This is the only correct, natural, healthy way of breathing, for, by this method, the entire lungs are used and ventilated and thus kept healthy. It also has another advantage. It prevents one from straining and injuring the delicate cells of the lungs and causing hemorrhages, as one is very liable to do if he attempts to force into the lungs all the air they can possibly hold. By this method the quantity of air drawn into the lungs is regulated by the strength of the expanding muscles. As they grow stronger and the cells are also strengthened more air is drawn in and this gives the continuous improvement desired. The complete exhalation of the air from the lungs is equally as important as the inhalation, for it is the outgoing breath that carries away the impurities. To exhale, contract the abdominal muscles or walls as far as possible, forcing all the carbonic acid gas out, that the lungs may again be filled to their full capacity with oxygen, from the next inhalation. The use of these muscles strengthen them. You will find this a perfect method of breathing. It is the only true method and follows the laws of Nature. By breathing correctly, one can do a great deal more work with greater comfort and not become tired. If you will commence by practicing correct breathing as I have described for five or ten minutes three times a day, you will very soon acquire the habit and then will not need to give the matter any special attention. If your occupation is such that it keeps you within doors all day where the air is not to be had in the purest state, you should arrange to spend at least a half hour morning and evening walking in the open air.

Walking is a most perfect exercise. While walking, inhale by the method just explained while you count seven and retain the breath while you count four, then exhale while you count ten. This same breathing exercise may be taken in a well ventilated room, but instead of walking raise the arms above the head as you inhale, hold them there during the time you retain the breath, that is, while you count four, and then lower them slowly as you exhale and count ten. While raising the arms, also raise the weight of the body off of the heels by raising them from the floor. As you lower the arms, lower the heels to the floor and relax. Repeat this exercise for ten or fifteen minutes. All forms of exercise should be taken in the open air or in a well ventilated room. Do not be afraid of wide open windows. Colds are caused by overeating, deficient elimination of waste matter, physical exhaustion and breathing impure vitiated air. Do not forget that pure air is just as necessary at night as it is during the day. Never sleep with closed windows in an unventilated room, no matter what the temperature may register, for cold air is not nearly so injurious as impure air. You cannot breathe too much of pure air, so avail yourself of all you can get.

That breathing may be as complete and as easily performed as possible and none of the energy wasted, restrictive clothing should be avoided. High collars, corsets, closely fitting vests and tight bands or belts are all contrary to the hygienic principles of correct breathing. Tight clothing around the waist is not only unhealthful for the lungs, but it also injures the digestion by restricting the normal action of the stomach and intestines. Adapt your clothing so as to conform to the principles of health.

In working, walking or sitting, keep the spine straight and the shoulders well back. A stooped position crowds and dwarfs both the lungs and heart and limits one's life. To live long, you must maintain the free action of all the organs and have them all work in harmony with each other and with Nature.

Correct breathing is absolutely necessary for the attainment of pure, rich blood. The oxygen we inhale with the air we breathe, takes up the carbon set loose in the blood by the disintegration which goes on in the body. Bodily tissues are constantly being disintegrated, resolved into elements and salts preparatory to finding an exit from the body. The carbon has no means of exit whatever except it meet free oxygen.

The oxygen unites with the carbon in the blood and forms carbonic acid gas, a powerful poison. In this form it is thrown off during exhalation by the lungs. If retained in the system, it causes death either slowly or quickly according to the quantity retained. This condition is termed blood poison (air starvation), and many people die from that cause alone.

As explained before, the purity of the blood is the foundation of health and longevity. Imperfect breathing prevents the blood from being perfectly oxygenized and renewed. You can now understand why a long and healthy life would be impossible for the person who does not breathe correctly an abundance of pure air. When breathing is full and normal all the organs of the body are assisted in the work of throwing off the waste matter from the system. Internal cleanliness is not possible with imperfect breathing.

Every breath you inhale brings to you new life. Then breathe fully and often. Every breath you exhale carries away the effete and poisonous substances from the lungs so they may not again enter the blood and poison it. Long life is secured by bringing about a more perfect balance between the processes of wear and repair or destruction and reconstruction. The process of breathing and that of bodily repair are so closely allied that to breathe abundantly of pure air is to more perfectly change the old and worn atoms for the new and vigorous ones.

I do not mean by the foregoing statements that if you breathe correctly, you can neglect other branches of hygiene, such as the mental attitude, diet, exercise, bathing, etc. Lung culture is an important factor in promoting health and longevity; in fact, it is an absolute necessity, yet it is only a part of the perfect life culture. Because the digestive organs are greatly strengthened by correct respiration, one cannot afford to abuse them by giving them impossible work to do. The additional vitality gained through correct breathing should be devoted to the more complete rebuilding of the body and not to counteracting the effect of other excesses.

In concluding this lesson, let me impress upon you the necessity of beginning to follow these rules at once. Delays are dangerous and often fatal. There is no time like the present. Begin this moment by seeing to it that you are breathing pure air ; that the room is well ventilated. Don't deny yourself the life, vigor and strength that is yours for the breathing. Do not forget the importance of the mental attitude. Suggest to yourself that every breath you inhale means for you an increase of new life and power. When you entertain thoughts that are strong, bright and cheerful, you place yourself in an attitude that promotes more normal breathing. Uncontrolled emotions and pessimistic thoughts always depress the lungs and heart action. Look steadily on the bright side of events and breathe the pure air with a hearty will, if you desire to be young and vigorous when you reach your hundredth birthday.