Holding your breath for long periods of time can be beneficial for swimmers, divers or track and field athletes. Keep in mind that exercise is much harder underwater or in the mountains due to the increased pressure. There are certain techniques that will allow you to hold your breath for a long time while doing them.
Instructions
Step 1
Measure the initial data. Take a stopwatch, fill your lungs with air, and hold your breath. Write down the time you were able to hold out without air. This will be your starting point for training. Without this, you will not be able to track your progress.
Step 2
Do the yoga breath-hold exercise every morning. Sit on the floor, cross your legs, put your hands on your knees. Keep your back straight. Posture and proper breathing are very intertwined. So, first breathe in through your nose, as deeply as possible. Hold your breath for four counts and then exhale through your mouth. Do this exercise for 30 seconds. Then also rest for half a minute and do this task again, but only this time with great tension.
Step 3
Relax for a few minutes after the first warm-up exercise and move on to the next. Sit on a chair or bed already. The main thing is to be comfortable. Take a stopwatch. Take a few deep breaths in and out with your lungs, diaphragm, and abdomen. Then inhale with your stomach for 4 seconds and hold your breath for 16 seconds. Then exhale slowly for 8 seconds with the diaphragm and do not breathe again, but for 16 seconds. This way you will control your breathing and effectively train your breath holding.
Step 4
Practice holding your breath underwater. To do this, carry out the same initial testing, which will reveal your initial abilities. Ask someone to follow the stopwatch. Draw oxygen into your lungs, pinch your nose, and plunge into the water. Hold out as far as possible and emerge. Write down the data in a notebook, how long you could not breathe under water. The result should be lower than yours on land.
Step 5
Do the above yoga exercises every day and do breath control weekly. This will help you see progress and areas worth working on. Train constantly and soon you will be able to hold your breath for a long time!
