1. Choose a shallow water area whose water depth does not exceed your heart to do preliminary exercises, do warm-up exercises before going into the water, wear a swimming suit and a swimming cap.

2. Enter the water, take a deep breath, exhaust, and take five consecutive deep breaths.

3. Turn on the stopwatch, take a deep breath, start counting, look at the time, stop counting when you need to breathe, record the time, repeat the above steps again, and take the middle value according to the time after 5 times, which is the underwater breath-holding time standard.

Take a deep breath and press the stopwatch to time. Squat in the water and check whether the stopwatch is up according to your breathing needs. At first, you can get out of the water according to your own ability, and slowly lengthen the time of holding your breath one by one according to time. Breathing in can highlight the air and increase the underwater time. Practice time should not be too long. Generally, you should practice for 20 minutes, rest for 10 minutes, and control the total time within 2 hours. For a week in a row, you will find that the time is gradually extended.

5. Holding your breath is related to your vital capacity. In order to better increase your vital capacity, you need to take part in more sports and strengthen your physique.