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breathing while you attend to other things Listen to music or audiobooks while using the app
Place it in your pocket and select vibrate if you want to use it in silence handsfree Select how
long you want your inhales and exhales to be Peruse the preset breathing rates to learn about
various breathing methods Practice the Program Peace exercises to build confidence a positive
mindset and rehabilitate systems throughout your body
Scientific studies have shown that paced breathing lowers blood pressure heart rate muscle
tension and calms the mind Research has also shown that breathing at longer intervals can
improve mood focus and flexibility increase athletic performance reduce recovery time
mitigate fatigue and help people get to sleep at night This app is designed to help you take full
advantage of those benefits
For more information you can visit www programpeacecom
ler
raosnayy SET BREATHING RATE
pee Breaths Per Minute
eA Inhale sec
ioe
Inhale Hold sec
Exhale sec
a ap
Exhale Hold sec
ap
Start Session Ji
Cycles min sec
oe ap
Preset Rates
Easy Pace i
Beginner Pace i
Intermediate Pace
Before Sleep i
Box Breathing Fi
BINIBION
Cardiac Coherence
Rate
rs
aay EXERCISES
The following are some of Program Peaces most
beneficial exercises Click on a button below to
read about and start an exercise Your progress
will be recorded
Name Count Length
Using the
Metronome
mE Prolonged
Vocalization
Practicing a
Smooth Inhalation
Ov
Oi
Eyes with
No Facade
Fi
L ip
While Talking
Unbracing the
Diaphragm While
Exhaling
Exercises
FEATURES
Customizable breathing bar
Choose your breathing intervals
Over a dozen preset rates
Optional breath holds
Current and longest streaks
Track your history and progress
Multiple sound effects
Rank system
Multiple color themes
Custom reminders
Recommended exercises
Vibrate function
Multiple audible cues
Dark mode
Color palette options
Original informative content
Chapter Conclusions
Program Peace Fitness Manual Journal
Download this free journal to keep track of your Program Peace exercise sessions and progress
It also includes a day program that teaches you the fundamentals of exercise nutrition and
fitness according to current scientific research Whether your goal is weight loss muscle gain
flexibility cardiovascular health or just logging your exercises this fitness planner can help
Track numerous fitness metrics and establish monthly goals Make records about your exercise
diet sleep stretching meditation strength training goals daily steps heart rate variability and
other important data By completing the worksheets and following the recommendations in
just days you can build new longlasting habits Buy the paperback on Amazon or download
the free PDF at wwwprogrampeacecom
oe
FITNESS MANU
ARED E
Daily Fitness Tracker
jewnor yenuey SsouDy DVad WYYDOUd
yd ySu GUE
Diet and Nutrition
Use the table below to get a general sense of where your calories should
be coming from and how to balance your meals The information is
adapted from highly reliable sources including the US Nutrition Board
and is promoted on the basis of scientific studies Check the website for
US food recommendations at wwwmyplategov and the website of the
American Dietetic Association at wwweatrightorg For individualized
dietary advice see a registered dietician
USDA ChooseMyPlateorg Recommended Daily Food Intake For a Calorie Diet