First, the practice method
Abdominal breathing: Take a deep breath first, then hold your breath, and at the same time, forcibly contract your abdomen inward for 5- 10 seconds, and then exhale slowly. Each practice can gradually increase the time and frequency of practice.
Breathe slowly: take a deep breath, and then exhale slowly through your nose. The exhalation time can be longer than the inhalation time until the exhalation is completely over, and then keep breathing until it is necessary to inhale again.
Underwater training method: to practice in water, take a deep breath first, then keep breathing in the water. You can breathe through your nose or mouth to gradually increase the time and depth of holding your breath.
Second, matters needing attention
Beginners should gradually increase the time and depth of practice, and don't hold back too long or too deep at first to avoid physical injury.
Keep relaxed during the practice, and don't be too nervous or hard, so as not to affect breathing and heart rate.
You can choose a safe place when you practice holding your breath. For example, to practice in water, it is best to choose a swimming pool with lifeguards or safety facilities.
If you have discomfort symptoms such as difficulty breathing and dizziness during breath-holding practice, you should stop practicing immediately, keep breathing unobstructed, or seek medical examination.
Holding one's breath can enhance vital capacity, improve cardiopulmonary function and enhance immunity, but beginners should pay attention to gradually increasing the time and depth of practice, keep relaxed, choose a safe place to practice, and stop practicing in time when symptoms appear.