Do you breathe in quickly and expel slowly or other way around?

You should breathe in quickly and forcefully through the POWERbreathe (enabling you to 'lift' the weight/resistance), and then breathe out naturally as you would normally. Do this 30 times, twice a day. When you feel it getting easier, and you can easily manage the 30 breaths without reaching the point of failure, then increase the resistance a quarter turn. This will be your new training load. 

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