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Frolov

Frolov’s Respiratory Training Device

The value of any tool is related to the context with which it is used. For that reason, we spend most of our time   and explaining how the body is supposed to work and why things go wrong. With that understanding, you can use a simple tool properly and get tremendous results.    C  

Vigilance

In your normal day your degree of wakefulness changes. There may be times when you are going for a relaxed walk. During these times, you will react less precisely and intensely, your cells will prefer more of an oxygen metabolism, and your body creates less waste and has extra energy to recover and for the immune system.

If you have a deadline coming up and you have to perform, your body goes into a different gear. The cells move more towards a sugar metabolism which enables you to react more precisely. Recovery is postponed until the critical project is finished.

If I had one minute to explain everything I know about training and why disease develops, I would simply say that it is the interaction between high intensity and recovery that determines ones health. If you are constantly functioning at high intensity, you will crash. If you never achieve high intensity, you will just get weaker with time which is like a slow crash. The Frolov device simply challenges your physiology in the direction of low intensity oxygen metabolism.

Breathing Mechanics  

During periods of high intensity, breathing begins in the chest. Chest breathing allows more air to escape faster.  There is nothing wrong with chest breathing, it is just that it should be reserved for times you are running up a hill. It is important that you are able to initiate inhalation into your belly, which corresponds with a more efficient oxygen metabolism.  So, before beginning your training, go ahead and make sure you are able to breathe into your belly Before Training With Frolov’s Respiratory Training Device

Part I: Inhale While On Your Back

  • Lie on your back with your knees bent.
  • Put one hand on your belly and one hand on your chest to detect which part moves while you breathe.
  • Relax, and wait 5 seconds so that you develop an urge to breathe, and then inhale. You will notice that the movement happens automatically.
  • During each inhale, simply try to relax your chest and let the air go into your belly. Your chest should not move.
  • Continue to practice this until belly breathing on your back is easy, and then proceed to part II.

Part II: Sitting Inhale

  • Sit in a slouched position, with one or two hands on your chest.
  • Relax for a few seconds, and when the urge to breathe is felt, allow yourself to inhale gently.
  • You should notice that you inhale by expanding the belly, but your chest does not elevate.

Part III: Exhale

If you can perform the inhale properly, you automatically have at least a remedial ability to exhale, because one cannot occur without the other. Since a proper exhale is related to stability and strength in your entire body, be sure to master it.

  • While sitting, blow air out of your mouth with slightly pursed lips for a little resistance. 

As you exhale, you should feel your belly move towards your spine.

If you notice that as you exhale your belly moves towards your spine, and you feel some muscles in your lower abdomen, you are doing the movement correctly.

  • If this is easy, you can begin training with the Frolov Device. 
  • If the exhale is difficult still, go ahead and begin using the Frolov device anyways.  We will have you re-check your exhale in a month.

Frolov Instructions

Our instructions are based on working with thousands of clients over the past 17 years. Instead of getting too technical, we like to show people the basics and have them get started. More technical details in the manual, book, and on our site should be reserved for later. You will be able to get started with your training in about five minutes. We hope you have already learned basic abdominal breathing which is described in the first two lessons in the breathing series. If not, please start with the inhale.

Assembling the Parts

  • Fill the outer cup to the lines .
  • Put the internal container (the one with holes on the bottom) into the larger cup.
  • Put the lid on top.
  • Attach the hose to the mouthpiece. If you force the mouthpiece on the wrong end of the hose, it will not fit and could crack, so if it is not going on easily, try the other end.
  • Attach the other end of the hose to the lid.

Begin Training

The first session will be done now, but try training on an empty stomach in the future. Before bed is the best time to train, but if that is not possible do it at another time when you don’t have to eat an hour or two before or after the training.

  • Sit in a comfortable position. A recliner or any chair is fine. In the future you can even train while lying on your back, but for the first session just sit.
  • Hold the cup straight up, relax, and gently blow bubbles.
  • When you are done exhaling, breathe into your nose gently for a count of 2 or 3 seconds, and then exhale again.
  • If you are short of breathe or light-headed, just take a brake for a minute before resuming.
  • Train for about 5 minutes, once per day,  during the first couple of sessions.

How to Progress Your Training

  • The key to success is learning to relax.
  • If the first few sessions are comfortable, you can immediately progress to 10 minutes total training time, always once per day.
  • If the first couple 10 minute sessions are comfortable, you can immediately begin to inhale through your mouth. If you are short of breathe or light-headed, just take a brake for a minute before resuming.
  • From this point on, you can gradually increase the amount of time you train. The standard progression is a one to two minute per week increase, assuming the training remains comfortable.  30-40 minutes would be the maximum necessary session to get results.  
  • From this point on, you should notice your exhale time gradually increases a maximum of 1-2 seconds per week. This increase occurs naturally as your metabolism improves and you get in a rhythm. The number one mistake is to try too hard or to have rigid goals to get to a certain exhale time.
  • Do  not count seconds or look at a clock with each breath because that would interfere with your ability to relax.  Instead, you can glance at a clock once or twice during an entire session to get an idea how long you are exhaling. 
  • Check in with us periodically so we can be sure you are on the right track.