The ability to hold the breath for long time can be useful to swimmers, divers or athletes. Keep in mind that it is much heavier to do exercises under water or in mountains because of elevated pressure. There are certain methods which will allow you to hold at their performance the breath for long time.
Instruction
1. Measure initial data. Take the stop watch, gather full lungs of air and hold the breath. Write down time what you could hold on without air. It will be your starting point in trainings. Without it you won't be able to monitor the progress.
2. Perform every morning exercise on breath holding from yoga. Sit down on the floor, cross legs, put hands on knees. You hold the back exactly. The bearing and the correct breath are very interconnected. So, at first inhale through the nose, as deeply as it is possible. Hold the breath into four scores and then exhale through the mouth. Do this exercise within 30 seconds. Then have also a rest half-minute and perform this task once again, but only already with big tension.
3. Have a rest several minutes after the first warm-up exercise and start the following. Sit down already on the chair or on the bed. The main thing that it was convenient. Take the stop watch. Make several deep breaths and exhalations lungs, the diaphragm and the stomach. Later inhale the stomach within 4 seconds and hold the breath for 16 seconds. Then slowly exhale within 8 seconds the diaphragm and again you don't breathe, but 16 seconds. Thus you will control the breath and to effectively train it the delay.
4. Train to hold the breath under water. For this purpose hold too initial testing which will reveal your initial abilities. Ask somebody to see to the stop watch. Gather oxygen in lungs, hold the nose and plunge under water. Hold on as far as it is possible and come up. Write down data in the notebook how many you could not breathe under water. The result has to be lower, than it at you on the land.
5. Make above-mentioned exercises from yoga every day and do control delays breath weekly. It will help you to see progress and those moments over which it is worth working. Train constantly and you will be able soon to hold the breath for long time!