Vitalic breathing...

Contents

chapter page

The Vitalic Sniff. Health giving lung gymnastics. Quick action, more oxygen, less disease. Eliminates lung and muscle fatigue; promotes poise; smoothes the disposition.

How to regulate the sniffs. The value of a good walk. Shoes and sense. Run without losing your breath. Close your mouth and open your lungs. Vitalic Breathing is elastic.

Introduction

From earliest recorded time, intelligent humans have noted the vital and stimulatingproperties inherent in air.

The "pneuma" of the old Greeks was actually considered a bit of the same ethereal warp and woof of which the spiritual essence of the man was woven. Modern science recognizes in this shrewd guess of the inspired philosophers and medical men a startling resemblance to a wonderful truth.

For, if oxygen be not a part of the vital spirit that animates us, it is, nevertheless, the most important of all means for maintaining that spirit in statu quo — for a time.

Taken into the lungs with each breath, it purifies the system, and neutralizes the accumulation of carbon dioxide that depresses and devitalizes body and mind.

Carried to every minute cell in the body by the coloring matter of the blood, oxygen

^ Introduction — Continued

burns waste products — products that kill as surely as does curare — the deadly poison of the Orinoco Indians.

Indeed the putrefactive material with which the savage tips his darts and arrows is of a piece with the substances formed when organic cells break down in putrefaction.

So there exists a profound need for breathing deep of the sweet draught that cleanses blood, body and brain; that reinforces and makes courageous every microscopic soldier in the valiant army of organic defense. This fact is quite as definitely established as is the multiplication table, or a chemical equation.

So when, to all the great and fundamental truths of purification and rejuvenation by air, we add a unique and approved method of forcing into every cell of the lungs the vivifying gasses, there must be physiological gain.

The method of "lung-cell packing" devised by Mr. Gaines in this little book is physiological. It is solidly founded upon principles accurately and conclusively established.

Except in grave pathological heart conditions — fortunately very rare — Vitalic Breathing cannot possibly do any harm. In every other condition it must accomplish great good — not only in aerating the blood, and in oxi-

Introduction — Continued 17

dizing substances which may become active poisons, but also in activating all the functions of digestion and metabolism, and in promoting a richer and fuller expression of life in every individual who has the great good sense to adopt the method.

It has my hearty endorsement.

Edwin F. Bowers, M. D.

Author of "Teeth and Health" "Bathing for Health/' etc.

AUTHOR'S FOREWORD

Vitalic breathing offers to mankind a sound and certain way to health, a cure for fatigue, a preventive for disease and one of the most potent allies in the battle of life against premature old age.

The Creator intended each one of us to be well. Disease is evil. Within each human body are powerful elements to fight this evil. Correct breathing, proper diet and exercise are Nature's weapons against disease.

An adequate supply of oxygen, taken into the system through the lungs and pumped through our arteries by the heart, is vital to life. Hence, Vitalic Breathing. Oxygen in the blood consumes — or oxydizes — the poisons that harass mankind. Proper food stokes the human furnace, and sane exercise keeps the body fit. But oxygen is the vital spark.

If men and women will but realize that

20 Author's Foreword — Continued

freedom from disease and premature old age is within their reach, that all they need do is simply to reach out and secure the priceless prize, good health, the prize is theirs. Not only good health but in addition poise, the joy of living, happiness, normality, tranquil nerves, and life in harmony with Nature, all will result from the systematic, daily practice of Vitalic Breathing.

You Want Good Health?

It Is Yours for the Taking

Why quarrel with Mother Nature? Why must she visit you with all kinds of maladies before you use your reason and common sense to discover the cause? Simply because you are ignorant of the fundamental laws of health, particularly as applied to breathing.

Every day great numbers of cells in your body are being torn down. Daily, quantities of these worn-out, dead cells are cast into the blood to be eliminated. Constantly, new cells are being built to replace those destroyed, and this process ■ is continuous while you live. i

If you are living properly your cell-building is constructive. If you are not living in accordance with the laws of Nature your dead cells

Author's Foreword — Continued 21

are piling up in your system, and trouble looms ahead. How best can this poison in your blood be thrown off, so that the scarlet life stream will be as free as possible from this unhealthy condition?

There is one definite and certain way of burning up this noxious element, and eliminating these body toxins and wastage; and that way is by the daily, systematic practice of Vitalic Breathing. The plentiful supply of oxvsren introduced bv this breathing method burns up these poisons, and at the same time enriches and purifies the blood. Only oxygen can perform this blood-cleansing for you. The world is full of misfits, incurables, sickly, morbid men and women, who are unfit mainly because of a lack of understanding' of the proper method of breathing.

If it were possible for me personally to carry Nature's healing message to the millions who suffer all over America ; if my voice could reach the ears of all those who are tired of living because of inefficient and handicapped bodies — if this were possible, my oration would be brief:

''Breathe Nature's way and know the joy of health."

You men and women with lazy livers, get

22 Author's Foreivord — Continued

busy with Vitalic Breathing. Breathe, breathe, wake up those organs that are not toeing the mark, get new vim and energy into that sluggish liver, and it will be but a short time before you begin really to live again.

Those painful headaches and backaches, banish them quickly from your life by Vitalic Breathing. Breathe, pack, pack full your lungs, put new life and energy into each cell and every drop of blood in your body. Your whole being is crying for oxygen ; sniff deeply now and become really alive and well.

Why Be Miserable and Fearful

When Fresh Air Will Make You Well

Sufferers from blood pressure and hardening of the arteries, how long will you be miserable and fearful? Why will you not recognize the fact that a very considerable part of the under-oxydation process that is responsible for your trouble is due to a deficiency of oxygen! Sniff, sniff, sniff!

Do not hesitate to make as much noise as possible as you sniff; exercise your nose and every part of the respiratory passages.

Do not keep that dead air in your lungs. Forcibly expel each breath, when you have absorbed the oxygen in it.

Author's Foreword — Continued 23

'Vitalic Breathing means a new life for all those who suffer. Why delay putting into daily practice the most wonderful health help on earth. Nature's own breathing method?

Every Woman May Have

A Clear and Lovely Skin

Faces that are marred with pimples and blotches often will change to velvety softness and an unblemished skin when Vitalic Breathing is made a part of the daily life program. Women who value a lovely skin — and what woman does not? — should practice Vitalic Breathing for at least five minutes every night just before retiring. A gentle facial massage may be executed at the same time. Within thirty days a pleasurable transformation will have taken place, and you will continue to invoke the aid of Vitalic Breathing as a beauty factor ever afterward.

If you are nervous and discouraged Vitalic. Breathing will cheer and encourage you. You cannot remain in the negative atmosphere if you breathe Nature's way. Breathe down to the very bottom of your lungs ; exhale all those i / mistakes that tend to dishearten you; sniff in the magic, rejuvenating powers of the air that encompasses you.

24 Author's Foreword — Continued

As your blood becomes infused with the tang and magnetism of abounding oxygen, and the waste and poisonous element is consumed, your nerves will take on new and giant force ; you will become positive, fearless and dominant.

Don't grow old: let Vitalic Breathing help to keep you young and ambitious. The stiffening and contraction of old age will pass you by for many, many happy years if you put up the flag of Nature:

" Vitalic Breathing practiced here."

Chapter I What Is Vitalic Breathing?

The Vitalic Sniff — health giving lung gymnastics. Quick action, more oxygen, less disease. Eliminates lung and muscle fatigue ; promotes poise; smoothes the disposition.

Vitalic Breathing means inhaling in sniffs and forcibly exhaling. This sniffing increases 1 lung capacity, normalizes heart action, deepens the chest, improves the body posture, squares the shoulders, and energizes the entire body.

Vitalic Breathing is all that its name implies — vitalizing, energizing, stimulating, health-promoting.

Vitalic Breathing is curative and disease-preventing.

Vitalic Breathing is a potent enemy of nervousness and inefficiency.

Vitalic Breathing is the conqueror of lung fatigue and shortness of breath, and reduces muscle fatigue.

Vitalic Breathing will brighten your eye, make your body more elastic, and steady your nerves.

Vitalic Breathing will give pale cheeks the healthful, ruddy glow of the man who lives out-of-doors.

Vitalic Breathing is one of the surest means yet discovered for exercising the internal organs of the body and bringing about the perfect health that comes from normal functioning.

An Important Forward Step In the Care of Your Body

Vitalic Breathing is your waiting, everready, faithful slave anxious to serve you day or night, winter or summer.

Will you now take Vitalic Breathing into your life?

Will you breathe Nature's way for a little time each day, knowing that the compensation will be good health and joy of living?

Will you believe in Nature, will you live her way, and breathe as she would have you do?

Scientifically explained Vitalic Breathing is a sound method of exercising the lungs, developing the chest, and increasing the motility and function of the abdominal and pelvic organs.

It is an absolutely safe form of exercise; requires comparatively little time, and costs nothing to take (no apparatus being necessary). It undoubtedly represents a most important forward step in the development of lung gymnastics.

For years it has been a well known fact that systematic, rythmic exercise of any muscle in the body will develop that muscle. The act of breathing results from the movement of certain muscles in the chest, hence the above statement applies also to them, — i. e. — these muscles can be developed with proper training.

Vitalic breathing is produced by a sharp, quick action of the diaphragm, the intercostal, the pectoral, and other muscles of the chest while inspiring. The mouth is closed during both inspiration and expiration, the nose being vised for both the entrance and the exit of the air.

To begin the practice of Vitalic Breathing start inspiring or drawing in air by two or three short, sharp, quick sniffs through the nose, with mouth closed, and expiring or expelling the air with one full, rapid, deliberate breath, also through the nose and with mouth closed. The expelling time is equal to about two-thirds the time of the two or three inspiring sniffs.

Simple and Pleasant Way

Of Winning Perfect Health

The simplest and pleasantest form is to practice Vitalic Breathing while walking, using a sniff to each of two or three steps, and exhaling or expelling the air with the next two steps. In other words, in walking four or five steps sniff, or draw in air, during the first two or three steps, and expel the air during the last two steps. There is no hard and fast rule as to the number of sniffs. Each individual may adapt the system to his own liking.

In order to properly value the sniff method and its effects it is necessary to compare it with ordinary breathing.

Under ordinary circumstances the act of inspiration takes up less time than does the act of expiration; also there is a slight pause after expiration. With the sniff breathing method, on the other hand, the time is equally divided between inspiration and expiration, and no time is lost.

Again: in ordinary breathing the enlargement of the chest is largely a muscular act-;

Be an upstanding man. The secret of good posture is freedom and ease.

the diaphragm, the external and internal intercostal muscles being chiefly used. The expansive movements in the lower part of the chest are greater than those of the upper. Under the sniff breathing method, on the other hand, in inspiration the greatest movement occurs in the upper antero-posterior diameter of the chest, due to the fact that in addition to the previously mentioned muscles the pectorals and trapezius muscles also are used.

Ordinary Breathing Will Not Accomplish This So Readily

And that is not all, for, in addition to the function exerted by the muscles external to the lung, the muscular fibres of the air-vesicles and bronchial tubes possess a contractile power which, when forced expiration is practiced, (as by this method of breathing) assist in expiration, and consequently make possible the removal of some residual air from remote parts of the lung which is heavily loaded with carbon dioxide, and is therefore a detriment to the blood, and a depressent to the system.

By this method of breathing, air cells which ordinarily are seldom used are filled with air — also the normal capacity of all normally used air cells is increased to a considerable extent.

What does this mean? It means that more oxygen is brought to the lungs, and this in turn means that the blood absorbs more oxygen. As a consequence there is a more rapid exchange of oxygen for carbon dioxide, the waste matters of the blood are more rapidly burned up, and the ultimate effect is that the natural defenses of the body against disease are increased.

In other words, the mechanism of the whole breathing apparatus is thus exercised and enlarged and made to do more than it ordinarily would be able to do. All this can be accomplished without any undue tax or strain on the body.

Why You Get Tired and

How You May Avoid Fatigue

Physiologists have known for many years that the more quickly the movements of respiration are performed the larger is the proportionate quantity of carbon dioxide expired, i. e., the larger the amount of air inhaled in a given period the larger will be the amount of carbon dioxide exhaled.

Vitalic Breathing favors quick action, and therefore a larger amount of air is inspired than would be the case under normal breathing.

Fatigue is evident whenever the blood becomes overcharged with carbon dioxide and the products of cell destruction. It usually results because of inability of the blood to have its wastes oxydized as rapidly as they are produced, and a condition known as acidosis sets in.

Burn Up Your Waste Matter

And Give Your Blood Fresh Oxygen

Therefore, if you wish a new lease on life ; if you wish to make the body stronger ; if you wish to keep the body young, it is necessary to burn up the waste matter in the blood in the most complete manner possible. This can be done by supplying the blood with more oxygen by way of the lungs, through proper rythmic breathing — that is, Vitalic Breathing.

Another thing which is very noticeable while Vitalic Breathing is practiced is the fact that there is produced with each sniff a very sudden and forcible retraction of the abdominal wall, causing movement of practically all of the contents of the abdomen, as well as the

34 VITAUC BREATHING

pelvis, i. e., every abdominal and pelvic organ is set in motion with each sniff.

Due to the suddenness of the movement, contraction, and later dilation of all the abdominal and pelvic viscera occurs. That these effects will be beneficial in indigestion, due to stomach or bowel inactivity; that they will rout constipation, and all conditions produced by a sluggish state of the alimentary tract, is obvious. Under this method of breathing the abdominal organs receive active exercise, while under normal breathing only passive movements of the organs take place.

If You Would Know Real Joy

Just Try This Way of Walking

As you become accustomed to the daily practice of Vitalic Breathing, while walking at an average gait inhale three times covering three steps, one sniff at each step; then forcibly exhale through the nose the air taken in by the three sniffs, covering the next two steps ; thus one full inhalation of three sniffs and ane exhalation to cover five or six steps in all. After this system is used some time and your lung capacity increases, you may inhale four or more times, always inhaling through the nose.

Never breathe through the mouth while walking.

Personally, when I walk rapidly I use the following method of breathing: one deep sniff covering the first step, two short sniffs covering the second step, then forcibly expelling the air through the nose at the next step. This system not only reduces lung fatigue to a minimum, but also enables you to walk with great rapidity, with little or no muscle fatigue.

Sometimes I change off to three-sniff breathing, and when walking very fast I resort to two sniffs and one exhalation covering three steps in all. Each individual must find out for himself the sniffs most suitable for walking.

For ordinary running Vitalic Breathing is usually found most useful by executing it in the following manner:

As you begin to run sniff in strongly for two strides and exhale forcibly covering the next, in all three paces for the full inhalation and exhalation. This system of breathing must be practiced continuously while running.

If you feel that you have taken in too much oxygen, then allow two paces for the exhalation. If greatly winded, practice single sniff breathing for a little while; sniff in for one stride and exhale at the next. Half a dozen y such strides will usually remove the cause of your lung distress.

Never breathe through the mouth while running. Read the Section on walking and running for fuller instructions.

Climb Stairs and Hills — Cut Out the Elevators

Climbing is a wonderful health aid, if proper breathing is employed while you climb. Do not take the elevator unless absolutely necessary; use the stairs and practice Vitalic Breathing, and lung fatigue and shortness of breath will scarcely bother you at all.

For climbing hills and stairs practice Vitalic Breathing as in running. Hold the body erect and inhale in sniffs twice, covering the first two steps; then forcibly exhale at the third step. At the fourth and fifth step inhale as before; at the sixth step, exhale. Make this breathing continuous while mounting stairs or climbing inclines. Do not fail to use the nose exclusively for inhaling and exhaling.

When you exercise sniff in twice, then forcible exhale. Endeavor to fill the lungs during the time you are undergoing the most severe strain: as you relax, exhale. Never

It is essential to the health of women to learn to enjoylong daily walks. Wear common sense, practical walkingshoes.

exercise with the mouth open, always use the nose for inhaling and exhaling.

In golfing, tennis and dancing, for best results sniff in twice, covering two steps, exhale forcibly covering the next step or two steps. Don't forget to keep your mouth tightly shut, and make your sniff breathing and forcible exhaling continuous or almost continuous as you play golf or tennis, or while you dance. Vitalic Breathing thus executed will practically eliminate lung and muscle fatigue.

Many singers recommend Vitalic Breathing. They say that a short sniff will draw in as much air as an ordinary breath; besides, the voice and its carrying power is strengthened and improved, and the resonance is increased, because the entire " resonance chamber " — the oral cavity, the naso-pharynx, and the air chambers of the head have been stimulated by Vitalic Breathing to their healthy, normal condition.

Study carefully the various corrective exercises and apply those best suited to your needs. While undertaking any strain, inhale in sniffs and forcibly exhale as you relax. Walk half an hour every day, employing Vitalic Breathing, and your walk will be most enjoyable and healthful because of absence of fatigue. Run for a few minutes some time each day; running becomes a positive pleasure and health promoter when Vitalic Breathing is practiced.

Everyone needs Vitalic Breathing — the well, the sick, boys, girls, men and women, all will equally profit by its daily execution.

Nervousness yields to the poise-promoting influence of Vitalic Breathing. Tangled nerves will become untwisted; sensitive, hysterical, unstrung dispositions will grow normal. Vitalic Breathing stands for physical and mental perfection.

Adopt Vitalic Breathing today. Make it a part of your daily life and it will make that life worth living.

Chapter II Immunity From Disease

How to regulate the sniffs. The value of a good walk. Shoes and sense. Run without losing your breath. Close your mouth and open your lungs. Vitalic Breathing is elastic.

If we practice the right kind of living by keeping ourselves at a high level of physical fitness, we are storing up within our bodies Nature's ammunition that will make us immune to disease.

Fill every cell in your lungs with fresh air, while walking briskly in the sunlight, by the daily practice of Vitalic Breathing and your tissues and fluids will produce conditions and substances that resist and even devour the germs which you carry now, or with which you will almost inevitably come in contact today, tomorrow, and thereafter.

Dr. Royal S. Copeland, Commissioner of Health, of New York City, says in a recent article :

" Tuberculosis is a house disease. It is fostered by bad housing, poor ventilation, lack of sunlight, dust — by all the conditions of bad housing.

" Under-nourishment from lack of food, or improper food, is an important factor.

" Worry, doubt, unhappiness — we cannot escape the effects of the mental state.

" Fortunately, the germ of tuberculosis is a lazy, inactive, easily-killed organism. A few hours in the sunlight ends its career.

Our Grandmothers Were Wise

Even if They Were not Scientific

" Our grandmothers, even though they did not know the scientific reason for doingmany things, were wise in their day and generation. They used to hang the bedding and the contents of the closets on the clothesline " to sun." " Sunning " will kill not only the germs of tuberculosis, but also pneumonia germs, and probably the germs of a lot of diseases we little understand as yet.

" We spend more hours in the bedroom than in any other single spot. Our lives are likely to be made or broken by the kind of places in which we sleep. No matter how small the room, it should be arranged to get the maximum of air."

A brisk ten minutes' walk in the afternoon and a long walk after the evening - meal will do much to banish sleeplessness.

Fresh air, sunlight and good food — thus Dr. Copeland indicates what your body needs. I add exercise, with Vitalic Breathing.

The health of your entire body may depend upon the amount of walking you do each day. Walk for at least fifteen minutes daily, and walk briskly for best results. Endeavor if possible to walk for an entire hour every day. Continually practice Vitalic Breathing as you walk, using the nose exclusively for inhaling and exhaling.

A Real Walk Every Day

Is a Certain Path to Health

It is essential for the health of women to learn to enjoy long daily walks. Women's walking clubs should be formed in every community. The greatest care should be taken of the feet. Visit the chiropodist at least twice a year, and never wear shoes that pinch or bind the foot. This applies to men and women.

High heeled shoes are an abomination for women, as they may throw the entire bony structure of the body out of poise, and cause endless trouble and pain. Wear common sense, practical walking shoes during the day, and if you must wear high heeled shoes adopt them for evening wear only. Rubber heels are a great aid to walking, as they prevent jar and noise and give resilience and spring to the step.

If all the other physical exercises were barred to mankind, walking alone will keep him fit, healthy and happy; and walking is doubly enjoyable where it may be done with little or no lung fatigue, by zealously practicing Vitalic Breathing.

Walking is Nature's own perfect exercise, it improves every part of your body, it vitalizes the blood, it helps to sharpen up the powers of vision and hearing, and often banishes constipation, nervousness and insomnia.

An Ideal Walking Method

For Use When on the Streets

Learn to walk correctly and to breathe properly, and a new life will shortly unfold itself to you.

While walking, govern your breathing by the character of the ground and the rapidity of your movement.

Here is an ideal method for the average person walking at an ordinary pace along the street, or on level ground.

Inhale in sniffs four times while taking four steps, hold the breath for the next step and then exhale forcibly during the next two steps; thus the entire period of inhaling and exhaling is extended over the time of taking seven consecutive steps.

If you increase your pace, you may use the same method, excepting, however, the holding of the breath for two steps ; that is, you inhale four times covering four steps, and then immediately exhale covering two steps. In very rapid walking, inhale three times for three steps and exhale forcibly at the next two, making five steps in all.

We use the words " three times," " four times " because the breathing is to be done in sniffs, one sniff per step.

When you are walking down a decline, simply take slow, long deep breaths or inhale eight or more short sniff breaths and let them out gradually.

x\fter a few weeks of walking practice with Vitalic Breathing, you will learn the number of inhalations and exhalations best suited to yourself. There is really no hard and fast rule by which you are to be governed, for individuals are differently constituted in regard to lung power and breathing capacity, and you must regulate your breaths to suit yourself. The majority of men and women will be best suited by the schedules given in detail in Chapter III.

You Can Run and Enjoy It

If You Use Vitalic Breathing

While running, Vitalic Breathing is used somewhat differently. If you begin to run slowly inhale in sniffs at each step for three steps, then immediately exhale forcibly for the next two steps. Do not hold the breath as in walking. In more rapid running, inhale twice and exhale forcibly at once, covering two steps, inhaling and exhaling thus for four steps. In very rapid running, inhale twice for two steps, and exhale forcibly on the next step, covering three strides in all.

If greatly winded, rest the lungs by inhaling deeply at one step, and exhaling forcibly at the next, continuing this until you have restored sufficient oxygen to the blood. Usually a dozen such breaths is enough.

Remember that while running the breathing should be continuous, inhaling or exhaling. This method burns up fatigue-waste almost as soon as it is produced. By this method you can run a considerable distance without being winded or distressed.

She should change her shoes. High heels throw the entire bony structure of the body out of poise and cause endless trouble and pain.

Every man, woman and child who earnestly

desires good health and a long life should run

for two or three minutes every day, using'

I Vitalic Breathing while running. This time

, may be continuously increased if the running

is thoroughly enjoyed.

A good system of exercise consists of combined walking and running. Walk briskly i for three minutes, then run for one minute, then begin the three minute walk, then the minute run, and so on for half an hour or longer.

If you could but realize the wonderful power for good that systematic daily walking and running is, how quickly would disease and fatigue melt away, and invalids would become mightly scarce in our good land.

Children Should Be Instructed

As to the Proper Method of Breathing

Children should be taught to use Vitalic Breathing while running, as it tends to prevent the heart-strain which is often so prevalent in school children.

Sunlight is a marvelous tonic for weak lungs. Face the sun and take twenty upper breaths, keeping the eyes closed if the light bothers you. Then, step into the cool shade and take an equal number of upper breaths. The warm rays of the sun will relax the lungs, then the cool air will stimulate and energize them to new activity.

Be sure to exhale forcibly. If you are suffering from any lung or heart trouble consult your doctor before taking these exercises.

Remember to hold the body erect while walking or running. This is of great importance to your health.

Breathing Through The Mouth

Distorts Faces That Might Be Beautiful

If mouth breathing has been a habit, it may be quite easily corrected by disciplinary exercises and will power, and by the removal of mechanical sources of obstruction from the nasal passages. The mouth should not be used for breathing. Manv beautiful faces distorted by mouth-breathing can be made attractive in contour and to glow with health by corrective breathing exercises.