1, practice deep breathing. Take a "slow" deep breath at the diaphragm before holding your breath. Doing so will expel air with poor lung quality. Inhale for 5 seconds, hold your breath 1 sec, and then exhale1sec. Take a deep breath for two minutes to make sure that every drop of air is exhausted when you exhale.
When exhaling, put your tongue against your teeth. This helps to control air release. You should hiss when you exhale.
Deep breathing will help you absorb excess oxygen and store it in blood cells. When you hold your breath, it helps your body get a continuous supply of oxygen.
2. Purify the carbon dioxide in the lungs. When you hold your breath, you feel pressure in your lungs, but this is not a signal that you need to breathe, but that carbon dioxide is increasing and needs to be released. Over time, the carbon dioxide produced will aggravate the pain. In order to reduce carbon dioxide, it is necessary to expel the carbon dioxide originally existing in the lungs before holding your breath. In order to achieve this goal:
Exhale hard and try to get the air out of your lungs. When exhaling, my cheeks swell. Think of the toy boat you blew on the water.
When you exhale completely, inhale immediately and repeat. Keep still when breathing, and avoid using the oxygen stored before.
3. Inhale and hold for one and a half minutes. This exercise can adapt your body to the feeling of hypoxia. Count 90 seconds with a timer, and don't hold your breath for more than this time.
Don't inhale too much air when inhaling; Otherwise, it will increase your body's tension and cause you to spend more energy. On the contrary, you only need to inhale 80%-85% of your vital capacity, and you can keep a little room for relaxation. [4]
At the end of 90 seconds, slowly expel the exhaust gas from the lungs, and then take three deep breaths. This is called semi-purification.
Repeat the process of deep breathing purification, and then hold your breath for two and a half minutes. When the first 90-second exercise is completed, repeat the exercise of deep breathing and purification. Each exercise lasts one and a half minutes.
After completing these exercises, hold your breath for two minutes and use a timer to time. Don't exceed this time.
It's 2: 30. Breathe out the waste gas and purify it for three and a half times. This stage is two minutes of deep breathing and one and a half minutes of purification. After that, you can try to hold your breath for longer.
5. Pour cold water on your face. At this time, you can pour some cold water on your face first, and then hold your breath. According to research, when a person's face comes into contact with cold water, it will cause the pulse to slow down or lower the heart rate, which is the diving reflex of mammals. [5] But this step is optional.
But you really don't need to soak your head in water. Just pour some cold water on your face or wipe your face with a wet towel.
Don't use ice packs instead; The same study shows that stimuli that are too cold will trigger other reflexes. Ensure that the water temperature is about 2 1 celsius, and other parts of the body are in a relaxed state.
6. Take a breath and hold it for as long as possible. Choose a comfortable seat, take a deep breath and fill 80%-85% of your lungs. Hold your breath for as long as possible and stay completely still to avoid wasting energy and oxygen. You'd better find someone else to help you time, because when you don't look at the clock, time will feel faster and you can hold it longer.
Holding your breath for a long time will bring pain, and you need to find a way to divert your attention. A common distraction technique is to think of friends, celebrities or historical figures in the order from the initials A to Z. David Bryan, a famous magician, once set a world record of 17 minutes and 4.4 seconds, and he also used this technique.
Don't store gas on your cheeks. This method is called gas storage, which needs to "expel" the gas from the lungs and replace it with air from the gills. This is also called "circular breathing", which is difficult to do and will lead to air leakage on both sides. So it is best not to use this method.
7. Relax all your muscles. It is very important to completely relax and release the whole body pressure when holding your breath. Close your eyes and release the pressure from all parts of your body, starting with your feet and slowly moving up to your neck and head. Doing so can lower the heart rate and prolong the time of holding your breath.
Focus on things that relax you. When you can't concentrate any more, you can do some distractions with your hands, such as counting from 1 to 99 with your fingers.
Try not to move while holding your breath. Moving wastes your oxygen and shortens the time you hold your breath. Do n't move
8. Exhale slowly. When you can't hold your breath, avoid exhaling lung gas quickly. Exhale 20% of the air first, then inhale, so that oxygen can enter the key parts faster. Then you can take a deep breath.
9. Repeat these steps 3-4 times at a time. It is recommended not to do more, because it will do harm to your lungs and body. You can try it once in the morning and once in the evening. Keep practicing before you master it, and you will be able to hold your breath for a few minutes.