I was ALWAYS the WORST at breathing. I would always have my mouth open, drooling... 🤤 Mouth breathing very SHALLOWLY. It wasn't just a HABIT either... It was a CHRONIC STRUGGLE. 😫 I remember the nights VIVIDLY... Where I'd try to breathe through my NOSE 👃 But it was like trying to suck air through a STRAW filled UP. I'd give up, and continue MOUTH breathing onto the night... I felt HOPELESS 😔, and didn't know what to do... -------------------------------------------------------------------------------------------------------------------------------------------------------------- I'm sure you have had a similar experience bro... Where you've either been a MOUTH-BREATHER 👄, or found it hard to breathe through your NOSE... Breathing is EVERYTHING. 🌐 Your breath is responsible for ABSORBING oxygen 🫁 and to EXPEL carbon dioxide through the LUNGS. It is RESPONSIBLE for how YOU'RE LIVING! And if you're breathing WRONG... There are MANY consequences that come with it. But if you get breathing RIGHT... ✅ You reap the rewards and benefits... It's why I've made this guide, so YOU don't make the same mistakes ⚠️ that I have done, with breathing. And so you're able to have a BETTER LIFE! 🤗 Let's get RIGHT IN. -------------------------------------------------------------------------------------------------------------------------------------------------------------- TABLE OF CONTENTS: - ❤️ 1. What is Breathing Vital For? - 😮 2. What is Mouth Breathing? - ✋ 2.1. Why SHOULDN'T You Mouth Breathe? - ⚠️ 2.2. NEGATIVES of Mouth Breathing - 👃 3. What is Nasal Breathing? - 💪 3.1 Why SHOULD You Nasally Breathe? - 🎁 3.2 BENEFITS of Nasal Breathing - 🫀 4. Diaphragmatic vs. Shallow Breathing - 😶‍🌫 5. Sleep Apnea - 🛌 6. Sleep Positions (Stomach vs. Back vs. Side) - 🤐 7. ACTIONABLE STEPS - 📝 8. Final Notes --------------------------------------------------------------------------------------------------------------------------------------------------------------

I used to breathe HORRIBLY. 🤢 I would breathe with my MOUTH 👄 OPEN all day, even DROOLING... 🤤 If my mates or just anyone in general asked me about why I would always mouth-breathe, I'd always say the same thing... "I can't breathe through my nose bro!" And even when I STARTED to breathe through my nose, it never really FELT RIGHT. 🤔 Until I started doing THIS PRACTICE which you'll find out of below. -------------------------------------------------------------------------------------------------------------------------------------------------------------- 🚀 ACTIONABLE STEP: Do this RIGHT NOW otherwise YOU DON'T DESERVE to be ENERGIZED. Take your HANDS, place a hand on your BELLY 🫄 and place a hand on your CHEST. INHALE air (with your nose) into your belly, then your chest, then exhale (with your nose). It will be like you're breathing in TWICE. 😤 Do this RIGHT NOW. TRY TELL ME YOU DON'T FEEL BETTER FROM IT. Because you CAN'T. Ever since I have started doing this practice of DOUBLE-BREATHING.... ✨ I have felt SIGNIFICANTLY less stressed, WAY more prepared for the day and more ENERGIZED as a result of this. And, it's now EASIER for me to breathe through my NOSE! -------------------------------------------------------------------------------------------------------------------------------------------------------------- Most of the day, we are BREATHING without even THINKING about it Or even trying to CONTROL it, but what's interesting is that we CAN control it. You can use the breath in a way to communicate with your subconscious to tell it to destress and be in a REST/RELAX mode. 😌 You will have a lot of CLARITY and RELAXATION from this. This TECHNIQUE will also DRASTICALLY reduce your stress, and will do so very FAST! EVEN WITH JUST DOING ONLY A COUPLE! 🤩 -------------------------------------------------------------------------------------------------------------------------------------------------------------- Now I recommend, if you want to make the MOST out of this practice...

A few years ago... I remember I would have the blinds down, my lights would be off... There would still be LIGHT 💡 coming into my ROOM! I would try fall asleep, but the LIGHT would hit my EYES 👀 I felt like I couldn't fall asleep at all... -------------------------------------------------------------------------------------------------------------------------------------------------------------- You will want your BEDROOM as DARK AS POSSIBLE at night. Why is this? It's because, it has to do with MELATONIN. 💊 And remember, melatonin is that SLEEPY HORMONE.. 💤 Melatonin is also STIMULATED when it's DARK. So, we want our rooms to be DARK as possible. How do we do that? -------------------------------------------------------------------------------------------------------------------------------------------------------------- 1. Blackout Curtains - Blackout curtains block out ALL external light, including streetlights 🚦, car headlights, sunlight ☀️ , EVERYTHING. - This will prevent ANY light getting in, and disrupting your sleep. - Because your room will be darker, you'll have more stimulation of MELATONIN! - Blackout curtains also insulate sound 🔊, and muffle outside noise, which will also highly BENEFIT you. Now, if your room STILL isn't dark enough... 2. Eye Mask - Investing into a good eye mask will ensure that not even a SINGLE bit of light can disturb you. - I recommend though, get a SILK eye mask. 🥽 If there's light coming from outside the door, then block that out as well. Hope I could help! 👍

I remember the times... Where I'd go to bed 🛌🏼, excited to go to sleep.. Expecting to fall asleep fairly QUICKLY... 5 HOURS LATER, I'm still WIDE AWAKE. I had NO urge to fall asleep WHATSOEVER... And THROUGHOUT the NIGHT and into the MORNING, I'm TOSSING and TURNING trying to fall back asleep. But NOTHING works out... 🌙 -------------------------------------------------------------------------------------------------------------------------------------------------------------- I'm sure YOU can relate to this. It's a horrible experience where you're SO TIRED you want to FALL asleep, but you're just TOO WIRED. On AVERAGE, it used to always take me around HALF an HOUR to HOURS to fall asleep. Now, after engaging in THESE helpful things before going to SLEEP, it takes me now about 5 MINUTES! -------------------------------------------------------------------------------------------------------------------------------------------------------------- TABLE OF CONTENTS: - 🤔 1. What ARE these 5 HELPFUL THINGS? - ⚙️ 2. MECHANISMS - 🚀 3. The 5 SURPRISINGLY Helpful THINGS! - ✍ 4. Final Notes ------------------------------------------------------------------------------------------------------------------------------------------------------------- 🤔 1. What ARE these 5 HELPFUL THINGS? - Well to understand that, we’re also going to have to understand the MECHANISMS that we want to BIAS when trying to go to sleep. What are these mechanisms? To BIAS sleep, we’re going to want multiple mechanisms to happen, such AS: - 🥬 Increased Production of Melatonin - 😌 Relaxation - 🌡️ Decrease in Body Temperature - 🧬 Decrease in Cortisol/Stress ------------------------------------------------------------------------------------------------------------------------------------------------------------- ⚙️ 2. MECHANISMS: 🥬 Increased Production of Melatonin What's MELATONIN? - Melatonin, is a hormone produced in the pineal gland of the brain, which helps control the sleep cycle.

MELATONIN... 🌃 You've definitely heard of it... "The Sleep Chemical" Well what if I told you... You can Naturally BOOST IT! I've spent COUNTLESS HOURS preparing this guide, so you can INCREASE your NATURAL MELATONIN PRODUCTION and therefore get BETTER SLEEP! 😴 Ever since I've followed along with the ACTIONABLE STEPS, and KNOWLEDGE from this guide: - I've been falling asleep FASTER and EASIER 🛌🏾 - I wake up more REFRESHED - I have DEEPER SLEEP - I NEVER wake up in the NIGHT. 🌙 I want to share this KNOWLEDGE to YOU for FREE, so you DON'T make the same mistakes I USED to make. AND, I want you to experience the SAME BENEFITS that I'M HAVING. -------------------------------------------------------------------------------------------------------------------------------------------------------------- 📌 TABLE OF CONTENTS: This GUIDE will be split into MULTIPLE Chapters: - 1. What is Melatonin? 💤 - 2. What is Melatonin's Functions? 🧬 - 3. CAUTION ABOUT SUPPLEMENTATION 💊 - 4. Benefits of NATURALLY INCREASED Melatonin! 🍃 - 5. How to NATURALLY INCREASE MELATONIN 📃 - 5.1. Light/Dark - 5.2. Diet - 5.3. Other Ways to Boost Melatonin - 5.4. Boosting Pineal Gland - 6. Final Notes 📝 Let's begin, shall we? -------------------------------------------------------------------------------------------------------------------------------------------------------------- 1. What is Melatonin? 💤 Melatonin is a naturally occurring HORMONE that plays a CRUCIAL role in regulating the sleep-wake cycle. It is produced primarily by the PINEAL GLAND, a small, pea-shaped gland located in the brain. This hormone helps synchronize the body’s circadian rhythms, which are the internal processes that regulate the sleep-wake cycle and repeat roughly every 24 HOURS. Melatonin production is highly sensitive to light exposure: during daylight hours, melatonin levels are low, but as DARKNESS 🌑 falls, the pineal gland increases melatonin PRODUCTION, signaling the body to prepare for sleep.