How to Guide
How to use our IMT/PEP device
This device trains both the muscles you use to inhale and exhale, giving your lungs a full workout.
Getting Started:
- Begin on a low resistance setting, gradually increasing to a level that feels like a 3-5 on the BORG scale (moderately challenging).
- Start with 6 deep breaths at a time, completing 5 rounds (30 breaths total).
- Rest for 30-60 seconds between rounds. Stop if you feel dizzy.
- Aim for 4-5 days a week to see the best results.
How to Use It:
- Place the device in your mouth and inhale quickly but deeply, filling your lungs all the way to the top.
- Exhale with moderate force, working against the resistance until most of the air is drained from your lungs. Then inhale quickly again.
- Keep the effort manageable but effective, staying within the 3-5 range on the BORG scale (see image below)
How to use our IMT devices
Our IMT devices (Low, Medium, High) are tailored to suit your goals, whether you’re starting out or aiming to push your limits.
Getting Started:
- Begin on a low resistance setting, gradually increasing to a level that feels like a 3-5 on the BORG scale (moderately challenging).
- For athletes, go for 30 breaths in one go.
- Rest 30-60 seconds between rounds. Stop if you feel dizzy.
- Start with low resistance, and gradually increase as you build strength.
- Train consistently – 4-5 days a week is ideal.
How to Use It:
- Inhale quickly and deeply through the device, expanding your lungs all the way to the top.
- Gently exhale removing most of the air from your lungs, then inhale quickly again.
- Increase resistance as you progress, while keeping effort steady at a 3-5 on the BORG scale (see image below)
How to use our Vibrating PEP/IMT device
Getting Started:
- Sit upright, take a moderate breath in through your nose, and exhale through the device for 3-5 seconds, or until ¾ of the air is gone from your lungs.
- Ensure the ball vibrates. If it’s vibrating too slowly, tilt the device slightly upward and try again.
- Work in sets of 5-10 breaths, resting if you feel lightheaded or short of breath.
- Choose a ball size that allows you to comfortably exhale 5-10 times in a row.
How to Use It for Mucus Clearance:
- Inhale through your nose.
- Blow out through your mouth into the mouthpiece, ensuring the ball vibrates.
- Aim for 50+ blows a day. E.g. Do 3 sets of 10 blows in the morning and repeat in the evening.
Adding Inspiratory Muscle Training (IMT):
- To incorporate IMT and strengthen your diaphragm, inhale through your mouth using the device, then exhale through your mouth as before.
- Focus on a controlled, deep inhale to fully engage your respiratory muscles.
The more consistent your practice, the better the results
Effort Matters – The BORG Scale
The BORG scale is more than just numbers—it’s your body’s way of telling you how hard you’re working. Ranging from 1 (extremely easy) to 10 (pushing your absolute limit), it helps you find the sweet spot for your training.
For Inspiratory Muscle Training (IMT), aim for a 3-5. This is where it feels challenging but not overwhelming—the perfect balance for building strength.
When it starts to feel like a 2, that’s your cue: you’re ready to level up. Progress is about finding the right challenge and embracing it.
