the EMS t-150 is the most clinically evaluated and validated pressure threshold respiratory trainer the EMS t-150 has been the subject of scores of independent studies around the world and proven to be highly effective in strengthening expiratory muscles that in turn are essential in addressing a broad range of health issues health challenges and are critical to improved performance for athletes wind instrument musicians and vocalists including professional spoken voice users the EMS t-150 was developed at the University of Florida nearly 20 years ago and has since been effective in providing expiratory muscle strength Improvement for this diverse set of needs and users [Music] [Music] to get started we have several recommendations for everyone training with the EMS t-150 first it is best that you are seated when performing your EMS t-150 exercises second we recommend you exercise at the same time each day so that it becomes a simple daily habit train at end time of the day however if you're training to address sleep apnea or snoring it is recommended that you train shortly before retiring to bed finally while each daily training session usually takes 10 to 15 minutes everyone is different and we recommend you train at a pace you are comfortable with before you can exercise your expiratory muscles you need to choose which mouthpiece you will use you can choose the blue round mouthpiece or the white Comfort mouthpiece which many people find to be a more natural fit once you select the mouthpiece you prefer place it on the device as seen here that's it we're ready to start training [Music] start your training at the right level we never what your personal starting point should be with the device the mouthpiece inserted hold the device with the mouthpiece in front of you is seen determine your personal starting point take your device and turn the top cap clockwise until it stops at this low setting it will take little effort to blow through the device and hear air escaping from the other end now while in a seated position take a full breath in place the device in your mouth [Music] with your lips and blow hard and quickly just like you want to blow out a candle if you can easily blow air through the device turn the top cap counterclockwise a quarter turn and try blowing through the device again continue to turn the device a quarter turn counterclockwise until you reach a point where you cannot blow through the device at that point turn the top cap back a quarter turn clockwise to the previous setting this is your personal starting point now you're ready to train note if you sense air is escaping from your mouth as you exercise you can lightly hold your cheeks as seen here when adjusting your device look for the embedded silver screw in the blue cap this will help you better determine the quarter or half turn you are making foreign to achieve the greatest benefit from the EMS t-150 training you will complete five daily sets of five breaths 5 days per week for five weeks to start training you will have the device set at your personal starting point setting that we discovered in step two now in a seated position take a full breath in place the device in your mouth creating a seal with your lips and blow hard and quickly like you want to blow out a candle after each blow bring your hands and the device down and take at least two normal breaths inhaling and exhaling without the device then raise the device to your mouth and repeat the process taking a full breath in placing the device in your mouth and blow hard and quickly through the device to complete your second rep repeat this three more times to complete your first set of five sets then rest for 30 seconds before completing the next set of five breaths feel you need more than 30 seconds that's okay take as much time as you need to recover once you have completed five sets of five breaths that's 25 breaths in total you're done for the day you will then follow the same routine of five sets of five breaths five days per week for five weeks that's five days on and two days off each week note if at any point in your in your training you of air escaping from your nose as you exhale place the included nose Clips on your nose and complete your training with the nose Clips in place remember if you if you sense air escaping from the sides of your mouth you can lightly hold your virtuously mentioned [Music] as you train each day and are strengthening your expiratory muscles you will find that your personal starting point setting is no longer challenging for you when you realize this turn the top cap one quarter to one half turn counterclockwise to increase the amount of pressure required to blow through the device you should continue this process of increasing the required pressure throughout your five weeks of training so that you continue to increase your muscle strength if you are unsure whether you are ready to increase your pressure setting simply test yourself by turning the top cap a quarter turn counterclockwise and see how it feels if you can breathe through the device turn it another quarter turn counterclockwise and try again continue this process until you cannot blow through the device then simply turn the device back a quarter turn clockwise to the previous setting continue to train at that level until you are ready to increase the pressure [Music] when you have completed five weeks of five daily sets of five breaths five days a week you will have likely achieved an appropriately high level of expiratory muscle strength if you feel you would like to continue to improve your respiratory strength you can continue your training making certain you follow the guidelines as previously covered alternatively if you feel you have achieved your objectives you can choose to maintain your improved respiratory strength by continuing to train at your current level completing at least two days training every week [Music] when you follow these five simple steps and complete your five weeks of five daily sets of five breaths five days a week you will have stronger expiratory muscles that will serve you well in achieving your individual needs or objectives so start your training today and breathe better tomorrow [Music] thank you foreign