WARNING! This is a very intense practice and not for everyone. If you have any chronic health issues or are pregnant check with your doctor before practicing.
NOTE: the exhale is passive not complete. I mention not having any air in lunges. There is some don’t force the air out. I use this as my flu shot during cold/flu season. I mention doing it everyday but in reality do it around 3x a week, more if I feel my immune system needs a boost or to fight off a cold/flu.
I don’t always do push ups with it and when needed do up to 40 min total time.