Mr. Gaines before he had devised, perfected and adopted Vitalic 
Breathing. Vitalic Breathing Vitalic Breathing 
By 
THOMAS ROBERT GAINES 
Discoverer of Vitalic Breathing 
Breathing Instructor New York City 
Police Training School 
Illustrated With 
a Set of 
Eleven Health-Building Exercises 
THOMAS ROBERT GAINES 
210 W. 107th Street 
New York City Vitalic Breathing 
First Edition 10,000 
Feb., 1921 
Second Edition 
July, 1923 
Third Edition 
November, 1923 
Copyright 1923 
by 
Thomas R. Gaines This Book, 
Representing Years of Research, 
Experiment and Practice, 
Is Dedicated to Humanity CONTENTS 
CHAPTER PAGE 
1 What Is Vitalic Breathing? 25 
The Vitalic Sniff. Health giving lung gym- 
nastics. Quick action, more oxygen, less disease. 
Eliminates lung and muscle fatigue; promotes 
poise; smoothes the disposition. 
2 Immunity from Disease., 43 
How to regulate the sniffs. The value of a 
good walk. Shoes and sense. Run without 
losing your breath. Close your mouth and open 
your lungs. Vitalic Breathing is elastic. 
3 The Joy of Exercise 65 
Make your body obey your will. Vitalic 
Breathing a somnifacient. The Vitalic Sway, the 
Internal Breath, the Upper Breath — sniffs to 
health. The Obesity Bend — the fat man’s de- 
light. The Vibration Breath — can you trill? 
The Tensing Breath — an awakener. 
4 Be an Upstanding Man 83 
The secret of good posture. Body-slouch, 
health-slouch, mind-slouch. The successful man 
stands erect. Climb stairs, climb hills, sniff, and 
climb to health. 
5 Daily Personal Hygiene 97 
Morning exercise wakens body and mind. 
Take care of your eyes. The daily bath battles 
nervousness. The first shower-bath, 126 B. C. 
Nature pulls your hair to make you breathe. 
Vitalic Breathing a hair restorer. 
6 Why Fatigue? 113 
Too much food produces poison. The lunch 
counter crime. Chest breathing a lazy habit; 
mouth for eating, not breathing. Incorrect pos- 
ture and mental depression. Make your body 
worthy of pride and carry it proudly. Contents—Continued 
7 Overweight and Underweight 129 
The perils of the fat and the worries of the 
thin. Walk to normal. Food and exercise regu- 
lation. Perseverence versus pleasure. 
8 For School Teachers and Indoor Workers 145 
The deserving teacher. Vitalic Breathing a 
weapon against nervousness and irate parents. 
Vitalic Breathing a mental stimulus for children. 
The school lunchroom. The devitalized indoor 
worker. Do more than eat at the lunch hour — 
walk — breathe. Live sanely. 
9 Sinew of the Nation 161 
Military training healthful. Value of Vitalic 
Breathing in military training. Sniff, sniff, sniff, 
the boys go marching. Vitalic Breathing and 
vigorous exercise. 
10 Take Thought with Food 177 
Eat to live, not live to eat. Eat wisely — not 
too much. When not to eat fruit. Wrong food 
curdles the disposition. Get acquainted with your 
stomach. Treat it as a friend. 
11 Goitre, Pyorrhea, and Constipation 191 
Vitalic Breathing and proper eating conquer 
them. Chronic colds and catarrhal deafness ban- 
ished with consistent sniffing. Bowel regulation 
through food and exercise. 
12 Asthma, Catarrh, and Influenza 205 
Asthma the result of improper breathing. Ca- 
tarrh curable only by hygienic methods. Burn up 
the poison with fresh air. Vitalic Breathing an 
influenza preventative. 
13 How to Stay Young 219 
Old age not a period of life but a condition. 
Proper posture synonymous with elasticity. You 
are as old as your spine and your mind. Regain 
youth with Vitalic Breathing. Right thinking, 
right eating, right breathing = health and happi- 
ness. Give Nature a chance. ILLUSTRATED EXERCISES 
name pages 
The Internal Breath 59, 61, 63 
The Elastic Sway 77, 79, 81 
The Liver Breath 93f 95 
The Magnetic Breath 107, 109, 111 
The Tensing Breath 123, 125, 127 
Dormant Walking 137, 139, 141, 143 
The Upper Breath 155, 157, 159 
The Bent-Arm Thrust 167, 169, 171, 173, 175 
The Vibration Breath 187, 189 
The Obesity Bend 199, 201, 203 
The Vitalic Sway 211, 213, 215, 217, 218 
Pictures of Mr. Gaines 
The picture of Mr. Gaines in uniform was taken November, 
1898, at the close of the Spanish-American war. 
Measurements: 
Height 5 ft., 9l/2 ins. 
Weight 115 pounds 
Chest contracted 30 ins. 
Chest expanded 31y2 ins. 
Health and vitality in a most impaired state. 
The frontispiece picture of Mr. Gaines was taken November, 
1920, twenty-two years later. 
Measurements: 
Height 5 ft., \V/2 ins. 
Weight 185 pounds 
Chest contracted 36}4 ins. 
Chest expanded 4Zy2 ins. 
Health and vitality in a supreme condition. AN APPRECIATION 
In 1898, two young men, one fresh from 
college, the other just landed from Ireland, 
met in the armory of the 71st New York 
National Guard regiment in response to the 
call to arms in the war with Spain. 
Both were accepted and joined Co. M of 
that famous fighting regiment. A friend- 
ship started right there between them—a 
friendship which has lasted ever since. 
Thomas R. Gaines, one of the young men, 
was then a tall, frail-looking lad. The 
writer, a husky chap, who had been promi- 
nent in his college sports. Both were fired 
with enthusiasm to fight for Uncle Sam. 
Both men marched to the South with the 
regiment. Soon after Tom Gaines was 
invalided North owing to a breakdown in his 
physical condition. There were tears in the 
writer’s eyes when he bid farewell to his 
buddy, for his appearance denoted “going 
west” in a short time. 
11 12 
An Appreciation—Continued 
A few years passed before the writer again 
met Tom Gaines. He was then the manager 
for a prosperous store in New York City. 
Somehow my army buddy had pulled 
through his terrible lung trouble. Still he 
was not a strong-looking chap—rather frail- 
looking—and the writer felt not any too sure 
that his old army buddy would live long. 
More than a dozen years passed before the 
writer saw Thomas R. Gaines again. We 
met accidentally. What a change! I hardly 
could believe my eyes that the man who 
addressed me, the personification of good 
health, weighing about 200 pounds, ruddy 
cheeks; clear, sparkling eyes—he had even 
taken on more height—was my old army 
buddy whom I had left dying in Tampa 
years before. 
“How did you do it?” I finally managed 
to ask him. His face, now aglow with 
health, pride and pleasure, whispered in my 
ear the magic words: 
“Vitalic Breathing!” 
Explanations followed. My friend had, 
indeed, discovered the marvelous secret that 
prevents and helps to cure practically all 
ailments that man is heir to. As Thomas R. An Appreciation—Continued 
13 
Gaines stood before me, he was a living1 
example of Vitalic Breathing. He, alone, was 
the discoverer of it. 
After our chance meeting, I received a 
copy of Vitalic Breathing. Owing to my 
great interest in the author, I carefully read 
and re-read Vitalic Breathing, by Thomas R. 
Gaines. I became interested. I studied the 
book, then practised its teaching, so clear 
and simple. I became and felt like a new 
man. Vitalic Breathing has been accepted 
and is now taught to the New York police 
by Mr. Gaines, after he had demonstrated its 
vitality-imparting and wonderful fatigue- 
preventing powers to Mr. Richard E. 
Enright, the present and efficient Police 
Commissioner of Police of New York City. 
Also the Brooklyn School Teachers’ Asso- 
ciation has just arranged to have Mr. Gaines 
teach its members Vitalic Breathing. 
The school children of the great City of 
New York will soon be taught by their 
teachers how to breathe correctly, which 
also means the saving of many young lives, 
stronger children, and later healthy citizens, 
which the last war showed this great country 
of ours needed. 14 
An Appreciation—Continued 
The writer is the recipient of many so- 
called health books from their authors. One 
wrote a book of 150 pages vividly telling the 
world not to drink water! Telling of the 
dangers that lurk in every mouthful of 
water! ! Another, a book on the dangers of 
milk drinking!—and so it goes on. But, alas, 
none have touched on the very foundation 
of one’s health—breathing! 
Did you ever stop to think that if you ever 
hold your breath long enough you will die— 
that faulty breathing shortens one’s life and 
also brings on many of our bodily ailments? 
In the words of my old army buddy, Mr. 
Gaines, the secret of good health lies in 
“Vitalic Breathing!” 
Yours in Vitalic Breathing, 
JOSEPH H. TRANT, A. M., LL. B. 
New York City, 
November 5, 1923. INTRODUCTION 
Many instructions have been given about 
eating, some about drinking more water, but 
how often have any definite concrete instruc- 
tions been given about breathing? Yet one 
can live forty days without food (Dr. Tanner 
did), one can live several days without 
water, but how long could one live without 
AIR? In the history of British India, on the 
night of June 18, 1756, the British garrison 
of one hundred and forty-six men were cap- 
tured and thrown into an apartment, since 
called the “Black Hole of Calcutta.” This 
room was only twenty feet square, having 
two small windows, and they were partially 
obstructed by a veranda. In the morning 
only twenty-three were found alive. Lack 
of oxygen and poisonous carbon dioxide gas 
15 16 
Introduction—Continued 
exhaled by these men were largely respon- 
sible for this terrible catastrophe. 
Many people are ignorant or careless 
about proper breathing, using only a small 
part of their lung capacity and consequently 
are unhealthy and inefficient. A patient who 
went up to the Adirondacks for a chronic 
bronchial cough and had not derived much 
benefit from the wonderful invigorating air 
until he began “Sniff Breathing” remarked, 
“I have been a Y. M. C. A. gymnasium in- 
structor for years, thought I knew all about 
breathing—in fact, taught it in my classes, 
but I did not realize until I had practiced 
this new method how very little I knew 
about it. I not only lost my cough promptly 
and the other symptoms that made me sus- 
picious that I had tuberculosis, but I have 
reduced my waist measure one inch, added 
two inches to my chest expansion, and I 
never felt better in my life. The oxygen 
tank might be dispensed with many times 
later in life if the patient had learned how 
to breathe properly when young. Introduction—Continued 
17 
One of the most important facts about 
Vitalic Breathing is that it takes no extra 
time, requires no expensive apparatus, does 
not necessitate leaving home or work and is 
neither difficult to learn nor tiresome to 
practice. 
WALLACE BELDING HOUSE, M. D. 
New York City, 
November, 1923. AUTHOR’S FOREWORD 
TO THE THIRD EDITION OF 
VITALIC BREATHING 
Physical life is governed by three physical 
laws: the laws of breathing, eating, and 
relaxed movement. Proper observance of 
these three laws ensures glowing good 
health, steady nerves and a tremendously 
increased span of life. Add mental serenity, 
the attitude of joy and happiness, and you 
have the well-rounded, radiant life summed 
up. 
During the past five years thousands of 
men and women have found health, youth, 
joy of living, poise and power through the 
systematic practice of Vitalic Culture which 
embraces all the principles of life. Almost 
every day I receive letters from all over 
America from gratified purchasers of my 
book. Here in New York thousands of my 
personal pupils and readers of my book pro- 
19 20 
Author’s Foreword—Continued 
claim Vitalic Breathing the greatest health 
system ever devised. 
Oxygen is the vital spark of life. The 
daily practice of Vitalic Breathing while 
walking, or whenever the body is in a state 
of activity, prevents fatigue and makes exer- 
cise a joy instead of being a grind. If you 
want good health it is possible only through 
the perfect functioning of the glands of the 
body and by keeping your cells fully alive 
and active. Conscious breathing is the prin- 
cipal agent to accomplish this desired condi- 
tion. Combine with Vitalic Breathing the 
eating of foods rich in vital salts and vita- 
mines, and you have solved the secret of 
perpetual good health and strong nerves. 
From my experience with hundreds of 
nervous cases I am convinced that Vitalic 
Breathing will ultimately be used in every 
sanitarium in the country to bring about the 
adjustment of tangled nerves. The poise 
and calmness produced in nervous people by 
breathing the Vitalic way is at once appar- 
ent and final results are most extraordinary. 
Sick nerves become vitalized as if by magic 
and joy supplants gloom and despondency. 
It is your birthright to be well and happy, 
breathe in the vitalizing forces of the atmos- Author’s Foreward—Continued 
21 
phere, eat simple foods rich in vital salts, 
take a long- walk daily—then health is yours. 
Many who were lacking- in self-confidence 
found that desired state through the practice 
of Vitalic Breathing. The glorious feeling 
of vibrant health banishes every tendency to 
fear and doubt. Thus mental health is at 
once possible through the consistent, sys- 
tematic practice of Vitalic Breathing while 
walking or exercising. 
When Vitalic Breathing is taught in the 
public schools—and it will be eventually— 
the ailments of children will begin to fade 
away. Especially heart and respiratory 
diseases, as the practice of conscious breath- 
ing is the only sane and logical way to com- 
bat and cure these troubles. 
All physical exercise should be carried out 
under breath control, the harmonizing of 
Vitalic Breathing with the movements of 
the body. If you exercise in this manner 
you will not be tired or winded and your 
exercise will prove to be a health and vitality 
builder. 
Aspire to be a red-blooded, healthy, 
vibrant man or woman. You can accom- 
plish so much more when the feeling of vim, 
energy and dynamic vitality permeates your 22 
Author’s Foreword—Continued 
being. In years to come sickness will be 
looked upon as a mark of degradation as it 
is a proven fact that disease is the result of 
violating the laws of nature. 
Why not be gloriously well; why not have 
steady nerves; why not be happy and suc- 
cessful? You can win all these great essen- 
tials if you will live as outlined in this book. 
Try to realize that the great intelligence 
back of human life is ever trying to guide 
and direct you to live sanely so that your 
body and mind may radiate health and nor- 
mality. The expression of pain is simply the 
voice of nature warning you of incorrect 
living. Pain is a good friend and part of the 
plan of life. 
When you have a headache do not be satis- 
fied with driving it away by the use of drugs. 
Study how you have been eating and living, 
change from your bad habits to good ones 
and pain will not bother you any more. 
This is an age of keen, hard competition. 
The weakling is quickly forced to the wall. 
Aim to have the best health that can be 
yours. Determine that you will develop 
energy and vitality of mind and body. Then 
you may be a leader, a master. You can Author’s Foreword—Continued 
23 
climb the steepest heights. You can be what 
you want to be. 
Vitalic Breathing is proving a veritable 
Aladdin’s Lamp to thousands of aspiring 
souls. Light the spark of desire in your 
heart now so that you may give daily 
expression to life’s richest blessings, good 
health, poise, power, happiness and true 
success. 
All these essentials are within your grasp. 
Breathe nature’s way and become vitalized 
with strength and ambition, thereby ena- 
bling you to live and daily manifest the radi- 
ant, triumphant, successful, vibrant life. 
THOMAS ROBERT GAINES 
210 W. 107th Street 
New York City 
November 12th, 1923 Vitalic Breathing 
CHAPTER I 
WHAT IS VITALIC BREATHING? 
The Vitalic Sniff — health giving lung gym- 
nastics. Quick action, more oxygen, less dis- 
ease. Eliminates lung and muscle fatigue; 
promotes poise; smoothes the disposition. 
Vitalic Breathing means inhaling in sniffs 
and forcibly exhaling. This sniffing increases 
lung capacity, normalizes heart action, deep- 
ens the chest, improves the body posture, 
squares the shoulders, and energizes the entire 
body. 
Vitalic Breathing is all that its name im- 
plies — vitalizing, energizing, stimulating, 
health-promoting. 
Vitalic Breathing is curative and disease- 
preventing. 
Vitalic Breathing is a potent enemy of 
nervousness and inefficiency. 
Vitalic Breathing is the conqueror of lung 
25 26 
VITALIC BREATHING 
fatigue and shortness of breath, and reduces 
muscle fatigue. 
Vitalic Breathing will brighten your eye, 
make your body more elastic, and steady your 
nerves. 
Vitalic Breathing will give pale cheeks the 
healthful, ruddy glow of the man who lives 
out-of-doors. 
Vitalic Breathing is one of the surest means 
yet discovered for exercising the internal 
organs of the body and bringing about 
the perfect health that comes from normal 
functioning. 
An Important Forward Step 
In the Care of Your Body 
Vitalic Breathing is your waiting, ever- 
ready, faithful slave anxious to serve you day 
or night, winter or summer. 
Will you now take Vitalic Breathing into 
your life? 
Will you breathe Nature’s way for a little 
time each day, knowing that the compensation 
will be good health and joy of living? 
Will you believe in Nature, will you live her 
way, and breathe as she would have you do ? 
Scientifically explained Vitalic Breathing is 
a sound method of exercising the lungs, devel- WHAT IS VITALIC BREATHING? 
27 
oping the chest, and increasing the motility and 
function of the abdominal and pelvic organs. 
It is an absolutely safe form of exercise; 
requires comparatively little time, and costs 
nothing to take (no apparatus being neces- 
sary). It undoubtedly represents a most im- 
portant forward step in the development of 
lung gymnastics. 
For years it has been a well known fact that 
systematic, rythmic exercise of any muscle in 
the body will develop that muscle. The act of 
breathing results from the movement of cer- 
tain muscles in the chest, hence the above 
statement applies also to them, — i. e. — these 
muscles can be developed with proper training. 
Vitalic breathing is produced by a sharp, 
quick action of the diaphragm, the intercostal, 
the pectoral, and other muscles of the chest 
while inspiring. The mouth is closed during 
both inspiration and expiration, the nose being 
used for both the entrance and the exit of 
the air. 
To begin the practice of Vitalic Breathing 
start inspiring or drawing in air by two or 
three short, sharp, quick sniffs through the 
nose, with mouth closed, and expiring or ex- 
pelling the air with one full, rapid, deliber- 
ate breath, also through the nose and with 28 
VITALIC BREATHING 
mouth closed. The expelling time is equal to 
about two-thirds the time of the two or three 
inspiring sniffs. 
Simple and Pleasant Way 
Of Winning Perfect Health 
The simplest and pleasantest form is to prac- 
tice Vitalic Breathing while walking, using a 
sniff to each of two or three steps, and exhal- 
ing or expelling the air with the next two 
steps. In other words, in walking four or five 
steps sniff, or draw in air, during the first two 
or three steps, and expel the air during the 
last two steps. There is no hard and fast rule 
as to the number of sniffs. Each individual 
may adapt the system to his own liking. 
In order to properly value the sniff method 
and its effects it is necessary to compare it 
with ordinary breathing. 
Under ordinary circumstances the act of 
inspiration takes up less time than does the 
act of expiration; also there is a slight pause 
after expiration. With the sniff breathing 
method, on the other hand, the time is equally 
divided between inspiration and expiration, 
and no time is lost. 
Again: in ordinary breathing the enlarge- 
ment of the chest is largely a muscular act; Be an upstanding man. The secret of good posture is 
freedom and ease. WHAT IS VITALIC BREATHING? 
31 
the diaphragm, the external and internal in- 
tercostal muscles being chiefly used. The 
expansive movements in the lower part of the 
chest are greater than those of the upper. 
Under the sniff breathing method, on the 
other hand, in inspiration the greatest move- 
ment occurs in the upper antero-posterior 
diameter of the chest, due to the fact that in 
addition to the previously mentioned muscles 
the pectorals and trapezius muscles also are 
used. 
Ordinary Breathing Will Not 
Accomplish This So Readily 
And that is not all, for, in addition to the 
function exerted by the muscles external to 
the lung, the muscular fibres of the air-vesicles 
and bronchial tubes possess a contractile power 
which, when forced expiration is practiced, 
(as by this method of breathing) assist in 
expiration, and consequently make possible the 
removal of some residual air from remote 
parts of the lung which is heavily loaded with 
carbon dioxide, and is therefore a detriment 
to the blood, and a depressent to the system. 
By this method of breathing, air cells which 
ordinarily are seldom used are filled with air 
— also the normal capacity of all normally 32 
VITALIC BREATHING 
used air cells is increased to a considerable 
extent. 
What does this mean? It means that more 
oxygen is brought to the lungs, and this in 
turn means that the blood absorbs more oxy- 
gen. As a consequence there is a more rapid 
exchange of oxygen for carbon dioxide, the 
waste matters of the blood are more rapidly 
burned up, and the ultimate effect is that the 
natural defenses of the body against disease 
are increased. 
In other words, the mechanism of the whole 
breathing apparatus is thus exercised and 
enlarged and made to do more than it ordin- 
arily would be able to do. All this can he 
accomplished zvithont any undue tax or strain 
on the body. 
Why You Get Tired and 
How You May Avoid Fatigue 
Physiologists have known for many years 
that the more quickly the movements of respir- 
ation are performed the larger is the propor- 
tionate quantity of carbon dioxide expired, i. 
e., the larger the amount of air inhaled in a 
given period the larger will be the amount of 
carbon dioxide exhaled. 
Vitalic Breathing favors quick action, WHAT IS VITALIC BREATHING? 
33 
and therefore a larger amount of air is 
inspired than would be the case under normal 
breathing. 
Fatigue is evident whenever the blood 
becomes overcharged with carbon dioxide and 
the products of cell destruction. It usually 
results because of inability of the blood to 
have its wastes oxydized as rapidly as they 
are produced, and a condition known as acid- 
osis sets in. 
Burn Up Your Waste Matter 
And Give Your Blood Fresh Oxygen 
Therefore, if you wish a new lease on life; 
if you wish to make the body stronger; if you 
wish to keep the body young, it is necessary 
to burn up the waste matter in the blood in 
the most complete manner possible. This 
can be done by supplying the blood with 
more oxygen by way of the lungs, through 
proper rythmic breathing — that is, Vitalic 
Breathing. 
Another thing which is very noticeable 
while Vitalic Breathing is practiced is the fact 
that there is produced with each sniff a very 
sudden and forcible retraction of the abdom- 
inal wall, causing movement of practically all 
of the contents of the abdomen, as well as the 34 
VITALIC BREATHING 
pelvis, i. e., every abdominal and pelvic organ 
is set in motion with each sniff. 
Due to the suddenness of the movement, 
contraction, and later dilation of all the ab- 
dominal and pelvic viscera occurs. That these 
effects will be beneficial in indigestion, due to 
stomach or bowel inactivity; that they will 
rout constipation, and all conditions produced 
by a sluggish state of the alimentary tract, 
is obvious. Under this method of breathing 
the abdominal organs receive active exercise, 
while under normal breathing only passive 
movements of the organs take place. 
If You Would Know Real Joy 
Just Try This Way of Walking 
As you become accustomed to the daily prac- 
tice of Vitalic Breathing, while walking at an 
average gait inhale three times covering three 
steps, one sniff at each step; then forcibly 
exhale through the nose the air taken in by 
the three sniffs, covering the next two steps; 
thus one full inhalation of three sniffs and 
one exhalation to cover five or six steps in all. 
After this system is used some time and your 
lung capacity increases, you may inhale four 
or more times, always inhaling through the 
nose. Never breathe through the mouth while walking, WHAT IS VITALIC BREATHING? 
37 
Personally, when I walk rapidly I use the 
following method of breathing: one deep sniff 
covering the first step, two short sniffs cover- 
ing the second step, then forcibly expelling 
the air through the nose at the next step. This 
system not only reduces lung fatigue to a min- 
imum, but also enables you to walk with great 
rapidity, with little or no muscle fatigue. 
Sometimes I change off to three-sniff 
breathing, and when walking very fast I 
resort to two sniffs and one exhalation cover- 
ing three steps in all. Each individual must 
find out for himself the sniffs most suitable 
for walking. 
For ordinary running Vitalic Breathing is 
usually found most useful by executing it in 
the following manner: 
As you begin to run sniff in strongly for 
two strides and exhale forcibly covering the 
next, in all three paces for the full inhalation 
and exhalation. This system of breathing 
must be practiced continuously while run- 
ning. 
If you feel that you have taken in too much 
oxygen, then allow two paces for the exhala- 
tion. If greatly winded, practice single sniff 
breathing for a little while; sniff in for one 
stride and exhale at the next. Half a dozen 38 
VITALIC BREATHING 
such strides will usually remove the cause of 
your lung distress. 
Never breathe through the mouth whilfe 
running. Read the Section on walking and 
running for fuller instructions. 
Climb Stairs and Hills— 
Cut Out the Elevators 
Climbing is a wonderful health aid, if 
proper breathing is employed while you climb. 
Do not take the elevator unless absolutely 
necessary; use the stairs and practice Vitalic 
Breathing, and lung fatigue and shortness of 
breath will scarcely bother you at all. 
For climbing hills and stairs practice Vitalic 
Breathing as in running. Hold the body erect 
and inhale in sniffs twice, covering the first 
two steps; then forcibly exhale at the third 
step. At the fourth and fifth step inhale as 
before; at the sixth step, exhale. Make this 
breathing continuous while mounting stairs 
or climbing inclines. Do not fail to use 
the nose exclusively for inhaling and ex- 
haling. 
When you exercise sniff in twice, then 
forcible exhale. Endeavor to fill the lungs 
during the time you are undergoing the most 
severe strain; as you relax, exhale. Never It is essential to the health of women to learn to enjoy 
long daily walks. Wear common sense, practical walking 
shoes. WHAT IS VITALIC BREATHING? 
41 
exercise with the mouth open, always use the 
nose for inhaling and exhaling. 
In golfing, tennis and dancing, for best 
results sniff in twice, covering two steps, 
exhale forcibly covering the next step or two 
steps. Don’t forget to keep your mouth 
tightly shut, and make your sniff breathing 
and forcible exhaling continuous or almost 
continuous as you play golf or tennis, or while 
you dance. Vitalic Breathing thus executed 
will practically eliminate lung and muscle 
fatigue. 
Many singers recommend Vitalic Breath- 
ing. They say that a short sniff will draw in 
as much air as an ordinary breath; besides, 
the voice and its carrying power is strength- 
ened and improved, and the resonance is 
increased, because the entire “ resonance 
chamber ” — the oral cavity, the naso-pha- 
rynx, and the air chambers of the head have 
been stimulated by Vitalic Breathing to their 
healthy, normal condition. 
Study carefully the various corrective 
exercises and apply those best suited to your 
needs. While undertaking any strain, inhale 
in sniffs and forcibly exhale as you relax. 
Walk half an hour every day, employing 
Vitalic Breathing, and your walk will be most 42 
VITALIC BREATHING 
enjoyable and healthful because of absence 
of fatigue. Run for a few minutes some time 
each day; running becomes a positive pleas- 
ure and health promoter when Vitalic Breath- 
ing is practiced. 
Everyone needs Vitalic Breathing — the 
well, the sick, boys, girls, men and women, 
all will equally profit by its daily execution. 
Nervousness yields to the poise-promoting 
influence of Vitalic Breathing. Tangled 
nerves will become untwisted; sensitive, hys- 
terical, unstrung dispositions will grow nor- 
mal. Vitalic Breathing stands for physical 
and mental perfection. 
Adopt Vitalic Breathing today. Make it 
a part of your daily life and it will make that 
life worth living. CHAPTER II 
IMMUNITY FROM DISEASE 
How to regulate the sniffs. The value of 
a good walk. Shoes and sense. Run with- 
out losing your breath. Close your mouth and 
open your lungs. Vitalic Breathing is elastic. 
If we practice the right kind of living by 
keeping ourselves at a high level of physical 
fitness, we are storing up within our bodies 
Nature’s ammunition that will make us im- 
mune to disease. 
Fill every cell in your lungs with fresh 
air, while walking briskly in the sunlight, by 
the daily practice of Vitalic Breathing and 
your tissues and fluids will produce conditions 
and substances that resist and even devour 
the germs which you carry now, or with which 
you will almost inevitably come in contact 
today, tomorrow, and thereafter. 
Dr. Royal S. Copeland, Commissioner of 
Health, of New York City, says in a recent 
article: 
“ Tuberculosis is a house disease. It is 
43 44 
VITALIC BREATHING 
fostered by bad housing, poor ventilation, 
lack of sunlight, dust — by all the conditions 
of bad housing. 
“ Under-nourishment from lack of food, 
or improper food, is an important factor. 
“ Worry, doubt, unhappiness — we cannot 
escape the effects of the mental state. 
“ Fortunately, the germ of tuberculosis 
is a lazy, inactive, easily-killed organism. A 
few hours in the sunlight ends its career. 
Our Grandmothers Were Wise 
Even if They Were not Scientific 
“ Our grandmothers, even though they did 
not know the scientific reason for doing 
many things, were wise in their day and 
generation. They used to hang the bedding 
and the contents of the closets on the clothes- 
line “ to sun.” “ Sunning ” will kill not only 
the germs of tuberculosis, but also pneu- 
monia germs, and probably the germs of a 
lot of diseases we little understand as yet. 
“ We spend more hours in the bedroom 
than in any other single spot. Our lives are 
likely to be made or broken by the kind of 
places in which we sleep. No matter how 
small the room, it should be arranged to get 
the maximum of air.” A brisk ten minutes* walk in the afternoon and a long 
walk after the evening meal will do much to banish sleep- 
lessness. IMMUNITY FROM DISEASE 
47 
Fresh air, sunlight and good food — thus 
Dr. Copeland indicates what your body needs. 
I add exercise, with Vitalic Breathing. 
The health of your entire body may depend 
upon the amount of walking you do each day. 
Walk for at least fifteen minutes daily, and 
walk briskly for best results. Endeavor if 
possible to walk for an entire hour every day. 
Continually practice Vitalic Breathing as you 
walk, using the nose exclusively for inhaling 
and exhaling. 
A Real Walk Every Day 
Is a Certain Path to Health 
It is essential for the health of women to 
learn to enjoy long daily walks. Women's 
walking clubs should be formed in every com- 
munity. The greatest care should be taken 
of the feet. Visit the chiropodist at least 
twice a year, and never wear shoes that pinch 
or bind the foot. This applies to men and 
women. 
High heeled shoes are an abomination for 
women, as they may throw the entire bony 
structure of the body out of poise, and cause 
endless trouble and pain. Wear common 
sense, practical walking shoes during the day, 
and if you must wear high heeled shoes adopt 48 
VITALIC BREATHING 
them for evening wear only. Rubber heels 
are a great aid to walking, as they prevent 
jar and noise and give resilience and spring 
to the step. 
If all the other physical exercises were 
barred to mankind, walking alone will keep 
him fit, healthy and happy; and walking is 
doubly enjoyable where it may be done with 
little or no lung fatigue, by zealously practic- 
ing Vitalic Breathing. 
Walking is Nature’s own perfect exercise, 
it improves every part of your body, it vital- 
izes the blood, it helps to sharpen up the pow- 
ers of vision and hearing, and often banishes 
constipation, nervousness and insomnia. 
An Ideal Walking Method 
For Use When on the Streets 
Learn to walk correctly and to breathe 
properly, and a new life will shortly unfold 
itself to you. 
While walking, govern your breathing by 
the character of the ground and the rapidity 
of your movement. 
Here is an ideal method for the average 
person walking at an ordinary pace along the 
street, or on level ground. 
Inhale in sniffs four times while taking four IMMUNITY FROM DISEASE 
49 
steps, hold the breath for the next step and 
then exhale forcibly during the next two 
steps; thus the entire period of inhaling and 
exhaling is extended over the time of taking 
seven consecutive steps. 
If you increase your pace, you may use the 
same method, excepting, however, the hold- 
ing of the breath for two steps; that is, you 
inhale four times covering four steps, and 
then immediately exhale covering two steps. 
In very rapid walking, inhale three times for 
three steps and exhale forcibly at the next 
two, making five steps in all. 
We use the words “three times,” “four 
times” because the breathing is to be done in 
sniffs, one sniff per step. 
When you are walking down a decline, 
simply take slow, long deep breaths or in- 
hale three or more short sniff breaths and 
let them out gradually. 
After a few weeks of walking practice with 
Vitalic Breathing, you will learn the number 
of inhalations and exhalations best suited to 
yourself. There is really no hard and fast 
rule by which you are to be governed,for indi- 
viduals are differently constituted in regard 
to lung power and breathing capacity, and 
you must regulate your breaths to suit your- 50 
VITALIC BREATHING 
self. The majority of men and women will 
be best suited by the schedules given in detail 
in Chapter III. 
You Can Run and Enjoy It 
If You Use Vitalic Breathing 
While running, Vitalic Breathing is used 
somewhat differently. If you begin to run 
slowly inhale in sniffs at each step for three 
steps, then immediately exhale forcibly for the 
next two steps. Do not hold the breath as in 
walking. In more rapid running, inhale twice 
and exhale forcibly at once, covering two 
steps, inhaling and exhaling thus for four 
steps. In very rapid running, inhale twice 
for two steps, and exhale forcibly on the 
next step, covering three strides in all. 
If greatly winded, rest the lungs by inhal- 
ing deeply at one step, and exhaling forcibly 
at the next, continuing this until you have 
restored sufficient oxygen to the blood. Usu- 
ally a dozen such breaths is enough. 
Remember that while running the breath- 
ing should be continuous, inhaling or exhal- 
ing. This method burns up fatigue-waste 
almost as soon as it is produced. By this 
method you can run a considerable distance 
without being winded or distressed. She should change her shoes. High heels throw the entire 
bony structure of the body out of poise and cause endless 
trouble and pain. IMMUNITY FROM DISEASE 
53 
Every man, woman and child who earn- 
estly desires good health and a long life 
should run for two or three minutes every 
day, using Vitalic Breathing while running. 
This time may be continuously increased if 
the running is thoroughly enjoyed. 
A good system of exercise consists of 
combined walking and running. Walk 
briskly for three minutes, then run for one 
minute, then begin the three minute walk, 
then the minute run, and so on for half an 
hour or longer. 
If you could but realize the wonderful 
power for good that systematic daily walking 
and running is, how quickly would disease 
and fatigue melt away, and invalids would 
become mighty scarce in our good land. 
Children Should Be Instructed 
As to the Proper Method of Breathing 
Children should be taught to use Vitalic 
Breathing while running, as it tends to pre- 
vent the heart-strain which is often so preva- 
lent in school children. 
Sunlight is a marvelous tonic for weak 
lungs. Face the sun and take twenty upper 
breaths, keeping the eyes closed if the light 
bothers you. Then, step into the cool shade 54 
VITALIC BREATHING 
and take an equal number of upper breaths. 
The warm rays of the sun will relax the lungs, 
then the cool air will stimulate and energize 
them to new activity. 
Be sure to exhale forcibly. If you are suf- 
fering from any lung or heart trouble con- 
sult your doctor before taking these exercises. 
Remember to hold the body erect while 
walking or running. This is of great impor- 
tance to your health. 
Breathing Through The Mouth 
Distorts Faces That Might Be Beautiful 
If mouth breathing has been a habit, it 
may be quite easily corrected by disciplinary 
exercises and will power, and by the removal 
of mechanical sources of obstruction from 
the nasal passages. The mouth should not 
be used for breathing. Many beautiful faces 
distorted by mouth-breathing can be made 
attractive in contour and to glow with health 
by corrective breathing exercises. 
Special attention should be given to chil- 
dren who breathe through the mouth while 
sleeping. This habit will automatically cease 
when Vitalic Breathing is daily practiced, but 
if allowed to continue it becomes a serious 
menace to health. Remember always to hold the body as erect as possible 
while walking-. IMMUNITY FROM DISEASE 
57 
When you have practiced Vitalic Breathing 
for several weeks, then you may try out my 
own special advanced system which I use when 
walking at the rate of six or more miles an 
hour. At the first step sniff once, while tak- 
ing the second step take in two short sniffs, 
exhale covering the next step. This makes a 
rhythmic breath and you can walk with tre- 
mendous rapidity for miles and miles without 
being in any great degree lung or muscle 
fatigued. 
Occasionally, while on a long hike, you may 
change to four consecutive sniff inhalations 
for four steps, then exhale covering the next 
two steps. This helps to relieve the monotony 
of the first mentioned method. 
Weather Conditions Make A Difference 
Work Out Your Own Breathing Program 
Weather conditions often make a great dif- 
ference in the atmosphere relative to breath- 
ing. On a cool day you may thoroughly enjoy 
four sniffs for four steps; the next day three 
sniff breathing suits you much better because 
of different weather conditions. Occasionally 
after exhaling walk a few steps without 
inhaling. 
Remember Vitalic Breathing is elastic, and 58 
VITALIC BREATHING 
each and every individual must work out a 
sniffing schedule best suited to himself. The 
chief thing to keep in mind that a certain time 
daily must be devoted to the practice of Vitalic 
Breathing. THE INTERNAL BREATH 
FIGURE ONE 
An excellent exercise for women and girls. Devel- 
ops the arm and shoulder muscles and tends to pro- 
mote the growth of the hair. 
Directions — Separate the feet so that the heels 
are about twelve inches apart. Exhale and bend the 
body directly over to the front, arms hanging down 
loosely (Figure i). Keep the eyes looking at a point 
between the toes during the arm swingings. Now 
throw the arms as high as possible to the left side. 
59 THE INTERNAL BREATH 
FIGURE TWO 
Let the right wrist curl loosely around toward the 
neck for a moment (Figure 2). Then swing the arms 
over to the right side (Figure 3), hold for a moment 
and swing back (Figure 2). The knees must not be 
bent at any time during the execution of this exercise. 
At all times the arms must be loose; no rigidity must 
61 THE INTERNAL BREATH 
FIGURE THREE 
be in evidence while swinging the arms from side to 
side. One or two minutes practice of this exercise is 
usually sufficient at one time. 
Breathing Directions — Sniff in twice, and 
exhale at once, continuously through the nose dur- 
ing the practice of the Internal Breath. 
63 CHAPTER III 
THE JOY OF EXERCISE 
Make your body obey your will. Vitalic 
Breathing a somnifacient. The Vitalic Sway, 
the Internal Breath, the Upper Breath — 
sniffs to health. The Obesity Bend — the fat 
man’s delight. The Vibration Breath — can 
you trill? The Tensing Breath — an awak- 
ener. 
When you have mastered the first princi- 
ples of Vitalic Breathing you will be ready to 
select the exercise, or exercises, best suited to 
your habit of life and your physical condition. 
Between each chapter of my book are inserted 
a series of pictures illustrating the various 
exercises that I shall touch upon briefly in 
this chapter. 
You Can Find No Greater Joy 
Than Varied Exercise, Sanely Used 
With each set of drawings are printed my 
instructions for the use of the exercise. The 
individual reader will determine which ones 
will be best adapted to his use. 
Pick out your exercise, or exercises today. 
65 66 
VITALIC BREATHING 
Experience the joy of making your body obey 
your will. Do not make the mistake of 
attempting too much. But be sure that you do 
— every day — the exercise you select for 
yourself. 
Five or six minutes devoted daily to the 
stretching and breathing exercises will help to 
keep you in prime condition. These are scien- 
tific, curative and corrective exercises for the 
building up of the entire body. Incorporate 
them in your daily health program, and 
increased vitality, health, strength and vigor 
will follow. 
Morning is the Ideal Time 
For Exercise — Try Breathing At Night 
Remember that the morning is the ideal 
time for exercising, but you can practice 
before retiring, if it be found impracticable 
to perform the exercises in the morning. Many 
who suffer from nervousness cannot sleep 
well if they exercise before retiring. They 
should exercise in the morning and simply 
take the breathing at night. 
Vitalic Breathing is most generally a sleep 
producer. A cold spray, or shower, should 
follow the morning exercises. The water 
may be gradually cooled, if the sudden con- THE JOY OF EXERCISE 
67 
tact of cold water is found disagreeable. 
Exercise always at an open window, or out 
of doors. 
It is not absolutely essential for good health 
to take stretching exercises, providing you 
walk rapidly at least half an hour daily breath- 
ing in sniffs. However, even three minutes 
systematic daily stretching will prove of the 
utmost benefit to your muscles and internal 
organs. 
Try the Vitalic Sway— 
It Will Work Wonders for You 
The Vitalic Sway stretches, stimulates and 
strengthens the entire body, and particularly 
the muscles of the abdomen. It is especially 
useful in constipation. It may also be used 
as a concentrative exercise. Stand erect, feet 
apart, then bend the body and head over as 
far as possible to the left side, avoiding a ten- 
dency to lean backward or forward by keep- 
ing the head in line with the legs. As you pro- 
ceed to bend the body raise the right arm as 
high as possible well above your head and over 
to the left, touch your left leg as far down as 
possible with the left hand and raise the heel 
of the right foot off the ground. Then reverse 
the same motions to the right side. The knees 68 
VITALIC BREATHING 
must not be bent. In all there are four motions 
simultaneously executed — bending the body, 
stroking the leg, raising the arm and lifting 
the heel. 
You May Exercise Your Mind 
By Adding This Feature 
The Vitalic Sway may be used as an exer- 
cise for your mind, if you like. As you bend 
the body to the left side and raise your right 
arm you call out loudly “ one,” as you bend 
over to the right side and raise the left arm 
you call “ A.” Swinging back to the left side 
you call “ two,” and then to the right you call 
“ B,” and so on until the entire alphabet is 
correctly called off. 
Remember the right hand represents figures 
and the left hand the letters of the alphabet. 
When you have mastered calling numbers and 
letters correctly, then proceed to the next 
stage calling the alphabet backward. The first 
motion while raising the right hand call 
“ one,” the second motion while raising the 
left hand call “ Z ” and so on until you finish 
the alphabet at “ A.” When you have mas- 
tered the alphabet backwards then proceed to 
the third stage calling the alphabet backwards 
and forwards; thus, as you raise the right arm THE JOY OF EXERCISE 
69 
and bend to the left call “ one/’ as you bend 
to the right call “ A,” then to the left call 
“ two,” then to the right call “ Z,” then to 
the left call “ three,” then to the right call 
“ B,” then to the left call “ four,” then to the 
right call “ Y,” and so on until the alphabet 
is counted and called correctly. In this fashion 
you are exercising your body and improving 
your memory. 
The Internal Breath is Fine 
For Women and for Girls 
A fine exercise for women and for girls 
approaching womanhood, is The Internal 
Breath. Its use strengthens and develops the 
shoulder and arm muscles and tends to make 
the body firm and elastic. It sends the blood 
into the scalp and will help to promote the 
growth of the hair by causing a better circu- 
lation of blood in the scalp, and the nourish- 
ing hair follicles. 
Bend the body well over at right angles, let 
the arms hang loosely from the shoulders. 
Forcibly throw the loose arms as high as pos- 
sible to the left side, then immediately swing 
them over to the right. Keep the eyes firmly 
fixed on the ground between the feet. The 
knees must not be bent at any time. At all 70 
VITALIC BREATHING 
times the arms must be loose, no rigidity must 
be in evidence while swinging the arms from 
side to side. Let the wrist of the lower arm 
curl around the neck, hold the arms elevated 
just for a second, then swing them quickly yet 
loosely around to the opposite side. Two or 
three minutes practice of this exercise is usu- 
ally sufficient at one time. See pictured instruc- 
tions for complete details. 
The Upper Breath Will Help 
To Give You a Clear Head 
If you are troubled with ordinary goitre, 
catarrhal deafness, nasal catarrh, (the “ trou- 
ble ” may be a deviated septum) or eyes 
weakened as a result of lack of muscular 
tone, or toxic accumulation, try The Upper 
Breath. Many of my pupils have been abso- 
lutely cured of these ailments by its use. 
Stand erect, with feet about ten inches 
apart, arms hanging loosely by the sides, air 
expelled from lungs. Slowly raise the arms 
at right angles to the body, at the same time 
begin to breathe in short sniffs. From six to 
ten sniffs should fill the lungs. Have the lungs 
packed just as both hands meet directly above 
the head. Then lock the index fingers and 
hold the breath for three to five seconds. THE JOY OF EXERCISE 
71 
Then unclasp the fingers and bring arms 
rather rapidly down to the sides, at the same 
time exhale forcibly. The lungs should have 
expelled all the air possible when arms are 
down. Then immediately repeat, breathing 
as before. The execution of this breathing 
exercise at least twenty times every morning 
and evening will produce most gratifying 
results. The arms must be brought down 
in the same manner as bringing them up, 
at right angles to the body. See pictured 
instructions. 
“Nobody Loves a Fat Man” 
—But This Exercise Will Help Him 
The Obesity Bend is invaluable for 
strengthening the muscular walls of the abdo- 
men, reducing the waist line, and making the 
muscles of the back firm and strong. It is 
also useful in constipation. Stand with feet 
apart, then bend the body as far over as pos- 
sible to the direct front, at the same time 
touching the floor with the right hand, and 
raising the left hand as high above the head 
as possible. The left knee is to be kept stiff, 
the right knee may be slightly bent. Then 
bring the body back to the original standing 
position, and, reversing the movements of the 72 
VITALIC BREATHING 
hands, bend down and touch the floor with 
the left hand and raise the right hand above 
the head. Do not alternate the knee bending, 
always keep the left rigid and the right knee 
slightly bent. Remember the body is to be 
bent over directly to the front, never incline 
to the right or left sides. All the movements 
must be continuous while executing this exer- 
cise, bending, raising the body, and moving 
the arms. No pause must intervene until 
completion. Two minutes of this exercise 
morning and evening will give excellent 
results. See pictured instructions. 
Increased Vitality Will Be Yours 
If You Master This Breath 
The Vibration Breath is a novel exercise. 
Numbers of my pupils suffering from catar- 
rhal troubles have benefited by it. This exer- 
cise arouses, vibrates, and stirs up the blood, 
nerves and internal organs. 
Stand erect with the feet apart. Now pack 
the lungs completely by six or more short 
sniffs. When lungs are completely filled beat 
the ball of the hands sharply against the chest 
walls, at the same time trilling with the voice, 
while letting the air slowly escape from the 
lungs. Proceed from walls of the thorax to THE JOY OF EXERCISE 
73 
the abdomen and breathe, trill, and vibrate 
with the hands as before. In this manner 
cover the entire body, back, legs, arms, etc. If 
unable to trill when the tongue is placed 
lightly above the upper front teeth, then 
loudly make the sound a-a-h, as in father, 
continuously during the exercise. The prac- 
tice of the Vibration Breath for two minutes 
each day will be profitably repaid by improved 
health and greater vitality. See the detailed, 
pictured instructions. 
This Stunt Before Arising 
Will Start Your Day Right 
The Tensing Breath strengthens the lungs 
and the muscles of the arms and shoulders; 
stretches, stimulates and frees congestion of 
spine and spinal nerves. 
Lie on the floor, bed, or on a cot. Relax the 
body completely, then pack the lungs by inhal- 
ing in short sniffs. When lungs are filled pass 
the hands to the back of the head and grasp 
the edges of the cot or bars of bed and pull 
upward. Then, tense the body while holding 
breath; stretch the legs as far down as possi- 
ble and push your head up as much as you 
can. After holding the breath and tensing 
and stretching the entire body for six to ten 74 
VITALIC BREATHING 
seconds, then exhale and relax with arms 
returned loosely to the sides. Then begin to 
pack the lungs and tense and stretch as before. 
Remember no pillow is to be under the head. 
Practice the Tensing Breath at least a score 
of times each morning before arising. Be 
sure to have the lungs filled before pulling, 
tensing and stretching. Exhale and relax after 
the strain. See pictured instructions. 
After All, Walking Is 
Nature’s Perfect Exercise 
All of these exercises and the others, given 
in detail with illustrated instructions through- 
out this book, are good — each in its own way, 
but remember always that walking is Nature’s 
perfect exercise. For the benefit of my read- 
ers I append herewith tables on walking and 
running that will be readily understood and 
may be easily applied: 
WALKING. 
Steps 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 
Slow walk A SSSEEESSS EEE 
Slow walk B SSSSEEESS S S EEE 
Fast walk ..C SSSEESSSEE 
Fast walk D SSSESSSE 
Fast walk E SsSEESsSEE 
s s 
Rapid walk F SsEESsEE 
s s 
Very rapid walk.. .G SsESsESsE 
s s s THE JOY OF EXERCISE 
75 
Very rapid walk. ..H SSESSESSE 
If greatly winded.. J SESESESE 
If heart is weak. ..K SSSEEESSSEEE 
A—Inhale three sniffs for three steps, then exhale in a gush covering 
three steps; do not exhale in sniffs. 
B—Inhale four sniffs for four steps, exhale in a gush covering three 
steps. 
C—Inhale three sniffs for three steps, exhale in a gush covering two 
steps. 
D—Inhale three sniffs for three steps, exhale covering one step. 
E—Inhale one deep sniff for first step, two short sniffs for second step, 
and one deep sniff for third step, exhale covering next two steps. 
F—Inhale one sniff for first step, two short sniffs for second step, 
exhale covering next two steps. 
G—Inhale as in F, but exhale covering the third step. 
H—Inhale two sniffs for two steps, exhale covering next step. 
J—Inhale at first step, exhale at second step. A dozen such inhalations 
should banish shortness of breath. 
K—Inhale in sniffs for three steps, exhale in sniffs for the next three 
steps. 
These combinations of Vitalic Breathing 
have been thoroughly tested and will suit the 
great majority of people. Practice the 
combination best fitted for your breathing 
apparatus. 
RUNNING. 
1 2 3 4 5 6 7 8 9 10 11 12 
Slow running A SSSESSSESSSE 
Slow running B SSEESSEES S EE 
Fast running C SSESSESSESEE 
Fast running D s E s E s E 
If winded E SESESESE 
A—Inhale three sniffs covering three strides, exhale covering the next 
stride. 
B—Inhale two sniffs covering two strides, exhale covering next two 
strides. 
C—Inhale two sniffs covering two strides, exhale on the third stride. 
D—Inhale in two short sniffs for the first stride, exhale covering the 
next stride. 
E—Inhale at the first stride, exhale at the next. 76 
VITALIC BREATHING 
Use the nose only for breathing while you 
run. Short runs daily for practice will soon 
develop your breathing capacity, so that a half 
mile jog at a fairly rapid gait will not incon- 
venience you to any marked degree. Good posture is synonymous with good health. Learn to walk, 
sit, and stand correctly. THE ELASTIC SWAY 
FIGURE ONE 
This exercise will help to produce all around elas- 
ticity of the body, and will also prove stimulating to 
the internal organs. 
Directions — Stand erect, heels about ten inches 
apart. Extend the arms loosely on a line with the 
shoulders directly to the front (Figure i). Swing 
the arms and torso as far around to the right side as 
77 THE ELASTIC SWAY 
FIGURE TWO 
possible, at the same time tilting the head and eyes to 
follow the movements of the hands. Hold this posi- 
tion one second. Then swing back the arms and torso 
to the left side with the same movements. Arms must 
be extended at the shoulder height. Feet must not be 
moved while executing this exercise. 
Breathing Directions — As you proceed to 
79 THE ELASTIC SWAY 
FIGURE THREE 
swing the arms to the right side, take a deep breath, 
and hold it for one second before exhaling. Exhale 
as you swing arms to the left side. Inhale and hold 
breath as you return to the right side. Follow this 
method continuously while you perform this exercise. 
Inhale and exhale through the nose. 
81 CHAPTER IV 
BE AN UPSTANDING MAN 
The secret of good posture. Body-slouch, 
health-slouch, mind-slouch. The successful 
man stands erect. Climb stairs, climb hills, 
sniff, and climb to health. 
Stand erect, chest well out without forcing 
or straining; square the shoulders, but do not 
draw them tightly. 
The abdomen, whether prominent or not, 
should be somewhat forcibly drawn in, as the 
internal organs will be better supported in 
that position. 
The head should be held squarely, so that 
the eyes look directly in front. 
Do not tilt the head, or stick out the chin. 
Keep your neck perfectly flexible — not stif- 
fened in any way. 
The secret of good posture is freedom and 
ease. Eliminate tenseness and rigidness, as 
a tightening, or stiffening of the muscles will 
result in a strained, unnatural appearance. 
While sitting, hold the body loosely erect 
83 84 
VITALIC BREATHING 
and comfortable. Flat chests, round shoul- 
ders and improper posture, aside from the 
slovenly appearance, tend to make people 
lethargic, and do not promote good health. 
Sit erect. Don’t slouch. 
A daily, systematic posture-exercise will 
in a few months correct the tendencies to a 
slovenly posture and give you square shoul- 
ders, deep chest, more vitality, an improved 
lung capacity and more powerful heart action. 
Avoid Toeing Out, or In 
Practice Correct Foot-Control 
Always walk with the toes pointed straight 
to the front. Avoid toeing out, or in. Proper 
posture, combined with correct foot-control, 
and the wearing of shoes that are properly 
adapted for your feet, will to a great degree 
prevent the tendency to fallen arches and 
other foot troubles. 
It is a simple thing to cultivate an erect, 
graceful carriage, and yet scarcely one young 
man in one hundred stands or walks erectly. 
Universal training along military lines, when 
adopted, will work wonders for the boys and 
young men of this country. 
Through excessive cigarette smoking, many 
young men fall into a slouchy, stooped shoul BE AN UPSTANDING MAN 
85 
der posture. Vitalic Breathing will help to 
correct this, and also prevent an excessive 
desire for smoking, as the added oxygen 
inhaled will diminish the craving for tobacco. 
The Successful Man Always 
Carries Himself Like a Winner 
In the business world correct posture is 
desirable and profitable. Notice the success- 
ful executive. He holds himself erect; those 
holding minor positions often are round- 
shouldered and stooped. This is especially 
true in the retail store field. 
If you are compelled to sit at a desk several 
hours daily, straighten up occasionally, and 
take in a dozen sniff breaths. 
Before engaging in any important confer- 
ence stand erect and breathe in sniffs for two 
or three minutes. This will charge your blood 
with oxygen, awaken your intellect and clear 
your mind, and thus you will have a greater 
chance to win your point than your opponent, 
who is not so prepared. 
While automobiling, occasionally breathe in 
sniffs, thus exercising your internal organs, 
properly oxygenating your blood, and your 
drive will be a source of health as well as 
pleasure. 86 
VITALIC BREATHING 
All these breathing exercises, besides 
improving your posture, will also keep you 
free from lung troubles. 
Deep breathing may be used while doing 
stretching exercises, and also while walking, 
when sniff breathing is not used. 
Before beginning any exercise take a deep 
breath and hold it for a few seconds then 
exhale through the nose and take a fresh deep 
breath. 
Never take any form of exercise with the 
mouth open, except swimming. This is the 
solitary exercise in which it may be necessary 
to “ gulp ” the air through the open mouth. 
While exercising the mouth should be tightly 
closed whenever possible, and the lungs kept 
comfortably filled with air. 
Deep Breathing Tires You— 
Vitalic Breathing Will Not 
The usual method of deep breathing is val- 
uable but exhausting, and ordinarily, after a 
few brief trials, is discontinued. Breathing 
in sniffs and packing the air in the lungs and 
exhaling quickly and forcibly, not only ex- 
pands the chest, but exercises the diaphragm, 
and after some practice becomes second 
nature. Round shoulders never develop BE AN UPSTANDING MAN 
87 
when Vitalic Breathing is adopted. It pro- 
duces erect carriage, the envy of the weak, 
hollow chested, inert, half invalid humans 
one meets by the thousand. With a little 
regular, daily effort everyone can vastly im- 
prove his health and his appearance, and soon 
radiate success. 
It is amazing how quickly the chest will 
round out and expand when Vitalic Breathing 
is practiced and erect posture is combined. 
To fully realize the difference between deep 
and Vitalic Breathing stand erect, chest well 
expanded. Now place the tips of the fingers 
over the diaphragm and take a long, deep 
breath in the regular way. Scarcely any 
movement of the diaphragm will result. Now 
take a few sniff-breaths and your fingers will 
feel the movement of the diaphragm. Remove 
your fingers and watch the movements of the 
center of your chest as you breathe in sniffs. 
See how the jerky motions are recorded. Your 
diaphragm is being exercised — also all your 
other internal organs. 
Little wonder then, the marvelous results 
obtained by those who regularly practice 
Vitalic Breathing. Deep breathing is indeed 
excellent. But for increased vitality, poise, 
strength and freedom from fatigue and dis- 88 
VITALIC BREATHING 
ease, adopt Vitalic Breathing, the internal 
exercise. 
Can you climb ten flights of stairs rapidly 
without suffering lung fatigue or becoming 
short-winded ? 
No. You cannot. 
Then can you climb five flights of stairs ? 
You still answer in the negative. 
Even at three flights you shake your head. 
A Test for Your Lungs— 
Try It and Be Surprised 
Here is the way to mount even a dozen 
flights of stairs quickly, with a minimum of 
lung fatigue, and without becoming short- 
winded or distressed: 
As you place your right foot on the first 
step sniff in a short jerky breath and hold it; 
as you place your left foot on the second step 
take a second such sniff. As you place your 
right foot on the third step forcibly exhale 
both breaths. Then immediately begin at the 
fourth step to duplicate the same procedure, 
and continue to breathe that way and, even 
after a climb of a dozen flights of stairs, you 
will be astonished at how little lung fatigue 
you experience. 
Do not forget to keep the mouth tightly BE AN UPSTANDING MAN 
89 
closed while climbing stairs. Never inhale or 
exhale through the mouth; always use the 
nose. Endeavor at all times to inhale while 
the weight of the body is supported on one 
foot. 
Remember, breathe in two sniffs for the 
first two steps, then immediately forcibly 
exhale on the third step. Breathe that way 
continuously while mounting stairs. 
Vitalic Breathing Makes Fun 
Of Hill and Stair Climbing 
A bodily infirmity most often makes its 
presence known in the ability or lack of ability 
to climb a hill or a flight of stairs. 
If you have to breathe through your mouth 
while mounting, or if you are winded after 
a few minutes of it, you are not breath- 
ing properly, or you have not cultivated 
proper endurance by the daily use of Vitalic 
Breathing. 
It is my firm belief, founded on observation 
and tests by my pupils that daily hill-climbing 
is an exercise that will re-make the body, 
unless one is suffering from tuberculosis or 
heart disease, and even in these distressing 
conditions, daily climbs of short but ever 
increasing duration will often prove bene- 90 
VITALIC BREATHING 
ficial. These climbs, if suffering from heart 
or lung trouble, should be under the super- 
vision of your physician. 
Nearly every one shuns hill-climbing, for 
the simple reason that it causes short breath 
and tires the limbs. This condition is over- 
come with Vitalic Breathing. Study carefully 
the instructions outlined here, and make up 
your mind to devote a few minutes daily to 
hill-climbing, for it is a pleasant exercise 
and a wonderful body-builder, when properly 
done. 
When you begin to climb a steep incline, or 
stairs, inhale twice for two steps and imme- 
diately exhale forcibly covering the next step, 
then at once inhale and exhale as before. The 
mouth must always remain closed. 
Should you be at all winded and feel that 
you must open the mouth, take one deep 
breath in through the nostrils for one step and 
force the air out immediately at the next. This 
method of single inhaling and exhaling rests 
the lungs and removes fatigue. 
In the single step breathing, manage to fill 
your lungs just as the ball of the foot touches 
the ground. Half a dozen such single breaths 
will remove the excess of carbon dioxide from 
the lungs. BE AN UPSTANDING MAN 
91 
Remember always to hold the body as erect 
as possible while walking or climbing hills. If 
you rigidly follow these instructions you may 
climb hills and stairs for an exceedingly long 
period without being distressed or winded, 
because you are keeping the lungs free from 
the accumulation of carbon-dioxide, and 
the poisons of fatigue produced by tissue 
destruction. 
Do not converse while climbing hills as you 
are more likely to become fatigued when 
talking is combined with walking. Breathe 
through the nose inhaling and forcibly 
exhaling. 
This Method Is a Real Boon 
For Wives Who Have to Climb 
Housewives suffer most from stair climb- 
ing. Owing to the exigencies of household 
duties they are compelled to climb stairs many 
times each day. Those who are excessively 
corpulent dread stair climbing, and yet it is 
almost as simple to mount two or three flights 
of stairs as it is to walk on level ground. 
Just inhale in sniffs twice covering two 
steps then exhale once covering the next step, 
breathing always through the nose. Keep the 
mouth closed while mounting stairs and 92 
VITALIC BREATHING 
breathe in sniffs continuously, this will prac- 
tically eliminate all lung fatigue. 
If you are excessively corpulent and feel at 
all distressed from stair climbing while inhal- 
ing twice and exhaling forcibly at once, then 
practice consecutive inhaling and exhaling at 
each step; this will surely tend to overcome 
lung fatigue. 
Many of my pupils, who used to dread the 
daily grind of stair-climbing at home and 
abroad, now cut out the elevator, even when 
it is available, for the joy they get from stair 
climbing exercises combined with Vitalic 
Breathing. THE LIVER BREATH 
FIGURE ONE 
This exercise energises the liver and other internal 
organs. It also is excellent for the spine, and fre- 
quently found most useful in correcting a tendency to 
constipation. 
Directions—Stand erect, heels separated about 
twelve inches. Bend the body well over to the front, 
one knee slightly bent. Keep the eyes fixed on an 
object between the feet during the execution of this 
exercise. Raise the right arm as high above the head 
93 THE LIVER BREATH 
FIGURE TWO 
as possible, at the same time touching the floor with the 
left hand (Figure i). Then reverse these movements 
(Figure 2). Do not move the eyes from a fixed object 
during the execution of the Liver Breath. Raising the 
body a few inches as the arms are raised and lowered 
is permissible. 
Breathing Directions — Sniff in once as you 
raise the right arm. Exhale forcibly as you begin to 
raise the left arm. Breathe only through the nose. 
95 CHAPTER V 
DAILY PERSONAL HYGIENE 
Morning exercise wakens body and mind. 
Take care of your eyes. The daily bath bat- 
tles nervousness. The first shower-bath, 126 
B. C. Nature pulls your hair to make you 
breathe. Vitalic Breathing a hair restorer. 
Proper care of the body will be repaid by 
good health, normal functioning and freedom 
from nervousness. 
When you arise in the morning drink a 
glass or two of cold water, not iced. This 
will stimulate the muscles of the stomach and 
act on the intestines as a tonic. 
Take twenty-five upper breaths (see pic- 
tured instructions) and then a few minutes 
of stretching exercises before the open win- 
dow. Unless the weather is very cold, the 
body should be quite moist with perspiration 
when you have finished. 
Then take a cool shower or spray. Warm 
water, gradually cooled, may be found more 
to your liking. 
After breakfast brush the teeth and gums 
97 98 
VITALIC BREATHING 
thoroughly with a good tooth paste —this 
has a better cleansing effect than a powder— 
using the brush with a circular motion. Also 
use a tongue scraper, or a well-wetted tooth 
brush to remove foreign matter on the back 
of the tongue. Make tongue cleansing a 
daily habit. 
When you step into the street, your 
body should be fairly tingling with energy, 
and success should radiate from your very 
presence. 
Walk at least ten minutes before going to 
your place of business, and on this walk 
breathe in sniffs. If you are compelled to 
ride, take several sniff breaths before enter- 
ing the street car. 
While at work endeavor occasionally to 
take a few sniff breaths at an open window, 
and do everything possible to have your 
place of business well supplied with fresh air. 
Let Your Luncheon Be Light 
Take a Walk After Lunch 
Eat a rather light luncheon. Do not take 
an excess of liquid with your food, be sure 
and get at least a ten minutes’ walk before 
returning to your place of business. 
Take your heavy meal in the evening. DAILY PERSONAL HYGIENE 
99 
Walk at least half an hour before retiring, 
and do not retire until at least three hours 
have elapsed after eating. 
Before going to bed brush your teeth and 
gums thoroughly, and clean the tongue as 
in the morning. Drink a glassful or two 
of water, hot preferred. 
Gargle your throat with hot or cold water 
a few times each day, and every evening 
before retiring. Do not use douches and 
washes for the nose as an internal applica- 
tion. A little luke warm or cool salted water, 
gently sniffed, is good when the nose is 
clogged with dust, or with secretions, but 
avoid indiscriminate washing out of the deep 
nasal passages as it interferes with the nat- 
ural efficiency of the mucus membrane. Also, 
you are likely to carry infective material into 
the sinuses or into the eustachean tube — 
causing painful and dangerous abscesses. 
Take Good Care of Your Eyes 
You Will Never Have Another Pair 
Do not strain your eyes by reading in a 
poor light. Immerse forehead and eyes in 
cool water two or three times a week before 
retiring. It will be found quite helpful. 
Remember always that you will never have 100 
VITALIC BREATHING 
another pair of eyes. Take good care of 
those you have. Vitalic Breathing will keep 
your body fit, and should help your eyes to 
serve you well through life. But if you 
begin to feel that your eyes are not right, 
consult a good oculist. The vision changes 
with age, and those who must use glasses 
may have to change their glasses several 
times between forty and sixty. 
Your eyes cannot do their best work for 
you if your body is not fit, and your body 
cannot be fit if your bowels are not normally 
active. 
Stretching exercises, sniff breathing and 
eating coarse, bulky foods will usually cor- 
rect even the most stubborn case of con- 
stipation. But at least half an hour’s walk 
should be taken daily to gain full bowel 
efficiency and bodily health. The Vitalic Sway 
and the Vibration Breath are excellent exer- 
cises for stimulating and functioning the 
bowels, and they should be used when needed. 
See detailed, pictured instructions. 
Care for your body, but do not become a 
crank on the subject. If you devote but fif- 
teen or twenty minutes to the system outlined 
here each day, your friends will greet a new 
acquaintance, radiating health. DAILY PERSONAL HYGIENE 
101 
Do not shirk daily exercise; persistency and 
system in hygienic living will keep your body 
elastic and strong, even when advanced in 
age. 
Bathing Should Be a Delight 
Get Your Full Share of It 
The man who takes proper care of his body 
soon learns that bathing is one of the real 
delights. Be sure to get your full share of it. 
After arising in the morning, if it be cool 
weather, or if you do not care for an imme- 
diate cold spray, take a warm spray over 
the body, but not over the head. Then turn 
on the cold water and spray for a minute 
or two. Should the weather be cold, be care- 
ful to have the bathroom properly heated. 
You should feel stimulated and refreshed at 
the end of the cold spray. Rub the body 
vigorously with a rough towel. This should 
cause the skin of the torso to glow and pre- 
sent a pinkish apearance from the awakening, 
coursing blood. 
In warm weather the cold spray is best 
suited for the majority of people. Showers 
and sprays are now recognized as being more 
sanitary and healthful than the old fashioned 
method of immersing the body in a tub of 102 
VITALIC BREATHING 
water, although in the selection of the health 
bath the reader must be guided somewhat by 
experience. It is the healthful afterglow 
that tells the tale of benefit. 
A daily spray or shower should be made 
a life habit. It invigorates and strengthens 
the body, promotes vitality, and is excellent 
for keeping weight at normal. 
Nervousness and worry often yield to the 
magic influence of the daily bath. In this 
daily bathing soap need be used but once 
or twice a week. 
Your Duty to the Children 
Includes Teaching Them to Bathe 
Children should be taught early the value 
of cold water bathing, and every home should 
be equipped with two or three appliances 
for this purpose. You are missing one of 
the greatest health assets if you do not form 
the habit of daily bathing. 
The hair should be washed at least once a 
week for men, less frequently for women. 
While under the cold spray practice Vitalic 
Breathing in some form. This will be found 
most exhilarating. 
Taking a hot water bath in cool weather 
the first thing in the morning is a most dan- DAILY PERSONAL HYGIENE 
103 
gerous procedure, if a cold spray or immer- 
sion is not used following the warm water. 
A warm bath at night relaxes the nerves and 
tends to promote drowsiness and sleep, while 
a cold bath generally has the opposite effect. 
Quite often hours elapse before sleep is wooed 
after taking a cold bath before retiring. 
Take your cold bath in the morning and 
awaken your body for the work of the day. 
A warm bath at night will prove soothing 
and restful, and will tend to promote sleep. 
Shower Baths Known in Ancient Days 
Our Thanks to Asclepiades of Prusa 
Hot and cold bathing, when used scien- 
tifically, is a curative force. From the earliest 
ages the ancients used and appreciated daily 
ablutions as a matter of cleanliness and as 
a maintainer of health. 
Dr. Edwin F. Bowers, in his book, “ Bath- 
ing for Health,” mentions that Asclepiades of 
Prusa, who was born in 126 B. C., was cred- 
ited with the invention of the shower bath. 
Through all ancient history we frequently 
read that bathing of the body was keenly 
enjoyed by the ancients, and that medical 
authorities of older days employed it exten- 
sively in their practice. 104 
VITALIC BREATHING 
When used for strictly curative purposes 
hydrotherapy, the water cure, should be han- 
dled intelligently, and strict care should be 
exercised so that the application is not car- 
ried to excess nor to the point of exhaustion, 
when more harm than good may result. 
If it were possible for every person to 
spend a couple of weeks each year at the 
seashore, enjoying the invigorating, magnetic 
stimulus of surf-bathing, what an aid and 
help to health that would be! The exhilira- 
tion of sea-bathing, the freedom from cloth- 
ing that usually binds the limbs, the feeling 
of energy produced by the surf, the bracing 
air and sunshine, all combine to energize and 
stimulate the body, and help to make one 
feel young and joyous. 
But if it is impossible to have surf or lake 
bathing, then do the next best thing; join 
a gymnasium, if for no other purpose than 
to secure the benefits of a swimming pool 
where you can enjoy a daily plunge. 
Why Nature Pulls Your Hair 
Will You Not Heed Her Warning? 
A luxurious growth of hair is yearned for 
by every man and woman in the world. It 
is a sad reflection on our present mode of DAILY PERSONAL HYGIENE 
105 
living that there is an ever increasing ten- 
dency towards baldness among our younger 
men. Loss of hair is one of Nature’s meth- 
ods of punishment for indifferent care of our 
bodies. Nature knows that men are sensitive 
regarding a hirsute deficiency, so she tries to 
arouse them by hair pulling, in her desperate 
efforts to awaken them to the fact that they 
are not breathing in sufficient oxygen daily 
for the complete needs of the body, and are 
neglecting other vital hygienic principles. But 
the average man is too busy thinking about 
other less important things to notice Nature’s 
warning of a dangerous condition existant 
in his body. So the hairs become more num- 
erous in his comb and presently a round, 
shiny bald spot appears in spite of hair tonics 
and shampoos vigorously applied by a bald- 
headed barber. 
If you are less than forty years of age 
and losing your hair it is often possible to 
stop the loss and promote a new growth of 
hair by Vitalic Breathing. In case of total 
baldness from atrophy of the hair follicles, it 
is practically impossible to restore the hair, 
but it will not do any harm to try. 
Regulate your diet and habits too. Coffee 
drinking and excessive smoking are persistent 106 
VITALIC BREATHING 
foes of good hair. Walk in the fresh air 
daily for half an hour, and breathe in sniffs 
and see how quickly your hair will respond 
to this simple treatment. Practice the Internal 
Breath for a few minutes daily, as that exer- 
cise is a valuable aid to the growth of hair. 
These exercises will help to energize your 
hair and scalp, even if you are advanced in 
years. THE MAGNETIC BREATH 
FIGURE ONE 
A body builder, excellent for cold weather, as it 
warms and stimulates all parts of the body. 
D ire c tions — Stand well erect, chest expanded, 
107 THE MAGNETIC BREATH 
FIGURE* TWO 
heels separated about twelve inches. Twist the torso 
at the hips towards the right side, but do not change 
the position of the feet. Then forcibly thrust both 
arms upward, allowing the head and eyes to follow 
the directions of the thrust (Figure I). Swing the 
torso exactly to the center, and again thrust the arms 
upward. Repeat this upward thrust as you swing to 
the left side. Now lower the arms at right angles to 
the body, and thrust out toward the left side. Swing 
the torso straight to the front, and thrust arms out 
109 THE MAGNETIC BREATH 
FIGURE THREE 
(Figure 2). Repeat this thrust on the right side. 
Then lower the body and forcibly thrust arms down, 
and in a slightly outward direction (Figure 3). 
Repeat in the front and continue on to the left side. 
Then return to position number one, and continue 
exercise. The Magnetic Breath should be executed 
two or three minutes daily for best results. Remem- 
ber to let your eyes follow the direction of each thrust, 
also do not move your feet while swaying your body 
to the left or right side. Arms should be separated 
about twenty inches. 
Breathing D ir e c tions — Breathe in three 
sniffs, covering the first three thrusts, exhale through 
the nose at the fourth thrust. Make this breathing 
method continuous while you execute this exercise. 
111 CHAPTER VI 
WHY FATIGUE? 
Too much food produces poison. The 
lunch counter crime. Chest breathing a lazy 
habit; mouth for eating, not breathing. Incor- 
rect posture and mental depression. Make 
your body worthy of pride and carry it 
proudly. 
The life of mankind is being extended as 
the years advance. We are living to a greater 
age now than we did twenty-five years ago. 
But it is chiefly in childhood years that the life 
of man is lengthening. Sanitation and appli- 
cation of the lessons of modern research 
regarding the health of children is responsible 
for this. 
However, more men and women are dying 
between the ages of forty and fifty years than 
ever before. In the prime of life and glory 
of manhood and womanhood we are cut 
down in a twinkling. 
Three predominant causes are responsible 
for this sad and unnecessary condition. The 
first of these is the consumption of food in 
113 114 
VITALIC BREATHING 
excess of the needs or requirements of the 
body. This occasions an accumulation of poi- 
sonous matter in the body, which is absorbed 
into the blood, thereby breeding a large pro- 
portion of all the diseases from which we 
suffer. 
This morbid accumulation also makes us 
prone to fatigue, and produces the tired, all-in 
exhaustion to which ninety-nine people in 
every hundred are inclined, and while in this 
condition we become easy victims to the 
destroyers, fatigue and disease. 
Food is rarely associated with bodily 
fatigue, but too much food or improper food 
combinations invariably breed disease in the 
body, and where disease is, also fatigue 
thrives and tears down health, strength and 
efficiency. 
Beware the Quick Lunch Counter 
Avoid Pastry and Starchy Foods 
To the direful result of the starchy quick 
lunch may be attributed the falling-off of 
energy in the afternoon in the labor of the 
average worker. There is indisputable evi- 
dence that more and better work is delivered 
in the forenoon period of production. This 
may be traced to improper noontime lunches, WHY FATIGUE? 
115 
as has been emphasized by Dr. William H. 
Porter, in “ Eating to Live Long ” — a won- 
derfully helpful and practical work on diet 
and health. 
Instead of white bread, cakes, and pies for 
luncheon, which may be classed as devitaliz- 
ing, fatigue-breeding foods, one should sub- 
stitute a repast of thick, nourishing soup, 
vegetables and whole grain bread. How 
much more energizing would this food be. 
And instead of a reduced afternoon output an 
increased quantity of work would result. 
Ignorance and Sheer Laziness 
Have Made Us a Race of Shallow Breathers 
The second cause of fatigue and a short 
span of life is brought about by improper 
breathing. We have become a nation of 
sloths as far as scientific understanding of 
breathing in connection with fatigue and dis- 
ease is concerned. Through ignorance and 
sheer laziness we have developed into a race 
of shallow breathers. 
Nature provided us with a breathing 
apparatus voluntarily and involuntarily con- 
trolled. How many of us have stopped to 
consider the reason for this? All-wise Nature 
had good and sufficient reasons for allowing 116 
VITALIC BREATHING 
us to change our breathing method at will. 
We cannot voluntarily change the pulsation 
of the heart. Then why can we breathe 
slowly or rapidly, or hold our breath a con- 
siderable time? Simply because wonderful 
Nature has been trying for centuries to teach 
us correct breathing, and the breathing that 
is best adapted to overcome fatigue must be 
of the conscious variety. 
Do You Breathe Through the Mouth? 
If So, Something Is Wrong With You 
If you are at all inclined to breath through 
your mouth you are not breathing correctly. 
If you become winded while walking rap- 
idly and are forced to resort to mouth breath- 
ing, you are not breathing properly. 
If you must use your mouth for breathing 
while climbing stairs or hills, you are not 
breathing in the correct fashion. 
If you run for a short distance and become 
winded and are forced to resort to mouth 
breathing, you are breathing inefficiently. 
If you are at all lung-fatigued or winded 
while taking ordinary exercise, then you must 
change your old-fashioned method of breath- 
ing to fatigue-preventing inhaling and 
exhaling. WHY FATIGUE? 
117 
And the glory of breathing Nature’s way 
— the poisonous toxins of fatigue are forced 
out of the lungs by Vitalic exhaling before 
they prove a source of fatigue. 
Vitalic inhaling packs the lungs with 
health-giving oxygen from top to bottom, 
thereby tending to prevent disease germs 
from gaining a foothold, and helping to over- 
come fatigue. 
Besides purifying the blood, brightening 
the eye, electrifying the step, and promoting 
vim, energy, and strength, Vitalic Breathing- 
tunes up every organ and tissue of the body. 
Do You Look the World in the Eye? 
You Cannot If You Are a Slouch 
The third source of fatigue may be attrib- 
uted to improper posture. 
Incorrect posture invites fatigue. If you 
stand, walk or sit in a stooped, negative 
position, you are leaving yourself open to 
your meanest foe, fatigue. 
Square shoulders, a rounded chest, a 
straight spine, all these positive attributes 
help to banish fatigue and disease. 
Where negative body conditions exist dis- 
ease and fatigue hold sway. Particularly, 
morbidness, depression and nervousness may 118 
VITALIC BREATHING 
often be traced to prolapsed intestines 
brought about by incorrect posture. 
Too much food or inharmoniously com- 
bined foods cause fermentation, constipation, 
and blood acidity, thereby attracting fatigue 
and disease, through lowered power of 
resistance. 
The noxious toxins and poisons present in 
the body may be banished almost immediately 
by diet correction. 
Study the chapter on foods and apply it to 
your daily life. 
Shallow-breathing is practiced almost 
exclusively by the human race; consequently 
disease and fatigue are rampant. Scarcely 
one person in every five hundred reaches the 
age of forty in perfect physical condition. 
Pulmonary Diseases Will Die Out 
When We Learn Correct Breathing 
Hundreds of thousands of men and women 
die each year from pulmonary diseases. The 
vast majority of these lives could be extended 
for many years if correct breathing were 
practiced. 
Learn thoroughly the different phases of 
breathing in connection with walking, run- 
ning and stair-climbing. Then put them into WHY FATIGUE? 
119 
daily practice and the result will amaze and 
delight you. 
Make Your Body Worthy of Pride 
And Carry It As It Deserves 
Incorrect posture weakens the structure of 
the body and makes us inefficient. Many of 
the displacements of women’s organs are 
brought about by slouchy, improper posture. 
When you hold your body erect, as if it 
really belonged to you, then you have made a 
giant stride in the elimination of fatigue and 
disease. And it is quite simple to learn to 
eat and breathe correctly, and hold your 
body in proper position and poise. 
The lungs extend well up to the collar- 
bones. Our imperfect, old-fashioned method 
of ordinary breathing does not fully fill the 
lungs. Consequently many of the lung cells 
are not used, and disease and lung inefficiency 
result. 
Watch how the upper part of the chest fills 
out when you practice Vitalic Breathing. 
Every lung cell is in action, lung tissue is 
being vitalized and the blood receives a 
greater supply of life-giving oxygen. 
Vitalic Breathing, after a few months’ con- 
scious practice, will become unconscious with 120 
VITALIC BREATHING 
you. Every time you walk or climb hills or 
stairs you will naturally begin breathing in 
sniffs, and consequently lung fatigue will 
scarcely bother you at all. 
Determine right now to link up your daily 
life with Vitalic Breathing and eliminate 
fatigue from your body. 
Sleep and Rest Are Essential 
Do You Get the Best of Them? 
Before you retire take a few minutes of 
Vitalic Breathing exercises. Relax your 
body completely. Lie only on the right side 
or on the front of the body, with the face to 
one side. Do not sleep on the left side, nor 
on the back. Experiments have proven that 
these last named positions are not the best. 
If you cannot sleep take this exercise. 
Practice Vitalic Breathing either lying down 
or standing at an open window for two or 
three minutes. In obstinate cases of insomnia 
it may be necessary to increase the duration 
and the rapidity of the breathing. 
If you suffer chronically from sleepless- 
ness, avoid any excitement before retiring. 
Do not eat any heavy food for at least 
three hours before going to bed. A glass of 
hot water or warm milk, taken just before WHY FATIGUE? 
121 
retiring is conducive to promoting sleep. 
A brisk, ten-minutes’ walk in the after- 
noon, and a long walk after the evening meal, 
will do much to banish sleeplessness. 
Insomnia is almost always conquerable, no 
matter how chronic. Vitalic Breathing, mod- 
erate eating, and relaxation exercises are the 
tools to be employed in its correction. 
Half-Past-Ten to Half-Past-Six 
The Best Hours for Peaceful Sleep 
Seven to eight hours of sleep will probably 
suit ninety adults out of every hundred. 
From half past ten to half past six are 
probably the best sleeping hours for the aver- 
age city man. Many perfectly healthy people 
sleep but five or six hours each night, al- 
though many require eight or nine hours. 
Insomnia is often traceable to constipation. 
Make it a rule to evacuate the bowels each 
night. This may often be accomplished by 
Vitalic Breathing, combined with the consti- 
pation exercise. Avoid the use of cathartics 
and enemas for this purpose, as they are 
usually unnecessary if the constipation exer- 
cise is systematically practiced. 
Poor ventilation is often the cause of 
insomnia. The worst night air is superior to 122 
VITALIC BREATHING 
the best inside air. Keep the bedroom win- 
dows opened top and bottom, winter and sum- 
mer. Even if the weather is rainy or foggy 
get all the air possible into your sleeping 
room. You cannot have too much fresh air, 
provided you are properly covered and not 
actually sleeping in a draft. There is always 
a reason for sleeplessness, find out and eradi- 
cate the cause and the symptom of sleepless- 
ness will disappear. Occasionally a twenty- 
four hour sleep and rest will prove invalu- 
able for overwrought nerves. THE TENSING BREATH 
FIGURE ONE 
Strengthens the back and abdominal muscles, 
stretches, stimulates and exercises the entire body, 
and reduces excess fat. 
Directions—Lie flat on a cot or bed. Grasp 
edge of cot and push feet downwards, and head 
upwards (Figure i). Endeavor with all your power 
to try to increase your height by stretching your body 
and limbs. Keep the lungs filled while tensing and 
123 You are as old as your spine. Keep your spine straight. It is 
conducive to good health and a long life. THE TENSING BREATH 
FIGURE TWO 
stretching, and exhale as you relax. Now inhale in 
sniffs until lungs are packed, then bring your hands 
over and behind your head, and grasp edge of cot, 
and tense and stretch as before (Figure 2). Next 
endeavor to come to a sitting position without raising 
your heels (Figure 3). You may place your feet 
under a radiator, bureau, strap, so that you will have 
a fulcrum with which to enable you to sit up without 
raising your feet. The Tensing Breath should be 
125 THE TENSING BREATH 
FIGURE TH REE 
adopted as a never deferred daily exercise. Even 
its practice for a minute or two every day is fraught 
with much benefit from a health standpoint. 
Breathing Directions — As you lie flat, 
inhale in sniffs, then grasp some object and stretch 
the body, including the head. Exhale forcibly as you 
relax. Inhale in sniffs as you begin to come to a sit- 
ting position, and exhale as you lie down. 
127 CHAPTER VII 
OVERWEIGHT AND UNDERWEIGHT 
The perils of the fat and the worries of the 
thin. Walk to normal. Food and exercise 
regulation. Perseverance versus pleasure. 
George Ade wrote the immortal mot 
“ Nobody loves a fat man,” but it was Shakes- 
peare who voiced the world’s distrust of men 
like the “ lean and hungry Cassius.” 
Unless you suffer from some ductless 
gland disorder, you don’t have to be too fat. 
Neither is it necessary to be so skinny that 
your neighbor will look at you askance. 
Being over-fat is a most unpleasant and 
dangerous condition, and a fatigue breeder. 
Excessive eating and too little exercise are 
the main reasons for it. Overweight causes 
the internal organs to distend and to sag, and 
often brings about heart trouble. Flat feet, 
fallen arches, varicose veins, also weak knees 
and ankles, are frequently the result of 
excessive weight. 
Many people who are too corpulent become 
129 130 
VITALIC BREATHING 
extremely sensitive, morbid and melancholy. 
Women lose much of their charm because of 
obesity. Men who are too fat often lack will 
power and bodily elasticity, and lose apprecia- 
tion of the joy of living. If it were not seri- 
ous, it would be laughable to see a fat man 
waddling along, proclaiming to the world that 
he is a glutton and lacking the necessary will 
power to correct his mode of living. So also 
with the excessively stout woman — covert 
smiles and expressions of sympathy greet her 
as she goes from store to store seeking a gar- 
ment sufficiently large to cover her superflu- 
ous avoirdupois. 
Yet with very few exceptions even the fat- 
test person can be brought down to normal 
weight and this with safety and speed. 
How to Reduce Sanely and Safely 
Diet Alone Not the Best Way 
It is unsafe to reduce weight by dieting 
alone. To contract loose tissue and skin and 
give support to internal organs corrective 
stretching exercises should be taken in con- 
junction with dieting, and when Vitalic 
Breathing is also combined, you have the per- 
fect method of reducing weight. Drugs for 
reduction should he absolutely avoided, except OVER AND UNDERWEIGHT 
131 
when required to correct an absolutely abnor- 
mal condition. 
Here is a good system of reduction cover- 
ing a period of fifteen weeks. 
First week: Exercise ten minutes daily, 
using the Internal Breath, Obesity Bend and 
Vitalic Sway. Walk one hour daily while 
practicing Vitalic Breathing. Reduce your 
food intake, avoid potatoes, pastry and 
sweets altogether, and if you must have a 
little bread, use only the whole wheat kind. 
Drink five to ten glasses of water daily. 
Second, third and fourth weeks: Exercise 
twenty minutes each day in two or three 
intervals, adding the Upper Breath to your 
previous exercises. Walk an hour and a 
half daily, breathing in sniffs. Still keep up 
your water drinking. 
Fifth to tenth week: Exercise a half hour 
daily in three sections of ten minutes each, if 
it can be so done. Have one period in the 
evening. If evening exercise makes you 
wakeful, practice in the morning or after- 
noon. Walk two hours daily while practicing 
Vitalic Breathing. Watch your food intake. 
Keep up your abstinence from too much 
starchy and fattening food. 
Eleventh to fifteenth week: Continue exer- 132 
VITALIC BREATHING 
cising half an hour daily. Walk two hours 
daily. Continue drinking the five to ten 
glasses of water. If still overweight, keep 
rigidly to diet. 
Daily bathing is essential with this regime. 
When your weight is at normal, keep up 
your walking exercises for at least half an 
hour daily, while breathing in sniffs and obes- 
ity will trouble you no more. Make this a life 
habit, and old age will be long deferred. 
Common Sense Will Help, Too 
Forget to Eat Dinner Now and Then 
Always remember to use common sense in 
the matter of food and do not overeat. Omit- 
ting a meal once or twice a week will be con- 
ducive to health and correct weight. 
It is useless to try to reduce superfluous fat 
without food regulation. If you could but 
realize that you are in a dangerous condition 
when you are overweight; that the power is 
entirely in your own hands if you desire to 
reduce, you soon would attain correct weight. 
It is sheer laziness and folly to use drugs 
of any kind for reduction, unless the condi- 
tion imperatively demands this. Eat in mod- 
eration, take long walks, and breathe in sniffs, 
and see how quickly you will get your weight OVER AND UNDERWEIGHT 
133 
down to normal. It takes will power to begin 
but it is worth the price. 
It is advisable to have your doctor examine 
your heart before taking strenuous exercises 
if you are overweight. 
It is well to recollect that most foods and 
drinks are fattening. Make it a strict rule to 
reduce your usual consumption of food from 
one-third to one-half. We consume entirely 
too much food anyway, so give your stomach, 
kidneys, intestines and blood a chance to 
become normal again. 
Do not test reduction by weight alone; use 
the tape line. The body is two-thirds water, 
and frequently several inches of reduction in 
the waist line may come about, even though 
your weight is apparently unchanged. 
Lying on the floor and sitting up without 
raising the heels is a helpful exercise in ban- 
ishing excess fat. Other floor exercises such 
as rolling and leg raising also are most 
beneficial. 
If You Are Underweight 
Here Are Suggestions That Will Help 
Leanness may be the result of worry, insuf- 
ficient exercise or wrong eating. Impover- 
ished nerve force is also a cause of leanness. 134 
VITALIC BREATHING 
It is futile to try to gain weight by over- 
feeding. Eat sufficiently of nutritious food 
and see to it that you assimilate all that you 
eat. Do not burden your nerves and digestive 
system with too much food. Drink plenty of 
pure water each day, walk one hour daily, 
breathing in sniffs. Exercise in moderation 
and you should find in a short time that you 
are begining to put on flesh and are feeling 
much better. Study carefully the question of 
diet, and use foods best fitting your case. 
Working in a confined office or store with- 
out proper ventilation often tends to keep one 
thin, and this condition must be counterbal- 
anced by considerable walking in the fresh 
air. 
It is quite essential to be cheerful at all 
times, avoid worry, keep active and be 
warmly dressed in cold weather. A milk 
diet is often beneficial, but moderate eat- 
ing of ordinary wholesome foods, plus plenty 
of Vitalic Breathing and daily long walks, 
will prove the best factor to promote healthy 
flesh. Here is a short menu that will help 
you to overcome leanness: 
Breakfast: Rice, corn or wholewheat cereal—a large 
portion with a generous quantity of 
cream or milk. A small quantity of OVER AND UNDERWEIGHT 
135 
sugar may be used, but it is preferable 
to avoid the sugar. Do not partake of 
any other food or drink for breakfast. 
Luncheon: A large portion of thick soup, two or 
three slices of whole wheat or rye bread 
and butter, various vegetables and a 
generous amount of cream cheese. 
Drink a glass or two of cold water a 
short time before your meal. If a warm 
drink is desired, use hot tea only mildly 
brewed. Use no fruits, sweets, acids, 
ice cream or milk with your lunch; a 
baked apple is the only safe fruit to 
eat. Raisins, unsugared figs or dates 
may also be safely eaten, but on no 
account should any other kind of fruit 
be taken, as indigestion and fermenta- 
tion may result. In warm weather a 
salad of lettuce and tomatoes with 
coarse bread makes an ideal luncheon. 
Dinner: Soup, well cooked meat, vegetables, 
coarse bread, simple pudding, mild tea, 
raisins and nuts will provide a nutri- 
tious and well balanced harmonious 
meal. You may eat any kind of acid 
fruit before retiring providing at least 
three hours have elapsed since partak- 
ing of the food. Cold or hot water may 
be taken with the fruit. 
It is much more difficult to gain flesh than 
to reduce, consequently you must not become 
discouraged if no result becomes apparent for 136 
VITALIC BREATHING 
some time. Perseverance in right living 
should, however, accomplish your desires, so 
determine to stick to the end when you make 
up your mind to conquer leanness. DORMANT WALKING 
FIGURE ONE 
This looks like an old-fashioned exercise, but cer- 
tain new vital improvements have been added. It is 
conducive to promoting good health by awakening 
and vitalizing parts of the body which usually are al- 
most dormant. If every individual would practice 
Dormant Walking for five minutes each night just 
before retiring we would hear less complaints about 
137 DORMANT WALKING 
FIGURE TWO 
poor circulation, fallen arches, headaches, cold feet, 
flat feet, nervousness, insomnia, constipation and 
many other troubles. 
Directions — The function of this exercise is 
to walk on the toes, keeping the heels off the ground 
at all times (Figure i). Step off with the left foot, 
as your toes touch the ground (Figure 2), push back 
139 DORMANT WALKING 
FIGURE THREE 
the relaxed left knee so that the entire left leg is 
unbent (Figure j). Then push back the relaxed 
right knee as the toes of the right foot touch the 
ground (Figure 4). Keep walking on the toes, and 
continuously practice the pushing back of the knees 
as you step. This straightening of the knee will give 
a certain spring to each step; this elasticity of move- 
141 DORMANT WALKING 
FIGURE FOUR 
ment is exactly what is required. Hold the body 
erect, walk rapidly, and swing the arms freely while 
practicing Dormant Walking. 
Breathing Directions — Inhale three sniffs 
for three steps, exhale forcibly at the fourth step, 
inhale three sniffs for the next three steps, and exhale 
as before at the fourth step. Sniffing and exhaling 
must be continuous while you practice Dormant Walk- 
ing, no laughing, talking, or mouth breathing should 
be indulged in. 
143 CHAPTER VIII 
FOR SCHOOL TEACHERS AND 
INDOOR WORKERS 
The deserving teacher. Vitalic Breathing 
a weapon against nervousness and irate par- 
ents. Vitalic Breathing a mental stimulus for 
children. The school lunchroom. The devi- 
talized indoor worker. Do more than eat at 
the lunch hour — walk — breathe. Live 
sanely. 
School teachers and women who work 
indoors commonly suffer from the effect of 
improper breathing, poor ventilation and 
insufficient exercise. These devoted women 
deserve the good health that Nature is ready 
to give everyone. 
If there is any profession in America that 
should be well-remunerated, it is that of a 
school teacher. The average teacher is 
a father, mother, guide, and teacher all 
combined. 
The teachers in our schools are loyal, con- 
scientious, devoted workers. They are true, 
patriotic, unselfish Americans, endeavoring to 
145 146 
VITALIC BREATHING 
do all in their power to the utmost extent of 
their ability to promote the mental, moral 
and physical advancement and welfare of the 
boys and girls entrusted to their care. 
Parents, do you properly appreciate and 
sympathetically realize the trying, arduous 
tasks and problems which confront the 
teacher day after day? 
The Problem of the Teacher 
Do Your Part to Help Her 
In schools all over America are children 
who reflect the actions of a careless mother, 
an indifferent father, a loveless, inefficient 
home. Through this lack of proper training 
and wrong home environment children some- 
times become unruly, careless, and even 
vicious. When this type of children fail to 
pass examinations and are disciplined for 
lack of good deportment, instead of guiding 
and advising the children, the parents quite 
often become indignant, and rush off to the 
school to interview the principal or berate the 
teacher. 
Little wonder then that the nerves and 
health of teachers suffer, when such condi- 
tions exist, and how essential it is for teach- 
ers to have perpetual poise and normality to FOR SCHOOL TEACHERS 
147 
maintain health and equilibrium under such 
harassing conditions. 
If every school teacher in America, both 
men and women, would master the science of 
Vitalic Breathing and practice it faithfully 
for a short time each day, what a giant bul- 
wark would soon be created against nervous- 
ness, fatigue, and disease. 
Then by instructing their pupils, how 
quickly would the health and efficiency thus 
generated reflect in the children concerned! 
Sickly, morbid little ones would become lively 
and happy. Dull minds would develop into 
active intellects; gone would be the majority 
of children’s diseases because where Vitalic 
Breathing is practiced disease does not thrive. 
What a glorious opportunity is offered to 
the teachers of this great country! It is in 
your power — teachers of America — to con- 
quer disease and fatigue, and to spread the 
truth of Vitalic Breathing all over the land. 
The Simplest Way Is the Best 
Nature’s Remedies All Are Natural 
Do not pass up Vitalic Breathing because 
it is so simple. Test Nature’s own breathing 
system and, later, when you wonder and 
rejoice at the reward it brings you, then in 148 
VITALIC BREATHING 
turn teach those little ones who look up to you 
as their advisor. Only great good and happi- 
ness can result. 
Here is a seven minute daily schedule 
which will help to banish disease and lung 
fatigue from the children of America: 
One minute devoted to the Upper Breath. 
One minute to the Internal Breath. 
Two minutes to walking while practicing 
Vitalic Breathing. 
One minute’s running while practicing 
Vitalic Breathing. 
One minute devoted to the Vitalic Sway. 
One minute’s practice of Dormant Walking. 
These exercises must be done exactly as 
outlined and explained elsewhere in this book. 
Remember to inhale and exhale always 
through the nose. There should be no laugh- 
ing, talking or mouth breathing while execut- 
ing these exercises. 
Danger in Overheated School Rooms 
Food in Lunchrooms Must Be Right 
Give these exercises every school day in 
the year, inside if necessary, but in the open 
air if possible. Ventilation of classrooms 
should be by means of the windows. 
The overheating of rooms during cold FOR SCHOOL TEACHERS 
149 
weather is a serious menace to the health of 
pupils and teachers, and it is a sad reflection 
on many school heads that such unhygienic 
conditions are prevalent in schools all over 
the country. 
Where lunchrooms are installed in schools 
the greatest care should be given to the kinds 
of food offered for sale. In Alfred W. 
McCann’s book, “ Starving America,” you 
may read that over 400,000 children are pre- 
maturely killed in America every year by 
improper food. This statement is amply sub- 
stantiated by facts and statistics. Accord- 
ingly study the many phases of inharmonious 
and harmonious food combinations. Read 
the newer books on this subject and benefit 
by the modern discoveries in this all-impor- 
tant, ever-present subject. 
From my experience with diet I strongly 
favor but two types of school luncheons. 
First — A bowl of thick, nutritious meat 
and vegetable soup with several slices of 
coarse whole wheat bread. Such a luncheon 
is not acid-forming when eaten by itself, and 
will afford ample nourishment to any boy 
or girl, man or woman. 
Second — This luncheon may be alternated 
with a milk and whole wheat bread and meat 150 
VITALIC BREATHING 
or cheese sandwich — one or two generously 
large sandwiches, supplemented by a large 
glass of pure milk. Any kind of well-cooked, 
tender meat may be combined with the coarse 
bread. Only the plain domestic or imported 
cream cheese should be eaten. 
The soup and bread luncheon could be 
given on one day, and the milk and sandwich 
luncheon the following day. 
Never supply any other foods or drinks 
with these noon lunches. Gas, fermentation, 
and indigestion may result. 
Especially avoid: 
Pastry 
White flour, crackers and bread 
Candy 
Pickles 
Raw fruit, except apples as permitted 
Preserves or cooked fruit with sugar 
added 
Tea, coffee, cocoa, soft drinks. 
If a dessert must be given with either of 
these lunches choose: 
Vanilla or chocolate ice cream 
Apple pie or apple cake 
Baked apple without sugar 
Raw apple with soup luncheon only 
Raisins, figs or dates. FOR SCHOOL TEACHERS 
151 
If this food list is strictly adhered to in 
connnection with the Vitalic Breathing exer- 
cises, there is laid the foundation of health 
and efficiency for the men and women of 
tomorrow. 
Teachers, the nation places its greatest 
treasures under your guardianship. These 
little minds that must be moulded, trained, 
and drilled by you, are the future judges, 
ministers, teachers, leaders, parents, states- 
men, and presidents. Then see to it that you 
teach not only the ordinary subjects, but that 
you also impart to your charges the wisdom 
of keeping always well by proper eating and 
Vitalic Breathing. 
Problems of Indoor Workers 
A Few Simple Rules to Follow 
Many saleswomen, stenographers and 
indoor women workers suffer from indiges- 
tion, headaches and lack of vitality. These 
conditions usually are the result of inactivity, 
improper eating and incorrect breathing. 
They may be readily overcome by adopting 
a sensible method of living. Follow the 
directions systematically as outlined here and 
you may be efficient, well and happy. 
Be sure to drink one or two glassfuls of 152 
VITALIC BREATHING 
cold water after arising; take a few minutes 
of breathing and stretching exercises. It is 
not necessary to take the stretching exercises 
unless enjoyed, but they are most helpful if 
practiced regularly. Then apply cool water 
to your body by a spray shower or by means 
of a sponge. Then a vigorous rubbing with a 
heavy towel and, presto! a few minutes later 
a thoroughly alive, dynamic person is ready 
for breakfast. A large portion of hot or cold 
cereal with milk or cream is the ideal break- 
fast for the indoor worker. A little sugar 
may be added if craved. Fruit in its natural 
form, without additions may be alternated 
with the cereal breakfast, but never take acid 
fruit with cereal milk or sugar. Then thor- 
oughly wash the gums and teeth with a fairly 
stiff, wide toothbrush covered with an ample 
quantity of tooth paste. Gently brush or 
scrape the tongue as well. 
As you leave the house begin to practice 
Vitalic Breathing. Step off vigorously and 
sniff in three times for three steps; then 
exhale forcibly, covering the next two steps. 
Inhale and exhale through the nose always, 
never through the mouth, and make the sniff 
breathing continuous. Walk at least five 
minutes every morning before taking a car FOR SCHOOL TEACHERS 
153 
or entering your place of business. This five 
minute walk with sniff breathing is abso- 
lutely essential to your health, and will tend 
to keep you fit. Keep your body well erect 
during your morning walk. In the forenoon 
if you have the opportunity breathe in sniffs 
for a minute or two. 
Make Good Use of the Lunch Hour 
Eating Isn’t All You Have to Do 
If you leave your place of business for 
luncheon, get another brisk walk of five or 
ten minutes’ duration, while practising 
Vitalic Breathing. 
If you take luncheon in the building where 
you are employed make it a life habit to 
breathe in sniffs for at least three minutes 
some time during your lunch hour. 
The ideal luncheon for an indoor worker 
in winter is a large portion of thick nutritious 
soup with a few slices of buttered whole 
wheat bread. You may add cheese or a 
small portion of well-cooked meat, but the 
thick soup and bread provide all the energy 
required to keep you well and strong. 
If you crave fruit, apples, pears or raisins 
are advised. 
During hot weather your luncheon gen- 154 
VITALIC BREATHING 
erally should be free from meat and pastry. 
A salad of sliced tomatoes and lettuce served 
without vinegar is most desirable. Several 
slices of buttered whole wheat bread may also 
be taken. An ideal luncheon for hot weather 
is a large portion of watermelon. This sup- 
plies bulk and roughage, satisfies hunger and 
does not burden the body with acid or toxins. 
For your evening meal you may eat liberal 
portions of any well cooked foods, but do not 
overeat. 
Try the Daily Evening Walk 
It Will Work Wonders for You 
And now comes one of the most important 
items of correct living, a brisk walk of ten to 
thirty mintues or more duration, breathing in 
sniffs the entire time. This evening walk must 
be taken every night in the year. No matter 
if it is raining cats and dogs, bundle yourself 
up and take your walk. Whether it is hot or 
cold, cultivate your will power to insist on 
your evening hike. Let nothing interfere 
with this walk and breathing exercise, and 
you will be well repaid by increased efficiency, 
vitality and good health. Half an hour to 
an hour after eating is the best time for your 
hike. THE UPPER BREATH 
FIGURE ONE 
This is an incomparable breathing exercise that 
works wonders in developing lung power. It is also 
most useful in correcting catarrhal deafness. Ordinary 
goitre, too, is often benefited by the practice of the 
Upper Breath. 
Directions — Exhale, stand erect with arms 
loosely extended by the side (Figure i). Raise your 
155 THE UPPER BREATH 
FIGURE TWO 
arms and begin to breathe in sniffs. At the third sniff 
have the arms extended at right angles to the body 
(Figure 2). Raise the arms higher at the fourth sniff, 
and at the fifth sniff lock the index fingers above the 
head (Figure 3). Hold the full inhalation for a sec- 
ond or two, then unlock fingers and bring arms rap- 
idly down to the sides, while exhaling through the 
157 THE UPPER BREATH 
FIGURE THREE 
nose. Repeat this Upper Breath about twenty times 
every morning and evening. Results from this exer- 
cise will be found most beneficial, particularly to 
women and men of middle age and beyond. 
159 CHAPTER IX 
SINEW OF THE NATION 
Military training healthful. Value of Vi- 
talic Breathing in military training. Sniff, 
sniff, sniff, the boys go marching. Vitalic 
Breathing and vigorous exercise. 
The young men of America are the sinew 
of the nation. If they are sound, fit and effi- 
cient the future will be in safe hands. 
The World War demonstrated the value of 
military training in a most profound manner. 
Hundreds of thousands of young men, 
slouchy in posture, soft muscled, undisci- 
plined, were speedily transformed into erect, 
strong, dynamic, disciplined soldiers. This 
transformation was brought about by exer- 
cise, wholesome food, and rational living 
methods. 
The Army Teaches Men How to Live 
Universal Training Would Be a Boon 
The millions of former soldiers today in 
civil life all over America, who had the advan- 
161 162 
VITALIC BREATHING 
tage of a military training, are better men 
and more efficient citizens as the result of 
such training. 
From an economic standpoint the bettered 
health and the expected longer span of life 
superinduced by military training will com- 
pensate by increased earnings of these mil- 
lions of men to quite a degree for our present 
tremendous national debt. 
In the army men are taught how to stand, 
walk, run, exercise, and bathe. They are 
instructed in all the essentials of personal 
hygiene. The danger of contracting venereal 
disease is almost daily impressed on their 
minds, and it is only through our high schools, 
universities, and military instructors, that we 
can ever hope to emancipate the human race 
from the leprous contamination of sex 
diseases. 
The Discipline of Military Training 
Will Be a Valuable Asset Through Life 
Discipline, too, is a vital part of military 
training, and I am sure a little discipline will 
prove a very good asset all through life for 
those of us who were fortunate enough to 
have received it in the Army or Navy. 
Universal training along military lines SINEW OF THE NATION 
163 
should be made a part of the education of 
every physically fit youth in America. This 
training is not necessarily to make our boys 
soldiers, or to develop our young men into 
militarists. Such is not the intention of uni- 
versal training; it is simply to teach, under 
strict discipline, the value of systematic exer- 
cise, the manner in which the body should be 
cared for, and the necessity of living a clean, 
regular, simple life. All these essentials for 
the betterment of body and mind are imparted 
by regular military training. God speed the 
day when such training will be made compul- 
sory for the young men of America! It is 
pleasurable to note that the State of New 
York has begun the compulsory training cru- 
sade for the youths of the Empire State. 
Vitalic Breathing Should Be Made 
A Part of West Point Education 
When Vitalic Breathing- is officially made 
a part of the officers’ training at West Point, 
what a world of good it will accomplish, espe- 
cially with the newcomers! The long marches 
and drills will not prove tiring when Vitalic 
Breathing is practiced; doubling around the 
drill grounds will not make a rookie pant for 
breath and force him to breathe through the 164 
VITALIC BREATHING 
mouth. On the contrary, little or no lung 
fatigue or shortness of breath will be in evi- 
dence after running when Vitalic Breathing 
is practiced. And later when every American 
soldier and sailor is initiated into Nature’s 
method of breathing, not only fatigue, but 
disease, too, will dissipate, for Vitalic Breath- 
ing is both fatigue and disease-preventing. 
Many former soldiers who have mastered 
Vitalic Breathing declare that its practice 
would reduce to a minimum the falling out 
of the ranks of men who had become phys- 
ically exhausted through lack of knowledge 
of proper breathing. 
A Simple Test to Prove the Value 
of Vitalic Breathing in the Army 
It is simple to prove the worth of Vitalic 
Breathing in military training. Provide two 
squads of men; instruct one of these groups 
to practice Vitalic Breathing while marching 
or hill-climbing, the other squad to breathe in 
the old-fashioned way. Let both squads work 
continuously for two hours under the same 
stress, and the condition of the men at the 
expiration of the drill will provide the answer. 
The men who have practiced Vitalic 
Breathing will be in fine shape physically and SINEW OF THE NATION 
165 
mentally. The tired feeling and exhaustion 
induced by wrong breathing will not bother 
these men. Therefore, Vitalic Breathing' 
should be included in the training of every 
soldier and sailor, and the best of it all is 
that it takes but a few lessons to master the 
essentials of breathing Nature’s way. 
Vitalic Breathing Makes Work Easy 
Try It, You Hewers of Wood 
In every industrial and agricultural pursuit 
Vitalic Breathing will make work easy. 
While digging, inhale deeply or take two; 
short sniffs as you push the spade into the 
ground; exhale when you withdraw the spade 
preparatory to the next digging process. 
Never breathe through the mouth while dig- 
ging. Vitalic Breathing enables you to dig 
with considerable rapidity at a minimum of 
lung fatigue. 
Shoveling snow and coal usually is 
performed by alternate inhaling and exhaling 
while you work. 
In rowing a boat, bicycling, and in all kinds 
of work Vitalic Breathing is most beneficial 
as a preventive of lung fatigue. 
Factory managers and doctors of industrial 
medicine will find that Vitalic Breathing, 166 
VITALIC BREATHING 
when properly used, is capable of tremen- 
dously increasing production, efficiency, and 
health. THE BENT-ARM THRUST 
FIGURE ONE 
Strong arms and well developed shoulder muscles 
will result from the daily practice of this exercise. 
Directions — Stand erect, heels about ten inches 
apart. Bend the arms at the elbows, keeping hands 
extended upward {Figure i). Thrust the arms three THE BENT-ARM THRUST 
FIGURE TWO 
times forcibly above the head (Figure 2). After each 
upward thrust, return to number one position. Now 
elevate the bent arms on line with the shoulders (Fig- 
169 THE BENT-ARM THRUST 
FIGURE THREE 
ure s'), then chop three times from the elbow straight 
out to the sides. Then thrust the arms three times 
forcibly to the front of the body (Figure 4), return to 
figure number one, only that the bent arms are raised 
to the height of the shoulder and the hands are ex- 
171 THE BENT-ARM THRUST 
FIGURE] FOUR 
tended toward the front, elbows back. (Figure 5.) 
From position number 5 thrust the hands three times 
forcibly downward. Do not move the feet during the 
execution of this exercise. Keep the head square to 
the front, and do not follow the movements of your 
173 THE BENT-ARM THRUST 
FIGURE FIVE 
hands with the eyes. Each thrust must be powerful 
and vigorous. 
Breathing Directions — Continuously inhale 
deeply while thrusting, and forcibly exhale while with- 
drawing arms preparatory to beginning new thrust. 
Inhale and exhale through the nose. 
175 CHAPTER X 
TAKE THOUGHT WITH FOOD 
Eat to live, not live to eat. Eat wisely — 
not too much. When not to eat fruit. Wrong- 
food curdles the disposition. Get acquainted 
with your stomach. Treat it as a friend. 
Food is the nutriment which goes to sup- 
port life. Proper food will be suitable for 
assimilation by the organism of the body. 
Take thought of your food. Nature sup- 
plies it to man in endless variety and form 
and suited to every taste. Eat wisely. Learn 
what food does to you. The man who would 
get very angry if the wrong sort of oil were 
put in his automobile engine often puts in his 
stomach food that isn’t suited to his bodily 
engine. Is not your body more important 
than your motor car? 
Most foods are good and wholesome, unless 
taken in excess of the needs of the body, 
when they develop dangerous toxins. Inhar- 
monious mixtures of food contribute largely 
to the ills and discomforts of humanity. 
177 178 
VITALIC BREATHING 
We are intelligent in almost everything we 
do except in eating. Even our most cultured 
and educated men and women develop a sur- 
prising ignorance at the dining table. 
Three or more times a day a tremendous 
quantity of food is forced into the stomach, 
usually insufficiently masticated and inharmo- 
niously combined. 
Almost every day we read of prominent 
men and women dropping dead from acute 
indigestion, after partaking at a banquet of 
a dozen or more wrongly combined, gas-form- 
ing, blood-poisoning viands. 
When Appetite Is in the Saddle 
Discretion Is Left at the Roadside 
Today almost every person is eating 
wrongly. We do not wish to eat properly 
because we are ruled by appetite instead of 
by natural hunger. We have not sufficient 
will power to resist the lure of temptingly 
prepared food as is served nowadays. 
Unhappy results alone will teach us the fal- 
lacy of overeating and eating these inharmo- 
nious food combinations that injure health 
and cause inefficiency. 
In sickness food regulation, not drugs, 
should be the first thought of the doctor. TAKE THOUGHT WITH FOOD 
179 
The medical world is rapidly recognizing the 
part that food plays in health and disease, 
and, when this is universally acknowledged 
and properly understood, many of the ail- 
ments of the human race will vanish. 
Since prohibition went into effect doctors 
have become busier than ever. The reason 
for this is that we are consuming more sweets 
and soft drinks, which cause as much bodily 
disorder as ever was caused by beer or light 
wines. Light wines and beer combine per- 
fectly with almost every kind of protein, 
starch, and fat. But pure water is a beverage 
superior to any manufactured decoction. 
Are Delights of the Table 
Worth the Toll of Poor Health? 
I have spoken to many people regarding 
proper eating and often I get this reply: 
“ My life would not be worth living if I 
could not eat all the good things to which I 
have become accustomed.” 
Others have said: 
“ I would sooner be dead than deny myself 
the pleasure of all kinds of food.” 
So you see how we have become abject 
slaves to food, many of us even preferring 
death than to change from wrong eating. 180 
VITALIC BREATHING 
We need more men of the type of Alfred 
W. McCann, who has been a pioneer, persis- 
tent, and diligent fighter in the battle for 
pure food. Most of us do not realize the im- 
portant work that he has performed. In spite 
of prejudice, ignorance, and opposition, Mr. 
McCann has zealously labored, wrought and 
fought for the welfare of humanity, and now 
his efforts are being universally recognized 
and crowned by well-merited success. I take 
great pleasure in suggesting that Mr. 
McCann be enrolled as a member of the Hall 
of Fame, as his unselfish lifesaving work 
merits this honor. 
Here are some food dont’s which, if care- 
fully followed, will work wonders in freeing 
you from unhealthy stomach conditions. 
When You May Eat Fruits 
And When You Should Avoid Them 
Don’t eat any acid or subacid fruit with 
any other food; in most stomachs they do 
not digest properly when mixed. Especially 
do not eat fruit with milk, ice cream or with 
meats. Fruit goes through a short form of 
digestion in the stomach, so fruit only should 
be eaten one hour before or two hours after 
eating other foods. TAKE THOUGHT WITH FOOD 
181 
When acid fruits are consumed with 
starches, proteins and fats discord begins 
almost immediately and the entire mass of 
food in the stomach may soon develop into 
an indigestible, fermenting combination 
dangerous to health. Sugar fruits may be 
taken with safety with proteins, fats and 
starches. Sugar fruits are perfectly ripened 
bananas, dates, figs and raisins. Most all 
other fruits come under the standard of acid 
or subacid fruits and never should be eaten 
with other food of any kind. 
There is probably one exception to this 
rule, the apple. The apple will combine with 
almost every food, milk and ice cream ex- 
cepted, and if you must have acid fruit with 
your meals, choose the apple. The pear is also 
a permissible fruit in combination with other 
foods. Fruit is Nature’s own food and medi-< 
cine. When taken by itself as a food unit, it 
proves one of the greatest blood-purifiers on 
earth. It cleanses the upper intestine, and 
also is an excellent preventive of constipation. 
If every person would take acid or subacid 
fruits occasionally for breakfast the health 
of humanity would soon improve. But, in 
our ignorance, fruit, one of Nature’s greatest 
gifts to man, is eaten with other foods and, 182 
VITALIC BREATHING 
instead of benefiting us immeasurably, 
harms us considerably. 
Sugar or milk should never be mixed with 
acid or subacid fruits. Such a combination 
ferments and forms alcohol in the stomach. 
Stomach pains, which develop an hour or two 
after your morning grapefruit sprinkled with 
sugar, are simply Nature’s method of warn- 
ing you that such a combination is decidedly 
harmful, but you never attribute these pains 
to sugared fruit. You imagine you have 
stomach trouble, so you drop in at a drug 
store to procure some tablets to cure your 
indigestion. 
During strawberry time the prevalence of 
skin irritation among those who consume 
berries with milk or sugar should be suffi- 
cient warning that such a combination is 
harmful. Even stewed fruits, apples, rhu- 
barb and prunes, are more healthful if no 
sugar is added. The usual sugared pre- 
serves are chronic disease breeders and 
stomach disturbers. 
Milk Is Nature’s Best Food 
But Be Sure You Use It Rightly 
There is no better food for normal child, 
but not adults, than milk, rightly used, but TAKE THOUGHT WITH FOOD 
183 
care must be exercised in choosing harmo- 
nious associate foods with the milk. Milk 
does not combine with all vegetables. The 
potato combines perfectly with milk or cream. 
Use butter and flour for sauces and avoid the 
possible inharmonious blending of cream 
sauces for vegetables. 
Meat eaten once or even twice a day in 
moderate quantities is of the first importance. 
For well persons there is really no important 
difference between the action of red meat and 
of white meat, providing the cooking has been 
thorough. 
White flour bread is simply the starch of 
the wheat berry, the other valuable parts 
having been eliminated. Insist on getting 
whole wheat bread and you will get Nature’s 
perfect food, starch, husk, salts, bran, rough- 
age, lime, and minerals. Whole wheat bread 
is now obtainable in almost every town and 
city. 
The tired, irritable, sensitive disposition 
results from wrong eating. Drugs will not 
cure this state. Only a change to proper diet 
will supply the tonic to remove these morbid 
conditions. Many people who lack self-confi- 
dence, who cannot concentrate, who feel tired 
on arising in the morning, who lack enthu- 184 
VITALIC BREATHING 
siasm and vitality, are suffering from a 
deficiency of certain necessary body elements 
which may be derived from food alone. 
Eat plenty of fresh green vegetables when 
in season, but use salt sparingly, as it retards 
the digestion of raw vegetables. Also eat well- 
cooked vegetables every day in the year. 
Ice cream combines with meat, potatoes, 
bread, and plain desserts. It does not har- 
monize with acid or subacid fruit or with 
many vegetables. Plain chocolate or vanilla 
ice cream is the safest and best. 
Excessive Use of Candy Is Bad 
It Will Upset Any Person’s Stomach 
Candy is the cause of much stomach 
trouble. Two or three pieces of candy a week 
should be your limit. Candy intemperance is 
just as destructive and harmful as whisky 
drinking. It is bound to get you in the end. 
It is taking these things to excess that gener- 
ates the trouble. 
If we could be temperate in our appetites 
we could safely consume a little candy now 
and then. But a little only whets the per- 
verted appetite for more, and half a pound or 
a pound of rich chocolates are often swal- 
lowed during an evening. Nature will make TAKE THOUGHT WITH FOOD 
185 
you pay for such folly sooner or later, usually 
sooner. You will have to settle the bill in full. 
Well-cooked broiled, boiled, or baked fish 
is healthful and desirable. 
Eggs, boiled or scrambled, are more diges- 
tible than hard-boiled or fried eggs. Eggs 
are a much-used food, rich in body-building 
and nerve-nourishing substances, but, on 
account of their special concentrated sub- 
stances, they poison or disagree with many 
people and should be rarely used. 
Plain domestic or imported cream cheese 
is a dependable, strength-imparting food. 
The three most commonly-used foods that 
are positively detrimental to health when 
eaten immoderately are potatoes, white 
bread and candy. In his book entitled “Eat- 
ing to Live Long,” Dr. William Henry 
Porter, a famous authority on diet, says: 
“People who eat heartily of super-starchy 
foods also exhaust their available oxygen 
supply before the more difficult task of oxi- 
dizing the proteid is accomplished. 
“For this reason I have found it necessary 
to exclude potato from the dietary, not 
because it is indigestible, but because it is too 
digestible. For the starch of the potato is 
probably the most easily digested of all 186 
VITALIC BREATHING 
starchy forms. This is just where the trouble 
arises. 
“ The potato is so easily assimilated that it 
uses up most of the oxygen, and there is not 
enough left to oxidize sufficiently the proteid 
molecules. I have any number of patients 
who, if they eat potatoes at the night meal, 
will have an over-production of uric acid the 
next day. 
“ Another pertinent reason for eliminating 
the potato from the dietary is that many peo- 
ple who eat potatoes want them three times 
a day, and they want them fried — which is 
piling Ossa upon Pelion. Fried potatoes only 
add to the diet an extra amount of fat, which 
also has to be oxidized. This naturally 
increases the tendency to starchy indigestion.” 
Right eating and drinking is well worth 
your sincere, zealous, painstaking investiga- 
tion. Eat as few things as possible at one 
time. Do not eat any food between meals. 
Find out by actual experiment the various 
foods that combine and suit your own partic- 
ular stomach, then ever afterward you will 
have little or no bother in avoiding the food 
combinations that cause trouble, always 
remembering it is not the quantity of food 
you eat that counts. THE VIBRATION BREATH 
FIGURE ONE 
Promotes resistance to disease and nervousness. 
Stirs up the blood and stimulates the nerves. 
Directions — Stand erect, heels about twelve 
inches apart. Inhale fully and expand the chest. 
Strike sharply the walls of the chest with the palm of 
each hand (Figure i). At the same time trill loudly 
with the voice, the sound of a rolling R. This sound 
187 THE VIBRATION BREATH 
FIGURE TWO 
is produced by elevating the tongue and placing the tip 
close behind the upper front teeth. Now bend over to 
the front with unbent knees, and inhale deeply. Place 
the clenched hands behind the back and strike sharply 
with the knuckles up and down the spine {Figure 2). 
At the same time continue to trill with the voice. If 
it is impossible to master the voice trilling, simply 
make the sound “ah” as in father. Practice this exer- 
cise a few times daily. 
Breathing Directions — On account of us- 
ing the voice, ordinary breathing is to be practiced 
with this exercise. 
189 CHAPTER XI 
GOITRE AND PYORRHEA 
AND CONSTIPATION 
Vitalic Breathing and proper eating con- 
quer them. Chronic colds and catarrhal 
deafness banished with a sniff. Bowel regu- 
lation through food and exercise. 
Scores of my pupils, sufferers from 
simple goitre and from pyorrhea, have been 
benefited, and many absolutely cured, by the 
practice of Vitalic Breathing, coupled with 
proper diet. 
If you are a sufferer from any of these, 
avoid strong tea, coffee, cocoa, candy, white 
flour bread and pastries. Walk half an hour 
daily, breathing in sniffs. Take six minutes 
of exercise every morning and each evening. 
Do this as follows: For two minutes prac- 
tice the Upper Breath, for two minutes the 
Vitalic Sway, for one minute the Internal 
Breath and for one minute the Vibration 
Breath. Within a few weeks a decided 
improvement will usually be noticed; per- 
191 192 
VITALIC BREATHING 
feet correction should be eventually brought 
about. In cases of an ordinary goitre, cold 
applications, ten minutes night and morning, 
will shrink externally the loosened skin as the 
goitre dissolves internally from the effect of 
the breathing exercises and simple diet. 
It is an essential to be free from constipa- 
tion while taking the exercises to eliminate 
goitre and pyorrhea. Consult your dentist 
and see that you have no pus formations 
around the margin of your gums. Also that 
all mechanical causes of pyorrhea are re- 
moved by proper instrumentation, followed 
by local prophylactic measures. 
Pyorrhea is on the increase. It is wonder- 
ful how quickly it will disappear when you 
adopt Vitalic Breathing and proper eating. 
Within one week your dentist will be amazed 
at the improvement, and a few months later, 
if you faithfully keep up your breathing and 
proper eating, you should find the pyorrhea 
has disappeared. 
Diet and Proper Exercise Are 
Nature’s Remedies for Chronic Colds 
If you have a chronic cold or cough, with 
considerable nasal and throat discharge and 
fever, it is simply the voice of Nature saying: GOITRE AND PYORRHEA 
193 
“Stop eating, stop eating; why can’t you 
see that your blood is overcharged with waste 
matter and poison?” When you endeavor to 
dry up catarrh or to stop a cold, you may be 
in reality trying to overcome a perfectly 
natural attempt on the part of the body to 
get rid of poisons. Remove the cause of the 
catarrh and the cold and the organic poisons 
will leave your blood, and Nature will cease 
plagueing you with such symptoms. 
Five minutes’ daily curative exercises will 
be found most beneficial in eliminating or pre- 
venting colds and rheumatism. Execute the 
Upper Breath for two minutes, the Internal 
Breath one minute and the Vitalic Sway two 
minutes. 
Walking for half an hour each day, prac- 
ticing Vitalic Breathing, will prove a great 
aid to ridding you of these symptoms. 
But above all, avoid too much starchy 
foods and sweets. Contrary to the usual belief 
moderate meat eating is not conducive to 
rheumatism. Fallen arches, producing vari- 
ous pains, are often attributed to rheumatism. 
Have your shoes fitted to proper arches if 
you are bothered with pains in the thighs, 
calves of the leg or knees. Then practice 
walking on the toes and other similar exer- 194 
VITALIC BREATHING 
cises until you have restored your feet to 
normal. (See Dormant Walking Exercise.) 
Correct posture is advised if you suffer 
from colds or rheumatism. Mouth hygiene 
must also be rigidly observed. Brushing 
thoroughly the teeth, gums and tongue twice 
daily is essential for a cure. 
Catarrhal Deafness Often May Be Routed 
By the Practice of Vitalic Breathing 
Very many cases of catarrhal deafness will 
show quick improvement when Vitalic Breath- 
ing is practiced. If you are troubled with 
defective hearing or have ringing noises in 
the head, take one hundred Upper Breaths 
each day. Twenty-five such breaths are to 
be taken four times per day — in the morn- 
ing, about noon, in the afternoon, and at 
night. Walk one hour each day while prac- 
ticing Vitalic Breathing. A brisk walk is 
the best. 
Even men, women and children who have 
been deaf from birth may often benefit by 
adopting Vitalic Breathing. The writer suf- 
fered from catarrhal deafness in the left ear 
for several years. This condition was inten- 
sified by constant roaring, buzzing and ring- 
ing noises. On arising in the morning both GOITRE AND PYORRHEA 
195 
ears were frequently stopped up for half an 
hour, and even the ringing of adjacent church 
bells or the ticking of a watch held close to 
the ear was inaudible. 
When I discovered that food was the cause 
of my deafness I determined to experiment 
and find the foods that were most to blame for 
the trouble. After a year of experimentation 
I was rather confident that my defective hear- 
ing was due to my fondness for potatoes, 
which by stealing the available oxygen from 
the system deprive the body of the power 
to completely oxygenate the proteid elements 
in the food — thus increasing the formation 
of uric acid. Ever since boyhood I had been 
a pronounced potato eater, consuming on an 
average of three good sized tubers every day. 
The second morning after leaving potatoes 
out of my diet found my ears in a greatly 
improved condition, the stopped up condition 
was not so noticeable and the head noises 
had diminished. 
I abstained almost totally from potatoes 
for several months, and a great improvement 
in my hearing resulted. The ringing noises 
too had reduced probably seventy-five per 
cent. Today my deafness has disappeared, 
the ringing noises rarely bother me at all. VITALIC BREATHING 
196 
Occasionally, if I am intemperate in eating, 
Nature gets busy with the head noises to 
warn me that I have transgressed her laws. 
Necessity of Toilet Facilities 
Constipation and Its Cure 
The greatest mistake in hygiene made in 
almost every home is that of limited toilet 
accommodations. In every house and apart- 
ment there should be two or three toilets. 
People leaving home at the same time in the 
morning tax the usual scant toilet accommo- 
dations, preventing proper attention to the 
evacuation of the bowels, and as a conse- 
quence quite often the call of Nature is stifled 
and in almost every neglected case constipa- 
tion sets in. It may even produce appendi- 
citis and other dangerous troubles. 
Laxatives will not cure constipation. 
They should be used with extreme caution, 
and only when absolutely necessary. Consti- 
pation in nearly every instance may be cor- 
rected quite easily and quickly by adopting 
corrective food and necessary exercises. 
Eliminate white flour products such as 
white bread, crackers, and pastry, from your 
diet. Substitute whole wheat bread, not bran 
bread or gluten; just the genuine heavy solid GOITRE AND PYORRHEA 
197 
whole wheat bread. If impossible to procure 
whole wheat bread take a table spoonful 
of bran every day in a little warm water 
or cold milk. String beans, lettuce, celery, 
cabbage, turnips, onions, spinach, greens, 
radishes, are useful vegetables in the curing 
of constipation. 
These Fruits Will Combine Well 
With Almost Any Proper Food 
Apples, pears, dates, figs and raisins are 
the safest fruits to use, as they combine well 
with all other foods. The juice of an orange 
also is useful, but care must be taken that no 
sugar, milk or ice cream is used for at least 
two hours before or one hour after taking 
the orange juice. Such a combination is not 
proper for your stomach and should be 
avoided. At least four or five glasses of water 
should be consumed daily. 
A glassful of hot water directly after eat- 
ing breakfast, luncheon and dinner, also 
before retiring, will be found quite effective. 
Above all, you must walk briskly half an 
hour each day and practice Vitalic Breathing 
while walking. A few minutes’ run daily is 
also most excellent. The Vitalic Sway exer- 
cise is helpful in cases of sluggish bowels. 198 
VITALIC BREATHING 
Many of my pupils have found the follow- 
ing1 exercise of almost instant benefit in 
relieving constipation: 
While seated on the closet stool, with body 
held erect, place the left leg across the right 
knee. Inhale in sniffs until lungs are 
packed. Hold breath and grasp edges of 
closet seat or any other convenient projec- 
tions. Now forcibly pull upwards while holding 
the breath. Keep up the pulling strain for five 
to ten seconds, then exhale as you relax from 
this upward pulling. Again pack the lungs 
and place hands on the top of closet seat, and 
push down strongly and forcibly while hold- 
ing the breath. Keep up this pushing strain 
from five to ten seconds, then relax and exhale 
as before. 
Often the placing of the right leg across 
the left knee brings desired results speedily. 
The pushing and pulling may be alternated 
by grasping both ankles firmly and endeavor- 
ing with all your strength to separate the 
ankles from your grasp. 
Make it a life custom to evacuate the bowels 
every night before retiring. Composed and 
restful sleep will result. THE OBESITY BEND 
FIGURE ONE 
This is excellent for reducing corpulence in the 
abdominal region. Also strengthens the muscles of 
the back and abdomen. 
Directions — Stand erect, heels about twelve 
inches apart. As you bend over directly to the front, 
elevate the right arm as high as possible, at the same 
time touching the floor with the left hand (Figure i). 
Keep the eyes fixed on an object between the feet 
199 THE OBESITY BEND 
FIGURE TWO 
while the body is bent over. One knee may be slightly 
bent. Now straighten up and bend backward, as far 
as possible, but of course not endangering your equil- 
ibrium (Figure 2). Maintain that position for a 
moment, and bend over as before, touching the floor 
with the right hand, and at the same time elevating 
the left arm as high as possible (Figure 3); then 
straighten up to position 2; continue this exercise for a 
201 THE OBESITY BEND 
FIGURE THREE 
few minutes. If you are extremely fat, devote a two- 
minute session three times daily to this bend. 
Breathing Directions — As you bend over 
(Figure I), inhale deeply, hold breath while you 
straighten up (Figure 2). As you bend (Figure 3), 
exhale through the nose, then inhale and hold breath, 
and return to Figure 2 position. Then as you bend 
to Figure 1 position, exhale and take a deep breath 
as before. 
203 CHAPTER XII 
ASTHMA, CATARRH AND 
INFLUENZA 
Asthma the result of improper breathing 
Catarrh curable only by hygienic methods. 
Burn up the poison with fresh air. Vitalic 
Breathing an influenza preventative. 
Vitalic Breathing has effected many 
remarkable cures in cases of asthma. Scores 
of my pupils have been completely relieved of 
long-standing cases by Nature’s way to 
health. 
Asthma is a trouble usually resulting from 
improper breathing. An immediate change 
for the better will often be apparent within 
forty-eight hours after Vitalic Breathing is 
practiced. Even the most chronic and long 
standing cases will sometimes yield to this 
simple treatment. 
Do not attempt long breathing periods if 
you are afflicted with asthma. Use three to 
five minute walks to begin with, which 
gradually may be extended. Regulate your 
205 206 
VITALIC BREATHING 
food and observe proper hygiene if afflicted 
with asthma. Cleansing the tongue and 
proper posture are helpful essentials. 
If you start your breathing exercises in cold 
weather practice the Upper Breath indoors 
for a few days to begin, then very carefully 
inhale the outside cold air. This preliminary 
inside air inhaling will strengthen the diseased 
respiratory tissues before they are subjected 
to the intense outside cold air. 
The Stubbornest Cases of Catarrh 
Will Often Yield to Vitalic Breathing 
Catarrhal troubles indicate that your bodily 
machine is out of order. Improper breathing, 
excessive use of starchy foods, lack of fresh 
air in the home contribute to catarrhal 
conditions. 
Catarrh is curable only by hygienic meth- 
ods, and it is silly and even dangerous to use 
drugs and washes in its treatment. As long 
as you suffer from catarrh, it shows that 
Nature is pouring out the waste matter 
brought about by wrong living. 
Millions of people in the United States 
to-day are trying to cure catarrh by impos- 
sible methods. They forget that the catarrh 
is but a symptom of a cause, and it is utterly ASTHMA, CATARRH, INFLUENZA 
207 
foolish to try to remedy a symptom without 
destroying the cause. A few weeks of sane 
eating, combined with the practice of Vitalic 
Breathing, while walking, will usually banish 
catarrh of even twenty years standing. 
Reduced consumption of food will lessen 
the quantity of the mucous deposit. The 
increased oxygen derived from sniff breath- 
ing will speedily burn up the waste matter 
in the blood and very soon the catarrh will 
have disappeared. 
Five Minutes a Day of the Upper Breath 
Often Will Relieve Sufferers From Catarrh 
The Upper Breath is most useful in 
catarrh. It should be practiced for five or 
ten minutes daily. The conscious, vigorous 
sniffing, penetrating to every part of the nose 
and respiratory passages, will heal and vital- 
ize all these hidden tissues. 
Gently sniff cold salt water from your hand 
if you desire to wash out the nasal passages. 
Gargle your throat with cold water several 
times daily. None of us is entirely free from 
a slight catarrh of the throat, but the neces- 
sity of using a handkerchief for nasal catarrh 
will vanish, and quickly too, when right liv- 
ing is observed. 208 
VITALIC BREATHING 
It is estimated that during 1918 more than 
one and a half million of people died in the 
United States, and probably more than one 
half of these deaths were unnecessary and 
due to ignorance of the proper way of living. 
A recent magazine article stated that the 
influenza epidemic of fall and winter 1918-19 
caused the deaths of at least half a million 
people in this country. 
The terrible aftermath of defective men- 
tality, deafness, loss of voice, weakness and 
other disasters following influenza is appall- 
ing. 
Terrors of Influenza Fade 
When Vitalic Breathing Is Used 
Neither influenza nor any kindred disease 
will harm you if your resisting power is at 
par. Why not take steps to prevent what we 
call disease, instead of feverishly endeavor- 
ing to cure it after its contraction. 
We are informed by our highest authori- 
ties on hygiene that we must do certain things 
to avoid sickness and still the ugly fact 
remains in spite of all advice, that half a 
million or more valuable lives were snuffed 
out in the short period of six months in this 
country by influenza, while other hundreds ASTHMA, CATARRH, INFLUENZA 
209 
of thousands have been made a burden, 
dependent entirely for support upon their 
families. 
Why should a scourge like influenza be 
allowed to ravage and destroy? Medical men 
admit they are almost powerless with regard 
to it. Judged by the death rate, this state- 
ment is true. It has been clearly demon- 
strated that drugs will not cure it, otherwise 
so many would not have fallen victims in so 
short a time. 
With Human Lives at Stake 
Why Avoid Nature’s Own Safe Cure? 
When millions of human lives are at stake, 
let us forget the ethics and niceties of pro- 
fessions. The world demands freedom from 
influenza and from every other disease. If 
those intrusted with the health of the people 
fail to find a remedy, then in the name of 
suffering humanity, let us turn to something 
else for relief. 
Nature never intended that anyone should 
suffer from disease. She makes us suffer 
only when we infringe upon her laws. When 
we no longer do so, she will no longer visit 
us with plagues. 
If you wish to avoid influenza, practice VITALIC BREATHING 
210 
Vitalic Breathing, for fifteen or twenty min- 
utes daily and eat in moderation harmoni- 
ously combined foods. 
It may prove of interest to state that but one 
of my pupils contracted influenza during the 
1918-19 epidemics. The disease was present 
in almost every pupil’s home, but with this 
one exception it failed to affect those who 
practiced Vitalic Breathing. THE VITALIC SWAY 
FIGURE ONE 
The Vitalic Sway is the best all around stretching 
exercise I know of. Much benefit will follow its prac- 
tice for two or three minutes daily. It stretches, stimu- 
lates and strengthens the entire body. It is particu- 
larly useful in constipation. 
211 THE VITALIC SWAY 
FIGURE TWO 
Directions— Stand perfectly erect with the heels 
about fifteen inches apart. Bend the body and head 
over as far as possible to the left side. Resist a ten- 
dency to lean backward or forward by keeping the 
head in line with the legs. As you proceed to bend 
213 THE VITALIC SWAY 
FIGURE] THREE 
the body raise the right arm as high as possible well 
above your head and over to the left, touch your left 
leg as far down as possible with the left hand and 
raise the heel of the right foot off the ground (Figure 
i). Then reverse the same motions to the right side 
215 THE VITALIC SWAY 
{Figure 2). The knees must not be bent. In all there 
are four motions simultaneously executed. Bending 
the body, stroking the leg, raising the arm and lifting 
the heel. 
To use the Vitalic Sway as a concentratlve exer- 
cise proceed as follows: As you bend the body to 
the left side and raise your right arm you call out 
loudly “one.” As you bend over to the right side 
and raise the left arm you call “A.” Swinging back 
to the left side you call “two,” and then to the right 
you call “ B,” and so on until the entire alphabet is 
correctly called off. Remember the right hand repre- 
sents figures and the left hand the letters of the alpha- 
bet. When you have mastered calling numbers and 
letters correctly then proceed to the next stage calling 
the alphabet backward. The first motion while raising 
the right hand call “one,” the second motion while 
raising the left hand call “Z,” and so on until you 
finish the alphabet at “A.” When you have mastered 
the alphabet backwards then proceed to the third stage, 
calling the alphabet backwards and forwards. Thus, 
as you raise the right arm and bend to the left call 
“ one,” as you bend to the right call “ A,” then to the 
left call “two,” then to the right call “Z,” then to 
the left call “ three,” then to the right call “ B,” then 
to the left call “ four,” then to the right call “ Y,” 
and so on until the alphabet is counted and called cor- 
rectly. In this fashion you are exercising your body 
and improving your memory. 
Breathing Directions — Sniff in twice while 
throwing the arms to the right side, then forcibly 
217 THE VITALIC SWAY 
exhale while returning arms to the left side. Breathe 
through the nose only. When using this exercise for 
concentration purposes breathe in the ordinary fashion 
as you are using the mouth for speaking. Daily 
use of the Vitalic Sway, either with or without the 
concentrative exercise will soon become a daily joy. 
218 CHAPTER XIII 
HOW TO STAY YOUNG 
Old age not a period of life but a condi- 
tion. Proper posture synonymous with elas- 
ticity. You are as old as your spine and your 
mind. Regain youth with Vitalic Breathing. 
Right thinking, right eating, right breathing 
— health and happiness. Give Nature a 
chance. 
Old age is not a period of life; it is a con- 
dition that comes to some at thirty-five or 
forty, while others at sixty or seventy are 
energetic and surpass younger men in their 
activities. 
To grow young each year should be the 
ambition of those advanced in years. The 
first essential for retaining youth or throw- 
ing off old age if in its grip, is to banish 
fatigue by Vitalic Breathing and by cultivat- 
ing a cheerful disposition. 
Eliminate all worry and morbid thoughts. 
Unless suffering from a weak heart, be sure 
to walk at least half an hour daily; an hour 
would be better. On these walks Vitalic 
219 220 
VITALIC BREATHING 
Breathing is to be used. Do not over-eat. 
Eat only harmonious food combinations. You 
may eat meat in moderation. 
Remember it is not alone the food you eat 
that creates strength. Much of your strength 
comes from the oxygen you breathe. Another 
source of strength is a serene mind. 
If you are advanced in years, begin your 
body reconstruction work very conserva- 
tively. Do not try to walk long distances at 
once. Walk five minutes daily at the begin- 
ning and keep increasing as you acquire more 
strength and vitality. 
Above all stand and sit erect, as proper 
posture is synonomous with elasticity and 
health. You are as old as your spine; so 
cultivate an erect, pliable spine. 
Wear youthful clothes. 
Do not coddle yourself, nor permit anyone 
else to coddle you. 
Read the Newest Books 
Get Some New Ideas in Your Head 
Absorb new, crisp ideas; read the newest 
books and only gems among the oldest; wear 
new clothes; think new thoughts, stop dream- 
ing about the happenings of fifty years ago; 
create an atmosphere of youthfulness about HOW TO STAY YOUNG 
221 
you. Remember you are only as old as you 
feel. 
Associate with young people and pass by 
those who are grouchy, morbid, complaining 
and ailing. Take a grip on yourself; radiate 
optimism, cheerfulness, health, vitality and 
enthusiasm. Do not talk about your ail- 
ments, if you have any. Instead, think up- 
lifting thoughts and do not forget to laugh 
and smile. Remember you can be old at 
thirty and young at seventy. It is a matter 
for you alone to decide. 
Stiffening and contraction cause old age. If 
we can avoid the shrinking of muscles, glands 
and tissues we will retain our youthful 
appearance. 
We are only as old as our arteries. If we 
can but keep our blood carriers pliable and 
resilient then we will hold off old age as far 
as the usual withered appearance is con- 
cerned, and may add years to our lives. 
The logical procedure, if you are termed 
old and look and feel that way, is to correct 
your eating. Then the practice of Vitalic 
Breathing while walking will help to restore 
your arteries to a sound condition and soon 
you should feel the fires of youth flaming up 
in your body. 222 
VITALIC BREATHING 
Remember no physical exercises, unless 
thoroughly enjoyed, are necessary. Walk- 
ing, hill climbing and an occasional short run 
will keep your body in good shape. If you 
do take up a program of exercises they should 
be systematically practiced each day. 
You must always employ Vitalic Breath- 
ing while walking, hill or stair climbing or 
running so that the toxin of fatigue will not 
poison and weaken you. 
Above all cultivate an erect posture; this 
may prove a source of extreme difficulty at 
first, but perseverance will win out. A cer- 
tain time each and every day of your life 
must he devoted to zvalking while practicing 
Vitalic Breathing. This time may range from 
fifteen minutes to two hours, the longer the 
better. A daily gentle massage covering the 
entire body is most helpful in restoring sup- 
pleness to muscles and ligaments. 
Certainly, You Can “ Come Back ” 
Give Nature a Chance to Help 
It is better not to begin youth reconstruc- 
tion work at all unless you possess the neces- 
sary will power to do it systematically and 
regularly every day. 
If you are old, sick, weak, miserable, do HOW TO STAY YOUNG 
223 
not despair. Through the power of sane eat- 
ing and Vitalic Breathing you may regain 
health, strength, ambition and usefulness. 
Even the feeling of youth, glorious youth, 
will abide with you, if you breathe rightly 
and eat rightly. If you are despondent, 
indifferent, nervous, depressed, turn to Vitalic 
Breathing and proper eating, and lo! Your 
whole conception of life will be altered. 
Give Nature a chance to help you. Remem- 
ber more than 900 cases of sickness in every 
1,000 are the result of wrong eating and 
improper breathing. When you correct these 
faults you should get well. It matters not 
how chronic your case may be, Nature, lov- 
ing, kind, constructive, will hasten to your 
relief when you adopt her way of living. 
Believe in Nature, in her bounty, her gen- 
erosity, her life-giving powers, her gentleness 
and love. 
Nature weeps for you when you force her 
to make you ill. How patiently she strives 
to warn you of all threatening danger! How 
often do we neglect this kind advice and 
warning! But like a true mother she 
never forsakes us, no matter how we may 
transgress. 
Nature is calling you now. Hear her say, 224 
VITALIC BREATHING 
“ Live my way and be well.” What will be 
your answer? Indifference and despair, or 
acquiescence and health? Will you respond 
with a resolute determination to win back 
ambition, strength and youth? Will you 
pledge the devotion of fifteen or twenty min- 
utes each and every day to walking and 
Vitalic Breathing? Will you maintain your 
will power over your false appetite so that 
you can resist the impulse of eating too 
much food? 
You May Be Well, If You Will 
Be on the Square With Yourself 
Too much stress cannot be put on right 
thinking and poise as a remedy and preven- 
tive of disease, but one must be reasonable 
even in this. If you are overeating one hour 
and making health affirmations during the 
next, you are ridiculous and inconsistent. If 
you are afraid to open your bedroom win- 
dows at night for fear of catching cold and 
before retiring kneel down and ask God to 
make you well, you are simply mocking the 
Almighty. 
If instead of walking you prefer to ride 
in your automobile, and then go home and 
visualize yourself as being in perfect HOW TO STAY YOUNG 
225 
health, you are doing something absurd and 
dangerous. 
All the right thinking of a life time will not 
restore to normal your fallen arches. This 
trouble can only be remedied by exercise or 
mechanical means. 
If you have an ulcerated tooth, right think- 
ing will not make it well. Correct breathing 
and sane eating will accomplish much in that 
direction. However, a visit to the dentist 
might help. 
Cultivate a Strong Will 
And Make Your Body Behave 
If your troubles are of the mental kind 
right thinking probably is the best medium 
of regaining poise and balance. But cer- 
tainly use common sense with right thinking 
if you are afflicted with illness. Employ 
Vitalic Breathing, curative exercises and eat 
proper food, and this combination will speed- 
ily scatter the conditions which caused your 
trouble. 
The world owes much to right thinking. 
But to stay poised, strong and well, always 
combine your right thinking with right 
breathing and right eating. 
Develop a strong will and you will have a 226 
VITALIC BREATHING 
disciplined intellect. And if you have a 
strong intellect, your brain will function bet- 
ter, because it is the intellect that leads and 
directs the brain. 
If your will power is weak and spineless, 
your intellect will be wavering, flaccid and 
non-dependable. 
If the intellect understands that the will 
is its master, then the intellect will behave 
and attend strictly to business. But if the 
intellect recognizes that the will is easy, 
lenient and weak, then the intellect plays all 
kinds of pranks and leads the body into trou- 
ble and mischief. 
When the will is dominant, there is order, 
poise and tranquility. When the will is not 
efficient, chaos rules. 
Consequently, for health, poise, efficiency 
and freedom from fatigue cultivate a strong 
will and intellect, and the brain will establish 
proper order and conditions in the body. 
To promote strength of intellect and will, 
drill daily in memory and will power exer- 
cises for at least three minutes. Walk half 
an hour every day breathing in sniffs, eat 
sanely and moderately. Read instructive 
books and magazines, and remember the 
salient points of what you read. Take con- HOW TO STAY YOUNG 
227 
centration and visualization exercises for a 
few minutes each day and ask a number of 
your friends or relatives to criticise your 
faults and short-comings. Then correct them 
by intelligent exercises. Practice and disci- 
pline will make any sense, organ or function 
of the body more efficient. Five minutes daily 
in all for your mental exercises will accom- 
plish wonders in sixty days. 
Remember the Brain Is an Organ 
It Will Obey a Trained Intellect 
It is absolutely imperative to real manhood 
and womanhood to possess a strong, com- 
manding, forceful will, which will in turn 
insure a wideawake, keen, observing, con- 
structive intellect. Your brain will then 
attend to the business of the body in a supe- 
rior way. 
Do not forget that the brain is an organ, 
but that it cannot itself think. The intellect 
does all the thinking for the brain, and 
thoughts are flashed over the nerves and 
are constructive only if a poised will directs 
the thinking of the intellect. 
You are going backward when you begin 
to worry. Worry is a destroyer, a wrecker, 
a breaker of hearts and of homes, a shat- 228 
VITALIC BREATHING 
terer of peace and happiness, lives and of 
love. 
If worry could better circumstances in any 
way it might be profitable to worry. But 
worry never helps. On the contrary, if 
unchecked, worry drags down its victims in 
a net of morbidness and despair, never relax- 
ing until they are crushed, broken and 
wrecked. 
You Can Banish All Worry 
By Turning to the Vital Things 
But you can conquer and banish the poison 
of worry from your mind. When you feel 
inclined to worry, quickly go to an open 
window and practice Vitalic Breathing for 
sixty seconds. At the same time supplant 
your morbid thought with some cheerful, up- 
lifing one. If one minute’s Vitalic Breathing 
is insufficient, repeat for another minute, 
forcing your mind to concentrate on a cheer- 
ful subject. 
If you have pains, either imaginary or 
real, and fuss over them and talk about them, 
then you are making yourself unhappy and 
miserable. Not only are you injuring your- 
self, but you are infringing on the rights and 
happiness of those who, by force of circum- HOW TO STAY YOUNG 
229 
stances, are obliged to live with you and 
continually listen to your endless tale of woe. 
Stop thinking and worrying about your- 
self or anyone else. Plan out a system of 
breathing exercises and faithfully execute 
them twice a day. If you must talk to some- 
one about your pains and troubles go out in 
the woods and talk to the birds. You will 
not annoy them, as they do not understand 
you. 
If you have actual troubles meet them 
fearlessly and intelligently, and you will neu- 
tralize their sting and quickly banish them 
from your life. 
A Word to Wives and Mothers 
Let Not Worry Abide in Your Home 
Wives and Mothers, how much happier 
your lives will become if you refuse to let 
worry abide in your home. The hundred 
and one little things that come up every day 
to fret and annoy you should be smilingly 
thrust aside. Refuse to allow yourself to 
become morbid, angry or depressed. Bear 
with your children, greet your husband with 
a kiss and a smile. Even if you do not feel 
like smiling, smile anyhow, it will please your 
husband, and help yourself. It is surprising 230 
VITALIC BREATHING 
how a wife’s cheerful smile will react on a 
grouchy husband. 
Husbands you, too, may eliminate worry 
by Vitalic Breathing. Do not bring home 
your troubles and recite them to your wife 
and children, and make them as worried and 
miserable as yourself. Come home with a 
smiling face and a joyful heart. Be glad 
that you are alive, be thankful for your health 
and your home. Forget your business cares 
until the morning. Refuse to worry. If you 
want advice from your wife regarding your 
business troubles, tell her your trials but do 
not make an all night affair of it, and remem- 
ber your wife’s advice is often superior to 
your lawyer’s. 
Freedom from worry should be the slogan 
of every home, with father, mother, children, 
all emancipated from the meanest enemy of 
the human race. Begin to practice Vitalic 
Breathing. Be cheerful and determine not to 
over-eat and soon you will have old worry 
on the run. A GLOSSARY 
of the Anatomical and Technical Terms 
Used in This Book 
Abdomen—The part of the body between the thorax 
and the pelvis; also, the cavity of the belly, con- 
taining the stomach, bowels, etc. 
Abdominal organs—Those organs located in the 
abdomen. 
Air vesicle—A small cavity or sac, nearly spherical 
in form. 
Alimentary tract—The canal extending from the 
mouth to the anus. 
Antero-posterior—Extending or directed from front 
to back. 
Appendicitis—Inflammation of the vermiform ap- 
pendix, a narrow, blind tube extending from the 
caecum in the lower right-hand part of the 
abdomen. 
Artery—One of the tubular branching vessels that 
distribute the blood from the heart through the 
body. 
Asthma—A disease characterized by difficulty of 
breathing, a sense of constriction in the chest, 
a cough, and expectoration. 
Bronchial tubes—The bronchi—subdivisions of the 
trachea or windpipe. 232 
VITALIC BREATHING 
Carbon dioxide—A compound of carbon and oxygen. 
Catarrh—An inflammatory affection of any mucus 
membrane, in which there are congestion, swell- 
ing, and an alteration in the quantity and qual- 
ity of mucus secreted. In America the term is 
applied especially to affection of the membranes 
of the nose or air passages. 
Chronic—Continuing for a long time; habitual. 
Clinical—Of or pertaining to a clinic, which is a 
school, or a session of a school or class, in which 
medicine or surgery is taught by examination 
and treatment of patients in the presence of the 
pupils. 
Diaphragm—The muscular and tendinous partition 
separating the cavity of the chest from that of 
the abdomen. 
Enema—An injection thrown into the rectum as a 
medicine, or to impart nourishment. 
Eustachian tube—A passage from the tympanum of 
the ear to the pharynx. 
Follicle—A small, nearly or entirely closed cavity 
or gland. 
Gluten—A complex and variable mixture of glutin 
or gliadin, vegetable fibrin, vegetable casein, 
oily material, etc.; a very nutritious element in 
food. 
Goitre—An enlargement of the thyroid gland, on 
the anterior part of the neck. 
Hygienic—Sanitary; of or pertaining to health. 
Indigestion—A failure of the normal changes which 
food should undergo in the alimentary canal. 
Insomnia—Inability to sleep. GLOSSARY 
233 
Intercostal muscles—Muscles located between the 
ribs, controlling the chest in breathing. 
Intestine—The part of the alimentary canal lying 
between the stomach and the anus. 
Kidney—A glandular organ which excretes urea and 
other waste products from the body. 
Laxative—Having the effect of loosening or open- 
ing the intestines and relieving from constipa- 
tion. (Laxative medicine or exercise.) 
Masticate—To grind with the teeth and prepare for 
swallowing and digestion. 
Metabolism—The act or process by which living 
tissues or cells take up material brought to 
them by the blood, or by which they transform 
their cell protoplasm into simpler substances, 
which are fitted either for excretion or for some 
special purpose, as in the manufacture of the 
digestive ferments. 
Motility—Capability of motion. 
Mucus membrane—The membranes lining passages 
and cavities which communicate with the ex- 
terior, as well as ducts and receptacles of secre- 
tion, and habitually secreting mucus. 
Nasal—Of or pertaining to the nose. 
Naso-pharynx—The connection of the nose and 
throat. 
Noxious—Injurious. 
Oral cavity—The cavity of the mouth. 
Oxydize—To combine with oxygen, or subject to 
the action of oxygen, or of an oxydizing agent. 
Oxygen—A colorless, tasteless, odorless, gaseous 
element occurring in the free state in the atmos- 234 
VITALIC BREATHING 
phere of which it forms 23 per cent by weight 
and about 21 per cent by volume. 
Pathological—Pertaining to the science which treats 
of diseases, their nature, causes, progress, symp- 
toms, etc. 
Pectoral muscles—The muscles of the breast or 
chest. 
Pelvic organs—Organs in the region of the pelvis. 
Pelvis—The cartilaginous arches of the vertebrate 
skeleton to which the legs are articulated, to- 
gether with the sacrum. 
Physiological—Relating to the science of the func- 
tions of living organisms. 
Pneuma—The spiritual being intermediate between 
God and man. 
Prophylactic—A medicine which defends against 
disease. 
Proteid—One of a class of amorphous, nitrogenous 
principles, containing, as a rule, a small amount 
of sulphur; an albuminoid, as blood fibrin, 
casein of milk, etc. 
Putrefaction—The decay of albuminous or other 
matter. 
Pyorrhea—A disease marked by the loosening of 
the teeth. 
Septum—A wall separating two cavities; a parti- 
tion ; as, the nasal septum. 
Sinus—A cavity in the substance of the bone of the 
skull which communicates with the nostrils and 
contains air. 
Thorax—The part of the body between the neck and 
the abdomen containing the heart, lungs, eso- 
phagus, etc. GLOSSARY 
235 
Torso—The trunk of the human body. 
Toxin—Any of a class of poisonous substances 
formed as secretion products of vegetable and 
animal organisms. 
Trapezius muscle—A large muscle of the back and 
neck that passes from the occipital bone and the 
spine to the shoulder girdle. 
Viscera—The internal organs. To the Owner of This Book: 
The Vitalic Breathing Exercise 
Chart, presenting the Eleven Corrective 
Exercises pictured and described in this 
book, has been prepared for your use in 
convenient form. 
This exercise chart, printed on 
enameled, washable, water-proof paper— 
size 26 by 30 inches—may be hung or 
tacked to your bed-room, bath-room or 
gymnasium wall for instant use in the 
practice of any of Mr. Gaines' health- 
building exercises. 
The Vitalic Breathing Exercise 
Chart will be sent, postpaid, in special 
mailing tube on receipt of price, 50 
cents, by your bookseller, or the 
author 
Thomas R. Gaines 
210 W. 107th St., 
New York 
author