Wearing
Place the silicone mouthpiece in your mouth and bite down on the inner side to secure it in place.

Adjusting
Rotate the resistance valve to adjust the resistance level.

Turn the valve to the left for greater resistance (+)
Turn the valve to the right for less resistance (-)

Training
Inhale slowly through the mouthpiece as deeply as possible.
Hold your breath for a few seconds.
Exhale slowly through the mouthpiece.
Repeat steps 1-3 until you are almost out of breath. Remove the mouthpiece from your mouth and breathe normally until your breathing returns to normal.