Hold your breath for a Long Time - tips

Video: How I Learned to Hold My Breath for 4 Minutes

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Steps
Advice
Warning
What you need

The ability to hold your breath for long periods of time is a skill that everyone loves. Long holding your breath can help you stay underwater for longer while diving or windsurfing, or maybe you just want to just look for a performance trick to impress at the party. Whatever the reason, it can be very easy to increase the amount of time that passes without having to breathe, if you have the right training techniques with proper safety measures. well suited. Read on for the information below to learn how.

Steps

Method 1 of 3: Exercise Techniques for Holding Your breath

Practice deep breathing. Before holding your breath, breathe in and out "slowly", from deep inside your diaphragm. This way, you are expelling low-quality air out of your lungs. Inhale for five seconds, then hold your breath for a second, before exhaling for ten seconds. Continue to breathe deeply for two minutes, and make sure that as you exhale, you push out all the last "remaining" air.
- As you exhale, push your tongue up to touch your teeth. This will form a valve, which helps control the breathing of the air out. Your inhalation should make the wind hissing as if you were breathing out.
- Deep breathing allows your body to absorb more oxygen, compared to normal, and store it in your blood cells. This helps when you hold your breath and your body can use the stored oxygen to continue its functions, even if you are not breathing again.
Removes CO2 from your lungs. When you hold your breath, the pressure you feel in your lungs is not the result of the need to breathe, but the result of the amount of CO2 that is being released, compressed to be released. This formation of CO2 becomes more and more uncomfortable over time. To minimize this CO2 generation, it is necessary to purify any previously existing CO2 in your lungs, before holding your breath. Let's do this:
- Exhale forcefully, pushing as much air out of your lungs as possible. Puff your cheeks up while doing this, and imagine you're trying to blow into a toy sailboat to move it across the water.
- When you fully exhale, inhale quickly and repeat. Try to keep your body as still as possible while doing this, to avoid wasting any of the stored oxygen in the previous steps.
Inhale and hold for one minute and thirty seconds. This is a training process that allows your body to adjust to the feeling of no air. Use a stopwatch to count down for 90 seconds, and don't try to hold your breath for longer than this.
- When you inhale, do not inhale so much that your body seems to want to explode. This puts pressure on your body and causes you to consume more energy. Instead, fill only 80-85% of your lung capacity so you still have some space to relax.
- Once the 90 seconds are up, exhale quickly to free your lungs from the used air, then do three breaths, inhale and exhale completely. This is known as a semi-purification process.
Repeat the process of deep breathing and purification, then hold the breath for two minutes and thirty seconds. When the first 90 seconds of exercise is over, repeat the deep breathing and purging exercises. Do each exercise at intervals of one minute and thirty seconds.
- When the process is complete, inhale and hold your breath for two minutes and thirty seconds, timing it with a stopwatch. Don't try to hold your breath for longer than that.
- When the time is up, exhale to release the used air and go through the semi-purification three times. Do this with two minutes of deep breathing and one minute and thirty seconds of purification. Now you're ready to try holding your breath for as long as you can.
Sprinkle cold water on your face. At this point, you may decide to splash your face with some cold water before trying to hold your breath. This has been studied by scientists, when exposing a person's face to cold water triggers the slow pulse, or lower heart rate, which is the first stage in the animal's diving reflex. have breasts. However, this step is not required.
- You don't have to actually immerse your entire head in the water. Just splash some cold water on your face right before holding your breath, or try using a wet washcloth with cold water.
- However, do not use an ice pack instead of normal water; Similar research suggests that being shocked by something too cold triggers other reflexes. Just make sure the water is around 21 ° C and the rest of your body is in a relaxed position.
Breathe in and hold it for as long as you can. Sit in a comfortable position and inhale deeply, filling 80-85% of your lung capacity. Hold your breath for as long as possible, completely keep your body still to avoid unnecessary wasting energy and wasting oxygen. Usually it's better to have someone else timed the exercise for you, time will seem to go by faster and you will be able to hold your breath longer if you don't have to keep watch on the clock. .
- Holding your breath for long periods of time can be frustrating, and it is often necessary to find a way to distract yourself if you want to succeed in achieving your goals. One common distraction technique is to scan the alphabet A through Z, thinking of a friend, celebrity, or historical figure whose name starts with letters. Stig Severinson, who set the world record for holding breath underwater for 22 minutes, was the proponent of this technique.
- Don't keep air in your cheeks. This method is considered to be a way of storing air, it will require "let out" of the air in your lungs and replace that amount with the air in your cheeks. This method is known as "ring breathing" and is difficult to practice, often resulting in the person holding the breath losing both of the air reserves. Hence, it is best to avoid using this method for the time being.
Relax all the muscles in you. This is an important factor to fully relax and release all the tension in your body when you hold your breath. Close your eyes and focus on releasing tension from all parts of your body one by one, starting with your feet and moving gradually upwards along your body, then up your neck and head. . In this way, it is possible to significantly lower your heart rate and increase the time you hold your breath for.
- Focus on something that relaxes you. When you can't concentrate anymore, distract yourself by doing something with your hands, like counting to 99 with your fingers.
- Try not to move while holding your breath. When you move, you waste oxygen and this reduces the amount of time you can hold your breath. Please sit still.
Exhale slowly. When you can't hold your breath anymore, try to avoid expelling all of the air in your lungs quickly. First, exhale about 20% of the air, then inhale again so that the oxygen reaches the most important areas faster. Then you can completely exhale and inhale.
Repeat the above steps 3-4 times in each workout. We do not recommend doing this more than once, as it can damage your lungs and body. Try once in the morning and once in the evening if you want. Keep practicing and before you know it, you should be able to hold your breath for a few minutes. advertisement

Method 2 of 3: Optimizing Your Lung Capacity

Exercise to increase your lung capacity. While there is no way to increase the size of your lungs, there are many ways to increase the amount of air your lungs can take in, and increase the lung's oxygen-absorbing efficiency. Specifically, a rigorous daily exercise regimen can help strengthen your lungs and maximize its air capacity.
- '' Do many exercises that increase heart rate. Incorporating a few heart-rate-raising exercises into your weekly exercise schedule can make a splash for your lungs. Jogging, skipping, aerobics, and swimming are all major forms of cardiovascular exercise, helping to pump blood and lungs working harder to provide the body with the oxygen it needs for it. continue to operate. Try a 30-minute high-intensity workout, pushing your body to its limits, for the best results.
- Exercise in water. Water training (swimming, water aerobics, water weightlifting) is another form of heart rate exercise, but water provides an element of resistance that requires a lot of work. more to complete the exercise. As a result, the lungs have to work harder to supply the body with oxygen, causing its oxygen capacity to increase markedly over time.
- Work out in an elevated location. In the higher places, the less oxygen there is in the air. This means that your lungs have to work harder to supply the body with oxygen. This is a great way to strengthen your lungs, but you need to be careful not to exercise too hard, or that you could potentially fall victim to altitude sickness.
Weight loss. Excess weight reduces the body's efficient use of oxygen, as well as increases the body mass that the blood must pump oxygen to. As a result, a lot of breath-holding contestants will try to lose any excess weight in the weeks leading up to the competition.
- This weight loss should be achieved with a rigorous, healthy workout - through exercises and a well-balanced diet - if you weaken your body through an accelerated diet will impact your digestion. your ability to hold your breath.
- The world record holder for breathlessness, Stig Severinson, said he lost at least 9 kg before attempting to break the world record for holding water breath in an effort to increase the ratio of body capacity. with lung capacity.
Quitting smoking. The fact that tobacco's adverse effects on lung health and capacity is common knowledge. Quitting can significantly increase the lungs' ability to remove CO2 and absorb oxygen, even within weeks. So if you are looking to strengthen your lungs and increase its capacity, no doubt quitting smoking is the first thing on your to-do list.
- You should also avoid passive smoking as far as possible, since someone else's secondhand smoke also has a negative effect on your lungs.
Play a blowing instrument or brass trumpet. These types of instruments require a lot of lung strength, making it a great way to enhance lung strength and enhance your breathing control. And besides, playing a musical instrument is a great skill that can bring unlimited personal satisfaction.
- Flute, trumpet, trumpet, and saxophone are good options for blowing instruments, while the Trum-pét, Trom-bôn and the Tu-ba are popular choices for the trumpet. copper.
- If you have a good voice, singing is another great musical aid to lung strength. Singing requires great control over one's breathing, making it a great complementary activity for someone with an ambition to hold the breath for long.
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Method 3 of 3: Prepare Necessary Safety Measures

Always practice with a partner. This is one of the most wise advice to follow: practice holding your breath with a partner. The main reason is that they can keep you safe if you pass out (which happens quite commonly during limited test training sessions), protecting you from hurting yourself. and take care of you while you restore your cognitive abilities. In addition, a colleague can help you watch your breath time, letting you know every 30 seconds.
Practice by sitting upright, rather than lying down. The best position to practice holding your breath in is to sit upright in a comfortable position, like sitting on a sofa or an armchair. This allows you to drain as little energy as possible while holding your breath. Do not lie down while holding your breath, otherwise you run the risk of choking on your tongue if you pass out.
Don't try to do this underwater unless you are supervised by a specialist. Although the purpose of learning to hold your breath for a longer period is usually for use underwater, you should never perform underwater training alone, without supervision. As mentioned before, fainting or loss of consciousness occurs quite often after holding your breath for an extended period of time, and if this happens underwater it can lead to drowning.
- Even practicing with a partner can be dangerous, and untrained eyes may not be able to tell the difference between a person holding their breath and a person who has passed out.
- If you have decided to practice with a partner, be sure to decide on a hand signal that you can do at regular intervals to show your partner that you are okay.
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Advice

Don't cause any unnecessary movement. This will use up oxygen and limit your ability to hold your breath.
Try not to think about holding your breath. If you think about something pleasant, you'll be less preoccupied with wanting to breathe.
Take a few deep breaths before you do this for a long period of time.
Try to relax, close your eyes, and relax. But if you are underwater, keep a small amount of energy in case you want to rush into the water.
Even if you have an expert by your side, don't practice underwater! There have been many deaths of this type. Don't become one of those statistics!
When holding your breath on land or underwater, stay calm because if you are afraid your heart rate will increase and you will lose more oxygen and energy.

Warning

Be careful if you are a person with tachypnea syndrome. Tachypnea syndrome causes a lot of undesirable effects, one of the more dangerous is that it deceives your body that you have more air than it actually can, causing you to faint without any problems. any warning period. If this happens in the water and without a partner, you have a high risk of dying.
Never hold your breath underwater during upturn if you use a pneumatic device (like a diving tank). The expansion of the compressed air during its rise can rupture your lungs.
If you feel discomfort in your chest, exhale, and breathe normally. (Unless you are underwater, if you are underwater, exhale and start rising up following the deep diving tutorial.)