Follow the guide to help control yourbreathing.A simple peaceful focal point to assist you to steady yourbreathing.Feedback, suggestion, translations or other comments welcome in theG+ community at the website link below or via email [email protected] version (version 1) also available on Google Play. Searchfor Breathe1.

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SETTING & FEATURES • All exercise forms • SelectBeginner,Advanced or Experienced mode • Set right or left handed •Select topractice lying or sitting • Adjust volume of voice, music&sounds • Set duration of tension (3-10 sec) • Set breaksforrelaxation (10-40 sec) • Set a lead time of 10-120 sec • with/without intro • Calculate total runtime • Set timer tocontinuemusic / sounds • 5 music tracks & 22 nature sounds •Combine 2nature sounds • Select a gong (sound signal) to starttensing ABOUTPMR & CONTENT OF THE APP Edward Jacobson'sProgressive MuscleRelaxation (PMR) - also called Deep MuscleRelaxation (DMR) - is ascientifically recognized relaxation methodthat helps to get intoa state of deep relaxation through muscletension and relaxation.PMR is a - scientifically proven - veryeffective relaxationmethod. It is recommended by doctors andtherapists for manysymptoms that are mostly stress-related, suchas: • tensions •migraine or headache • inner unrest • sleepdisorders • back pain /pain • states of excitement, • anxiety andpanic attacks • highblood pressure • psychosomatic complaints •burnout • stress andmuch more With regular practice, you willalways find it easier toget into deeper states of relaxation. Onceyou have enough practicewith the long form of PMR (Basic Form: 17Muscle Groups), you canswitch to the short forms with 7 and 4muscle groups and finally tothe Mental form: Body Scan. Then youcan relax your body evenmentally. ALL COMMON 4 FORMS OF PMR • BasicForm (17 muscle groups)• Short Form I (7 muscle groups) • ShortForm II (4 muscle groups)• Mental Form (Body Scan) for Beginner,Advanced and Experiencedare taught and practiced in this app. BASICFORM: 17 MUSCLE GROUPS1. Right hand and forearm 2. Right upper arm3. Left hand andforearm 4. Left upper arm 5. Forehead 6. Uppercheek part and nose7. Lower cheek part and jaw 8. Neck 9. Chest,shoulders and upperback 10. Abdominal 11. Buttocks and pelvic floor12. Right thigh13. Right lower leg 14. Right foot 15, 16, 17 (->left side)SHORT FORM I: 7 MUSCLE GROUPS 1. Right hand, forearm, andupper arm2. Left hand, forearm and upper arm 3. Forehead, cheekpart, noseand jaw 4. Neck 5. Chest, shoulders, back, abdominal,buttocks andpelvic floor 6. Right thigh, lower leg and foot 7. Leftthigh,lower leg, and foot SHORT FORM II: 4 MUSCLE GROUPS 1. Bothhands,forearms and upper arms 2. Face and neck 3. Chest, shoulders,back,abdominal, buttocks and pelvic floor 4. Both thighs, lowerlegs andfeet MENTAL FORM: BODY SCAN Guided relaxation through thewholebody, starting from the head to the feet. This guide is thelaststage of the PMR, in which the perception is directed toindividualparts of the body without tensing them. The relaxation isnow onlymental. Soothing imaginations will help you. MUSIC TRACKS&NATURE SOUNDS For all exercises, you can select among 5relaxationmusic tracks and 22 nature sounds. The volume can beadjustedindividually. If desired, the music & sounds can alsobe usedwithout voice to relax or fall asleep. FOR SLEEPING ORRELAXING Allexercises can be used to fall asleep or to relax.DURATION OFTENSION & PAUSES FOR RELAXATION Set your preferredduration oftension and relaxation between the muscle groups. TIMERFUNCTIONAfter the end of the exercise an unlimited time for themusic /sounds can be set so that the soft music / sounds willdeepen yourrelaxation. In very rare cases (may be: Galaxy S6) Ifthere are anysound issues in standby (timeout), please use theKeepScreenOnmode. This is initially preset and can (should) bedisabled, if notneeded. LISTEN TO A COMPLETE AUDIO SAMPLE Acomplete audio sampleof the entire exercise "Basic Form" with 17muscle groups (Beginnerstatus) is available with the app's defaultsettings on YouTube -27 min:https://www.youtube.com/watch?v=2iJe_5sZ_iM

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