Some feelings of dizziness or lightheadedness may be experienced when patients begin using the Freespira system. This is normal and usually goes away within the first several sessions. If concerned, you are advised to stop the breathing exercises and contact your prescribing provider.

Increasing your CO₂ level can be challenging at first. You may feel short of breath, but try to not give into the urge of “taking a deep breath.” The brief sensation of not getting enough air is likely caused by chronically taking in too much air. The goal of Freespira is to retrain your CO₂ levels back into a normal range.

If you cannot resist taking a breath with a lot of air, go ahead and do so, but in a controlled way by inhaling slowly with a greater amount of air, and exhaling slowly, and then resume inhaling smaller amounts of air.

Normal Breaths per Minute: When people are busy doing things, their breathing rate may be, on average, 13-15 breaths per minute. When they are sleeping or at rest, it may be much lower, 6-8 breaths per minute. “Normal breaths per minute” can be different for different people at different times. A number of things can influence breathing rate, including habit, activity level, or lung capacity.

Normal CO₂ Readings: Normal CO₂ levels are between 37-42 mmHg (millimeters of mercury). This remains fairly stable regardless of whether you are sleeping or awake and active.

It is not important to do the breathing exercises at the same time every day. Try to space the daily sessions at least 6 hours apart. We recommend one in the morning and one in the evening.

It is common that CO₂ readings will go down when you first start breathing with the tones; some patients find this challenging at first. When you have mastered breathing with the tones, then you can focus on moving your CO₂ level up.

If you have low CO₂ readings it is because you are getting too much air over time: you are either breathing too fast or getting too much air with each breath. Focus on taking in less air with each breath. It may help to place your hand on your belly as you breathe, and learn to feel your belly just barely rise and fall in synch with the audio tones.

Your long-term goal is to be able to breathe with a healthy CO₂ level no matter what rate you are breathing.

Your priorities are to breathe comfortably with the tones while learning to take in less air with each breath. This will take time for you to get comfortable. Over time, start to check the graph less often so you can develop and test your own sense of breathing. This way, you are relying less on the biofeedback and more on your own new breathing skills to get yourself in the correct range. You will also have the final 5-minute ‘Transition Stage’ to learn to maintain optimal breathing without the audio tones to guide you.

You do not need to master breathing at one rate to move to the next. Some people find increasing their CO₂ easier with the slower paced tones. The different Freespira paced tones will give you experience adjusting your CO₂ breathing at different respiration rates.

Performing two sessions a day has shown to be a crucial factor to the success of this training. However, there are occasions when one cannot practice. Resume your twice-daily practice as soon as possible. Consult with your treating therapist if you missed several sessions due to sickness or vacation.

Having a cold is generally not a problem unless your nose is completely clogged.

Deep yoga breathing is a good fit while you are in class and holding poses, which take effort (and therefore more oxygen). During times of rest, you may consider taking more shallow breaths instead, as your Freespira training is teaching you to do. What you want to avoid is deep, high volume breathing while at rest, as this tends to move your CO₂ level below normal.

Be patient, learning a new skill takes time. Remember that you are retraining your ‘automatic’ breathing style, and changing this requires steady practice. Progress is not always steady, and you may hit some challenging times, but over these four weeks, you will become more experienced and comfortable.

In all likelihood, when you have completed your Freespira sessions, you have learned to recognize when you are breathing irregularly. Pay attention if you are sighing, holding your breath, breathing erratically, or from your upper chest rather than your diaphragm. When you catch yourself breathing like this, shift your breathing to the Freespira style, i.e., quiet ‘belly breathing.’ Remember that the goal of this training is to regain control of your breathing and thereby your symptoms.