• Permanently switch to nasal breathing during both day and night.

• Wear tape across the mouth during sleep.

• Become conscious of your breathing during everyday tasks, allowing it to be calm, relaxed, and quiet.

• Practice Breathe Light to Breathe Right for 10 to 15 minutes, 5 times each day. This can be divided into the following:

• 10 minutes before work

• 10 minutes during lunch

• 10 minutes after work

• 10 minutes (or more) while watching TV in the evening

• 15 minutes before bed

• Breathe Light to Breathe Right during walking for 30 to 60 minutes per day.

• Pay particular attention to hunger sensations, asking yourself whether you really need to eat at that time and stopping when satisfied.

• Fill in the following chart to mark your progress.