 ,exhale suddenly 8,ha10 bringing arms down to sides4 7e7 ,two short cleansing breaths4 ,pause ten seconds before repeating4 ,ordinarily1 do this exercise six to eight times1 with pauses between4 ,the ,short ,controlled ,breath ,,explanation ,,in ,,detail ,exhale first as shown in ,photograph #a 7the cleansing breath74 ,this precedes every exercise4 ,after the cleansing breath1 inhale through the nose1 while placing the hands lightly on hips1 as in ,photograph #b4 ,hold the breath a few seconds and open the mouth4 ,do not permit any breath to escape4 ,the opening of the mouth proves to yourself that there is no contraction at the throat2 instead1 the diaphragm is holding the breath4 ,now1 exhale1 saying 8ss0 between the teeth1 with relaxed throat4 ,it is very important to observe that the chest is held high for the first half of expiration4 ,then let it quickly sink with the breath1 and take two or three quick cleansing breaths4 ,observe that the shoulders do not rise while inhaling--that you really inhale1 not that you stretch the chest muscles and lift the shoulders1 as ,i have seen even athletes do1 when asked to take a deep breath4 ,besides opening the mouth during the period of held breath1 it would be well to turn the neck several times to prove its freedom from tension4 ,the ,short ,controlled ,breath ,,in ,,condensed ,,form ,position3 ,erect1 with arms at sides4 7a7 ,exhale as in ,exercise ,one1 saying 8ss40 7b7 ,inhale through nose1 placing hands on hips as in ,photograph #b4 7c7 ,hold breath one to four seconds2 open mouth4 7d7 ,exhale 8ss0 first holding chest high1 then letting it sink slowly with breath4 7e7 ,two to three cleansing breaths4 ,pause before repeating4 ,to be done five or six times with pauses4 ,the ,climax ,breath ,,explanation ,,in ,,detail ,this exercise is the most difficult of all breathing gymnastics1 and should not be attempted by the sick4 ,it requires great endurance4 ,even an athlete should not attempt it1 until the others are well in hand4 ,the first part is exactly like the exercise marked 8,the ,short ,controlled ,breath40 ,but in the second part1 instead of expelling the air suddenly1 you proceed to exhale very slowly 7after holding the breath a few seconds74 ,care should be taken to see that the upper chest is held high as long as possible while exhaling4 ,with the last atom of breath leaving the lungs1 drop 7relax7 the shoulders and whole frame4 ,quickly take two or three more cleansing breaths to quiet the heart and lungs4 ,when one is ready for this strenuous exercise1 it becomes a great force for building breadth and depth to the chest1 and new inner vitality4 ,during the first few weeks one performance of this exercise is enough for the day4 ,after the second month1 two exercises per day1 fifth month1 three exercises per day1 etc41 very gradually increasing the number4 ,the ,climax ,breath ,,in ,,condensed ,,form 7a7 ,exhale 8ss40 7b7 ,inhale slowly4 8,hiss0 through smallest opening of lips and closed teeth4 ,place hands on diaphragm1 as in ,photograph #c4 7c7 ,hold breath several seconds4 7d7 ,exhale slowly 8ss0 through small opening of lips and teeth4 7e7 ,several cleaning breaths4 ,long pause4 ,this is never to be performed more than twice at one time1 during the first two months4 ,with girls or women who are inclined to stoutness1 it may sometimes be well to place the hands immediately under the busts--slightly supporting the breasts--instead of on the hips4 ,it will be found that the 8relaxing0 movements can thus be performed with more comfort--until such time as the muscles supporting the busts gain in strength and elasticity4 ,care should be taken at first not to take in too much breath1 nor to hold the breath too long4 ,this matter1 however1 is entirely individual4 ,naturally1 a greater amount of care must be exercised by a delicate child or by a consumptive than by a healthy youth4 ,and right here it should be emphasized that1 if you are a business man1 sitting for long hours every day at a desk1 you should1 in order to derive the maximum amount of good from these breathing exercises1 plan to stand up1 near the open window and spend a few minutes practicing some of these simple exercises4 ,you will often find that what you thought was the fatigue of overwork is nothing more or less than staying too long in a close atmosphere1 and making an insufficient use of your organs of respiration4 ,the feeling of freshness these exercises will impart1 the increased vigor and the enhanced clearness of mind that will come to you1 will prove a grateful source of surprise4 ,many men1 formerly in the habit of visiting for a cocktail1 take a few deep breaths in this scientific manner4 ,they claim that this ,fresh ,air ,cocktail is better than any coffee or liquor stimulant4 ,and it can be certain that nothing but good effects can ever follow it4 ,by this system of breathing you can build up a wonderful physique4 ,you can become strong and active1 and have a superabundance of health and vitality--and without spending more than a few minutes a day at your breathing exercises4 ,after a short time the habit for slow1 deep breathing is formed1 and as with all habits1 it requires no attention whatsoever4 ,hints for ,controlled ,breathing ,it should go almost without saying that to get the best effects from air you should breathe the purest air obtainable4 ,air which is full of dust particles1 for instance1 may be actually irritating to the delicate mucous membrane that lines the nose1 throat1 bronchial tubes and air cells of the lungs4 ,this dust contains particles of organic matter derived from the excrement of horses and dogs1 from dried atoms of offal and decaying vegetable matter1 or from dried mud impregnated with urine4 ,indeed1 it is very largely upon these particles that the micro-organisms--arch enemies of mankind as well as of animal kind--are carried on their errand of destruction4 ,these micro-organisms are most abundant in the air of inhabited rooms--and the more people in the room the greater the number of microbes present4 ,so don't be afraid of open windows--day or night4 ,remember ,florence ,nightingale's quaint observation1 8,windows are made to be opened40 ,always ,breathe ,through the ,nose ,it should be remembered1 also1 that so far as possible1 all inhalation of air should be through the nose4 ,this is for two very important reasons4 ,first1 the fine hairs lining the nasal passages act as a sieve through which the inspired air is strained4 ,further than this the lower turbinated bodies in the nose1 and the lower half of the middle turbinates are covered with tiny cells 7ciliated tissue7 protruding from the membrane covering of the turbinates4 ,these cells catch and hold any particles of dust or other matter that may have slipped through the hair screen of the nostrils4 ,thus dust1 germs and other harmful material are removed from the air currents1 and prevented from reaching the lung cells4 ,the next most important reason is that the chambers of the nose1 with their wonderfully rich blood supply1 act as temperature regulators4 ,if you breathe air at zero temperature through the nose it is actually warmed to body temperature before it passes into the bronchial tubes4 ,if you were to breathe desert air1 or the air of a blast furnace heated to #acj degrees--this superheated air would be cooled approximately to body temperature before it was passed into the lung cells4 ,if there is a tendency to breathe through the mouth1 this will be manifested most decidedly at night1 when you are asleep1 and the muscles are relaxed4 ,if you find that you are in the habit of sleeping with the mouth open--awakening in the morning with a dry1 harsh throat1 it might be well to adopt the device which ,dr4 ,william ,h4 ,fitzgerald introduced to the medical profession almost #bj years ago4 ,this consists merely in applying a small piece of surgeon's adhesive plaster over the closed lips1 keeping them closed during all the hours of the night4 ,the court-plaster can be applied lengthwise over the lips2 or it can be pasted across the lips1 holding them firmly in the closed position4 ,many find the latter method the most practical4 ,the more fresh air you can get in your home1 your office or school or workshop1 or wherever you may have to spend your day time--the better off you'll be4 ,,transcriber',s ,,notes3 ,italicized text is surrounded by underscores3 italics4 ,emboldened text is surrounded by equals signs3 bold4 ,obvious typographical errors have been corrected4 ,references are made in the text to photographs1 although no photographs appear in the original4