Day two of doing this once a day! Max breath hold Day 1 - 00: 43 Max breath hold Day 2 - 01:00 Max breath hold Day 3 - 01:02 Max breath hold Day 4 - 00:58 Max breath hold Day 5 - 01:05 Max breath hold Day 6 - 01:04 Max breath hold Day 7 - 01:05 Max breath hold Day 8 - 01:05 Max breath hold Day 9 - 01:07 Max breath hold Day 10 - 01:10 Max Breath hold Day 11 - 01:09 Max breath hold Day 12 - 01:11 Max breath hold Day 13 - 01:14 Max breath hold Day 14 - 01:14 Day 15 & 16 didnt do Max breath hold Day 17 - 01:10 Max breath hold Day 18 - 01:13 Max breath hold Day 19 - 01:17 Max breath hold Day 20 - 01: 15 Max breath hold Day 21 - 01:17 Max breath hold Day 22 - 01:20 16/08
These videos are exactly what I was looking for! Someone applying free diving techniques for general health, wellness, and athletic performance. Fantastic.
@@ShoshinShow . Thanks for responding! Have you tried "Packing" as shown in this video? th-cam.com/video/tCpJST_c2Ko/w-d-xo.html I was curious if a person who has increased lung capacity with "packing" training can run better or is it just appropriate for free-divers?
wow, by following this exercise I was able to hold my for 2 minutes. My previous record was 1:30 That's a progress. I will stick to it until I reach 4 minutes at least.
I have had blood oxygen levels for awhile. Research lead me to CO2 tolerance, and this video. In 3 sessions I have gone from max hold 52 to 1:21! 😊. At this rate I may need to advance to the 45 second video next week! Lol😅
Awesome progress! Remember that the number is arbitrary. Progress happens with consistent practice. Keep your mind calm and positively reinforce yourself for showing up 👍💪
I did this when i was laying in my bed.. I fell asleep and woke up in panic, it felt like i was about to choke to death or something.. Maybe it is because of my low co2 tolerance ?
Excellent work! Strong lungs you have! Check out our breathing only channel where we have Levels from 1 through to 10. There are different ways to manipulate you breathing which may be of interest to you! HTTPS://bit.ly/freeyourbreathing
Fisrt attempt 30sec Day 2 40sec Day 3: 50sec Day4: 1min Day5:1:30min Day6:2:00min And now im stuck at 2mim cant hold more than that for two weeks now ? Why is tht !
That’s incredible progress within 2 weeks. Breath holding incorporates many variables such as how much you eat, how relaxed you are, how compassionate you are with yourself, time of day, how much you’ve slept the night before etc etc. Remove language like “stuck”. Recover appropriately and trust the process. On a different day from your CO2 tolerance training (never on the same day), consider practicing oxygen uptake training from this playlist bit.ly/trainyourbreath
Thanks so much for creating these Co2 training vids. Though not a daily devotee or anything like that, I've done Wim Hoff-style breathing for a number of years, regularly getting to over 2 minutes on a hold after a complete exhale. I've recently gotten curious about freediving and thought I'd try some of this Co2 training, so this was just what I was looking for. To my amazement, holding on the inhale, I just got a Max Hold 4 minutes and 2 seconds on my first try! 🥳 I can't wait to see where this goes in the coming months.
Wow Tom! That’s incredible. 👏 well done!! Thanks so much for sharing. You may enjoy our breathing focused channel here: www.TH-cam.com/@free-your-breath there are more playlists and varieties of videos here!
thank you so much for this video, i used to swim very often but got rusty after a long break on the short term it also made my breathing more efficient if that makes sense@@ShoshinShow
This video shares a visual explanation on how to practice: th-cam.com/video/seYIb58raIQ/w-d-xo.htmlsi=DkvjH2kWEwBqNRpA. In terms of carbon dioxide tolerance, you’re practicing holding the same amount of air while giving yourself less time to recover each time. That helps you become more “tolerant” to carbon dioxide build up in your lungs.
Hi, Shin! Follower here. Is it ok to do it after 30 min pranayama exercises and is it cool to do this CO2 tolerance exercise not once but three of four times a day? I figured i`d be able to do advanced pranayama and feel better with bigger lung capacity
Hi Diego! Yes, you absolutely can. Think of this like any exercise. You want to start slow and build incrementally from there. So like running, you wouldn’t run three 5Ks in a day before ever running one. Start with one and build up. Great work prioritizing your breathing! Wishing you strong and healthy lungs! 💪
Not sure what you mean by “3 seconds to recover”. The 3-2-1 countdown is giving you a heads up of when the hold timer is going to start. When the audio says “hold in 15”, you have 15 seconds to exhale and inhale before the 3-2-1 countdown. If you practice taking a FULL breath of air until your lungs can no longer expand, then that is your 100% capacity. The more you get familiar with it, the easier it gets to understand what 50% full or 80% full feels like for you. Basically you want to hold your breath with much less air than your 100% capacity so that you minimize pressure and stress during the hold.
First time try 24 second max hold after couple of tries goes up to 31 second. Now max hold 44.1 second. How many times a day can we do these exercise? Thank you!
Great job prioritizing your breathing! For carbon dioxide tolerance training, we recommend training at 50% of your max capacity. So if your max is 31-40 seconds in full lungs, you can safely practice holding your breath for 15-20 seconds multiple times a day. I’d recommend throwing these triangle breathing exercises into the mix: bit.ly/trianglebreathing until you’re comfortable holding your breath for 20-30 seconds without discomfort. Practicing this video (30 seconds CO2 tolerance) is only recommended for those who have a max hold of 50-60 seconds and up.
@@ShoshinShow Control Pause, number of seconds one can confortably hold one’s breath with empty lung. It’s also an indicator of CO2 tolerance in Buteyko method
Gotcha! Thanks for sharing that term. If you practice this exercise with holds after exhales then it will absolutely help with getting longer CPs. Enjoy your breathwork practice!
Day 3 max breath hold 1:09. Day 4 max breath hold 1:07. Day 5 max breath hold 0:40 struggled with the whole exercise tonight. A lot of those contractions of my body wanting to breathe. Day 6 took today off seeing the last 2 days numbers. Day 7 fell asleep before I could do this exercise. Day 8 0:50.
You can hold on the inhale or the exhale. These are constructed to train carbon dioxide tolerance so breathing in and then holding will make the exercise comfortable yet impactful.
Hi Emma! I do shorter durations, build comfort and then try longer durations. Try our triangle breathing playlist: bit.ly/trianglebreathing - the holds start at 10 seconds and slowly work up in 2-5 second increments. Enjoy!
🙏🙏 you can practice however often you like depending on your breathwork goals. Remember that this is an exercise, so your lungs will tell you when they are tired. Pay attention and schedule time to recover.
Wow I’m shocked I can do this, I’m attempting to become a swimmer when I can barely swim which is funny to me, I’ve went to multiple videos on how to freestyle swim to how to breathe without having to stop, I think I’m gonna be looking at this video every day to improve myself. Any tips on breathing while freestyle swimming such as when you turn your head should I fill my lungs up as much as I can before having to return back underwater or should I just breathe in as much as I can while above water.
Good for you for stepping outside of your comfort zone! 👏 with swimming it really depends on your pace and how much air you can take in in one breath. When I swim, I take a big fast breath in. As you keep practicing you’ll find the balance that works for you. It’s like a dance with the water. 😌 I’m still learning too!
Depends on a lots of factors: your existing lung capacity, whether you’re exercising outside of this, how hard it is for you etc etc. I’d reco to be intuitive about it. Remember that it is an exercise so just like with any exercise, rest is important. You’ll feel your lungs getting tired with overwork so don’t ignore that feeling. Best to not mix with oxygen uptake training on the same day.
You can do either! If you're trying to train yourself to hold for longer durations, build lung capacity and train carbon dioxide tolerance calmly, then breath holds after inhales are preferred.
You got it! You can do either. Full lungs is beginner friendly. Empty lungs is intermediate. If you’re trying to increase your breath hold for a practical purpose such as holding underwater, then full lungs is the way to go
Irene, any time to practice breathwork is great. But if you’re looking to track max breath hold durations, then later in the day is better than earlier. We have different gas mixes in the morning making our chemoreceptors more sensitive.
That’s works. I like to inhale to about 50-80% of my max inhale so that I don’t put pressure on my ribs. That can cause light headedness. It should feel comfortable and calming. Do relax your muscles. All the best!
hey thanks for the video I tried to follow along and my max hold at the moment is 1 min 15 sec, I actually hold my breath alternating between inhale and exhale, I wonder is it better if I stick in inhale only? (and repeat other session for exhale only) :)
Great work! I personally haven’t tried alternating holds on inhales and exhales… and not sure if the science still works if doing it this way. Holding on an exhale is harder than on an inhale. The goal of this exercise is to train your body to trust you and the process. Since you’re alternating between difficulty, I’m not sure what’s happening at a biological level 🤔 if I were you I would do one full video with inhale holds and then do it again with exhale holds.
Hey Manish! The best way to breathe is slow, calm breathing from your nose. Put your hand on your belly to make sure you feel it going in and out - this is "diaphragmatic breathing" versus chest only. When you hear "hold in 15" start to exhale and take one big breath up to 80% of your max lung capacity. Then hold when you hear "3, 2, 1, hold". Repeat until you're done the last round! Try it out and let me know if you have more questions. Enjoy!
That’s a solid attempt! Patience and compassion towards yourself is key 😌 try these and work on incremental progress 🙌 bit.ly/trianglebreathing and bit.ly/emptylungholds
I've been reading the oxygen advantage book trying to improve my cardio for martial arts training. Will this improve my CO2 tolerance for improved cardio? Thanks
Yes! Practicing these exercises will absolutely impact your lung strength during cardio. Especially if you combine with nose breathing during cardio. Enjoy stronger lungs 🫁 💪
Great question! Do what feels comfortable. I do diaphragm to chest especially if it’s a longer hold for me. But otherwise I do diaphragm only and keep it light. My main goal is to make sure my lungs aren’t pushing against my ribs too tightly because that gets uncomfortable really quick and causes stress during the hold. So sometimes I’m only filling up to 50%.
A few things to consider when training: - Use positive language to calm your mind. Words like “stuck” can build stress during a hold which is counterintuitive to cultivating trust - Time is relative. What matters is number of calm repetitions with proper rest periods - Contractions are normal. They’re your body’s way of saying, “this is outside of my comfort zone”. Honour it. Observe it. Rest and try again.
Your lungs will feel tired. Kind of like tired legs after a long run. Start with a low baseline and slowly work your way up versus doing a lot in one go.
Hey Thomas! You can train whichever skill you’re trying to get better at. I inhale and hold. Most people can hold longer on inhales. But some folks also practice holding on exhales. I train on the exhale through triangle breathing #stilllearning bit.ly/emptylungholds
@@thomastremolada8855 the biggest difference is that is it waaaaay more challenging for your body to hold on an exhale. All of the benefits of breath holding apply to both. The question you need to ask yourself is why are you practicing this? For some it’s to freedive (if so, holding on inhale is sufficient). For some it’s to practice mental resiliency (if so, holding on exhale is more challenging). For others, it’s to practice better health (then both exercises are helpful). The more you practice, the more you’ll know which one you need more of. So start and then check in with yourself 90 days later.
Day 1 : 1 min Day 2 ❌ Day 3 : 31 sec Day 4 : 1min 10sec Day 5 :❌ Day 6 : 39 sec🙄 Day 7 : 50 sec Huge gap Day 1 : 1min 10 sec Day 2 : 1min 20 sec Day 3 : × Day 4 : 1 min Day 5 : Day 6 : 50 sec Day 7 : 1 min 21 sec❤ Day 8 : 45 sec Day 9 : 1 min 15 sec Day 10 : 50 sec
@@ShoshinShow this is better, but still not clear. When the hold happens are we breathing out then holding, breathing in and then holding or breathing out to 50% of our capacity then holding?
hi! You can do either depending on your breathing goals. I practice by breathing in before the hold. It’s best to breathe in to about 50-80% of your lung capacity and then hold. Happy breathing!
Try to maintain the calm and stay within your limits. When your body is ready it will naturally pass previous limits without having to “push”. Safety first my friend!
The buteyko method or reduced breathing is a good practice (holding after the exhale). This exercise can absolutely be used that way. We also have triangle holds if you’re interested in only practicing holds after the exhale - bit.ly/emptylungholds
Nice! If 30 seconds is your max hold, I would recommend easing your challenge by starting here: bit.ly/trianglebreathing CO2 tolerance training is meant to be done at 50% of our holding capacity.
@@ShoshinShow thanks i started right away two days ago. Lvl 1 for now. Is it normal the shortness of breath can get a little worse the day after your exercise ? Before it gets better? Thnx in advance
Day one session one: 1 :00.24
Day one session two: 1 :30.33
Day two session one: 1 :21.50
Big jump 💪
@@ShoshinShow thx :)
Day two of doing this once a day!
Max breath hold Day 1 - 00: 43
Max breath hold Day 2 - 01:00
Max breath hold Day 3 - 01:02
Max breath hold Day 4 - 00:58
Max breath hold Day 5 - 01:05
Max breath hold Day 6 - 01:04
Max breath hold Day 7 - 01:05
Max breath hold Day 8 - 01:05
Max breath hold Day 9 - 01:07
Max breath hold Day 10 - 01:10
Max Breath hold Day 11 - 01:09
Max breath hold Day 12 - 01:11
Max breath hold Day 13 - 01:14
Max breath hold Day 14 - 01:14
Day 15 & 16 didnt do
Max breath hold Day 17 - 01:10
Max breath hold Day 18 - 01:13
Max breath hold Day 19 - 01:17
Max breath hold Day 20 - 01: 15
Max breath hold Day 21 - 01:17
Max breath hold Day 22 - 01:20
16/08
You got this!! 💪 excellent progress!
You still doing this?
@@pig4795 yes!
@@paula- such Commitment is respectable
@@pig4795 thanks!
These videos are exactly what I was looking for! Someone applying free diving techniques for general health, wellness, and athletic performance. Fantastic.
Yesss Shashwat! Happy you found what you’re looking for 🤗 Train strong 💪 🫁
@@ShoshinShow . Thanks for responding! Have you tried "Packing" as shown in this video?
th-cam.com/video/tCpJST_c2Ko/w-d-xo.html
I was curious if a person who has increased lung capacity with "packing" training can run better or is it just appropriate for free-divers?
doing this before bed is so nice
Yessss sooo relaxing 😴
Day 3 max hold 1:11 from 24 Second to a minute it is amazing
Look at you go!!! 👏
Day 1: 12:45
Day 2: 11:45
Day 1: 12:35
wow, by following this exercise I was able to hold my for 2 minutes. My previous record was 1:30
That's a progress. I will stick to it until I reach 4 minutes at least.
That’s epic progress, Muaath! Awesome work 👏
@@ShoshinShow Thank you.
Yesterday I was able to hold it for 2:15 ✌️
Day 1, Max hold 1:18
Day 2, Max hold 1:40
Day 3, Max hold 1:20
Day 4, Max hold 1:33
Day 5, Max hold 2:20
Day 6, Max hold 1:00
Day 7, Max hold 1:05
💪💪💪
I have had blood oxygen levels for awhile. Research lead me to CO2 tolerance, and this video. In 3 sessions I have gone from max hold 52 to 1:21! 😊. At this rate I may need to advance to the 45 second video next week! Lol😅
Look at you go!! Excellent progress. Remember to listen to your body. Happy breathing! 💪
That's super useful and ... brilliant :) I use it for my Freediving training!
Yes!!! That’s fantastic to hear. I hope to freedive someday so thought I’d get a head start on the breath holding practice 😄
@@ShoshinShow that’s wonderful :) I recommend to start deep diving whenever you feel ready…it’s a feeling difficult to describe 🥰
Day 7 max hold 1:32 new goal is 2 minutes end of the week
Awesome progress! Remember that the number is arbitrary. Progress happens with consistent practice. Keep your mind calm and positively reinforce yourself for showing up 👍💪
I did this when i was laying in my bed.. I fell asleep and woke up in panic, it felt like i was about to choke to death or something.. Maybe it is because of my low co2 tolerance ?
Nah not sure what’s going on there. Try to maintain a calm state when practicing and make sure you’ve got a buddy if you think you’ll fall asleep
Just hit 3:20 on my second try. That was a record for me. I’m sure it helps that I spearfish on the regular.
I was doing negatives on all the breath ups.
Excellent work! Strong lungs you have! Check out our breathing only channel where we have Levels from 1 through to 10. There are different ways to manipulate you breathing which may be of interest to you! HTTPS://bit.ly/freeyourbreathing
Thanks!
Tysm ill be doing this everyday
Enjoy the relaxation!!
Fisrt attempt 30sec
Day 2 40sec
Day 3: 50sec
Day4: 1min
Day5:1:30min
Day6:2:00min
And now im stuck at 2mim cant hold more than that for two weeks now ? Why is tht !
That’s incredible progress within 2 weeks. Breath holding incorporates many variables such as how much you eat, how relaxed you are, how compassionate you are with yourself, time of day, how much you’ve slept the night before etc etc. Remove language like “stuck”. Recover appropriately and trust the process. On a different day from your CO2 tolerance training (never on the same day), consider practicing oxygen uptake training from this playlist bit.ly/trainyourbreath
Thanks so much for creating these Co2 training vids. Though not a daily devotee or anything like that, I've done Wim Hoff-style breathing for a number of years, regularly getting to over 2 minutes on a hold after a complete exhale. I've recently gotten curious about freediving and thought I'd try some of this Co2 training, so this was just what I was looking for. To my amazement, holding on the inhale, I just got a Max Hold 4 minutes and 2 seconds on my first try! 🥳 I can't wait to see where this goes in the coming months.
Wow Tom! That’s incredible. 👏 well done!! Thanks so much for sharing. You may enjoy our breathing focused channel here: www.TH-cam.com/@free-your-breath there are more playlists and varieties of videos here!
You were getting a 2 minute hold on an exhale? WOW. That is Crazy good! You should of been a pro surfer!
@@MontanaWeatherby ahah my videos are for the pros! I’m not a pro YET!
Can you do thisndirectly after a session of Wim Hof's Tummo?
Not sure! Try it and let me know how it goes!
i got 27.27 first try, i'm very proud of myself
What does 27.27 mean?
Oh wow responding comments after 1 year, that's dedication
727 is just an inside joke inside a rhythm game community@@ShoshinShow
thank you so much for this video, i used to swim very often but got rusty after a long break
on the short term it also made my breathing more efficient if that makes sense@@ShoshinShow
Can you please explain how this works in detail.
This video shares a visual explanation on how to practice: th-cam.com/video/seYIb58raIQ/w-d-xo.htmlsi=DkvjH2kWEwBqNRpA. In terms of carbon dioxide tolerance, you’re practicing holding the same amount of air while giving yourself less time to recover each time. That helps you become more “tolerant” to carbon dioxide build up in your lungs.
@@ShoshinShow Thank you very much. I am checking it. Will come back to your site
thank you i found it really useful ♥️👍
YAYYY so glad it is being used!
Thank youo for this video. So is it normal breathing between holds and hold on the in breath?
Love that you’re into the buteyko method! Yes it’s normal slow& calm breathing in between holds (during recovery) and hold on the in breath ideally.
@@ShoshinShow Thans for the speedy response 🙏
very very useful!! thanks a ton!
☺️
Day 1 - 00.49
Day 2 - 00.49
Day 1 again - 01.06.03
👏
UPDATED VIDEO: Free your breath th-cam.com/video/seYIb58raIQ/w-d-xo.html
If this is too challenging, start here: bit.ly/slowyourbreath
Day 1. 0: 48
👏 well done!
Tried with empty lungs. Could go upto 1 min. Thanks a ton. 1 million good karmas to your account!
Ooof on empty lungs? That’s a feat
Thank you 🙏
🙏
Hi, Shin! Follower here. Is it ok to do it after 30 min pranayama exercises and is it cool to do this CO2 tolerance exercise not once but three of four times a day? I figured i`d be able to do advanced pranayama and feel better with bigger lung capacity
Hi Diego! Yes, you absolutely can. Think of this like any exercise. You want to start slow and build incrementally from there. So like running, you wouldn’t run three 5Ks in a day before ever running one. Start with one and build up.
Great work prioritizing your breathing! Wishing you strong and healthy lungs! 💪
sorry but it still too confusing for me.
Only 3 seconds recover , and how does on one know percentage of how much air they , can expel or inhale.
Not sure what you mean by “3 seconds to recover”. The 3-2-1 countdown is giving you a heads up of when the hold timer is going to start. When the audio says “hold in 15”, you have 15 seconds to exhale and inhale before the 3-2-1 countdown.
If you practice taking a FULL breath of air until your lungs can no longer expand, then that is your 100% capacity. The more you get familiar with it, the easier it gets to understand what 50% full or 80% full feels like for you. Basically you want to hold your breath with much less air than your 100% capacity so that you minimize pressure and stress during the hold.
First time try 24 second max hold after couple of tries goes up to 31 second. Now max hold 44.1 second. How many times a day can we do these exercise? Thank you!
Great job prioritizing your breathing! For carbon dioxide tolerance training, we recommend training at 50% of your max capacity. So if your max is 31-40 seconds in full lungs, you can safely practice holding your breath for 15-20 seconds multiple times a day.
I’d recommend throwing these triangle breathing exercises into the mix: bit.ly/trianglebreathing until you’re comfortable holding your breath for 20-30 seconds without discomfort.
Practicing this video (30 seconds CO2 tolerance) is only recommended for those who have a max hold of 50-60 seconds and up.
Thanks for the videos ! They are great! Does this video help getting a longer CP ?
Appreciate the love! What’s “CP”?
@@ShoshinShow Control Pause, number of seconds one can confortably hold one’s breath with empty lung. It’s also an indicator of CO2 tolerance in Buteyko method
Gotcha! Thanks for sharing that term. If you practice this exercise with holds after exhales then it will absolutely help with getting longer CPs. Enjoy your breathwork practice!
@@ShoshinShow Okay, will definitely try that ! Thanks :)
Day two of doing this once a day.
Max breath hold day 2, 0:50
Let’s goooo, Karrieann!! Looking forward to hearing about the repetitions and trust you build with yourself! 👏
Day 3 max breath hold 1:09.
Day 4 max breath hold 1:07.
Day 5 max breath hold 0:40 struggled with the whole exercise tonight. A lot of those contractions of my body wanting to breathe.
Day 6 took today off seeing the last 2 days numbers.
Day 7 fell asleep before I could do this exercise.
Day 8 0:50.
@@ShoshinShow my ADHD is making it hard to stick to doing this once a day. Doesn't feel like enough mental stimulation.
@@KaOlsonSFX think of this as a relaxing exercise (especially if done correctly). It’s best done after you’ve already been mentally stimulated.
Does this help increase lung capacity im a track runner
Yessir
In trying to increase CO2 tolerance, is it better to hold on the exhale or the inhale? Or does it matter?
Hold on inhale
Are we supposed to take a deep breath in on, "3,2,1, go? I've seen training where you hold on the exhale, so I am confused.
You can hold on the inhale or the exhale. These are constructed to train carbon dioxide tolerance so breathing in and then holding will make the exercise comfortable yet impactful.
Do you hold your breath after an inhale or exhale?
Inhale but you can practice however you like!
How do you avoid getting panicked during breath holds?
Hi Emma! I do shorter durations, build comfort and then try longer durations. Try our triangle breathing playlist: bit.ly/trianglebreathing - the holds start at 10 seconds and slowly work up in 2-5 second increments. Enjoy!
When you say breath is it deep breath or normal breathin?
Either works! I like to deep breaths for relaxation.
Thank you for the video! How often are you supposed to practice?
🙏🙏 you can practice however often you like depending on your breathwork goals. Remember that this is an exercise, so your lungs will tell you when they are tired. Pay attention and schedule time to recover.
Wow I’m shocked I can do this, I’m attempting to become a swimmer when I can barely swim which is funny to me, I’ve went to multiple videos on how to freestyle swim to how to breathe without having to stop, I think I’m gonna be looking at this video every day to improve myself. Any tips on breathing while freestyle swimming such as when you turn your head should I fill my lungs up as much as I can before having to return back underwater or should I just breathe in as much as I can while above water.
Good for you for stepping outside of your comfort zone! 👏 with swimming it really depends on your pace and how much air you can take in in one breath. When I swim, I take a big fast breath in. As you keep practicing you’ll find the balance that works for you. It’s like a dance with the water. 😌 I’m still learning too!
Should my lungs be empty when I hold my breath or on the contrary should they be full ?
These are designed for full lung holds. If you’d like to practice empty lung holds, try these bit.ly/emptylungholds
@@ShoshinShow thank you 😊😊😊
How many times a day can I do this
Depends on a lots of factors: your existing lung capacity, whether you’re exercising outside of this, how hard it is for you etc etc. I’d reco to be intuitive about it. Remember that it is an exercise so just like with any exercise, rest is important. You’ll feel your lungs getting tired with overwork so don’t ignore that feeling. Best to not mix with oxygen uptake training on the same day.
Day 1: 43 sec
👏 well done!
45
Yoooo 👏
This is unclear. I have no idea if i should be holding on an Inbreath or out breath?
You can do either! If you're trying to train yourself to hold for longer durations, build lung capacity and train carbon dioxide tolerance calmly, then breath holds after inhales are preferred.
Slightly confused, start off by breathing normally through my nose.
Then hold, when holding is it with full or empty lungs?
You got it! You can do either. Full lungs is beginner friendly. Empty lungs is intermediate. If you’re trying to increase your breath hold for a practical purpose such as holding underwater, then full lungs is the way to go
Is there a better time of day to do this?
Irene, any time to practice breathwork is great. But if you’re looking to track max breath hold durations, then later in the day is better than earlier. We have different gas mixes in the morning making our chemoreceptors more sensitive.
this is some kind of sorcery, i could not do 25meters of swimming in one breathe but after doing this I fkin did it
🧙♀️✨ you’re doing it!!!!
Should we inhale deeply just before holding?
That’s works. I like to inhale to about 50-80% of my max inhale so that I don’t put pressure on my ribs. That can cause light headedness. It should feel comfortable and calming. Do relax your muscles. All the best!
hey thanks for the video I tried to follow along and my max hold at the moment is 1 min 15 sec, I actually hold my breath alternating between inhale and exhale, I wonder is it better if I stick in inhale only? (and repeat other session for exhale only) :)
Great work! I personally haven’t tried alternating holds on inhales and exhales… and not sure if the science still works if doing it this way. Holding on an exhale is harder than on an inhale. The goal of this exercise is to train your body to trust you and the process. Since you’re alternating between difficulty, I’m not sure what’s happening at a biological level 🤔 if I were you I would do one full video with inhale holds and then do it again with exhale holds.
Plz guide how to do!!!is it regular breathing?
Hey Manish! The best way to breathe is slow, calm breathing from your nose. Put your hand on your belly to make sure you feel it going in and out - this is "diaphragmatic breathing" versus chest only. When you hear "hold in 15" start to exhale and take one big breath up to 80% of your max lung capacity. Then hold when you hear "3, 2, 1, hold". Repeat until you're done the last round! Try it out and let me know if you have more questions. Enjoy!
50 sec is max, why!? 😭
That’s a solid attempt! Patience and compassion towards yourself is key 😌 try these and work on incremental progress 🙌 bit.ly/trianglebreathing and bit.ly/emptylungholds
I thought that last breathhold will be longer than 5 mins
🤯
I've been reading the oxygen advantage book trying to improve my cardio for martial arts training. Will this improve my CO2 tolerance for improved cardio? Thanks
Yes! Practicing these exercises will absolutely impact your lung strength during cardio. Especially if you combine with nose breathing during cardio. Enjoy stronger lungs 🫁 💪
@@ShoshinShow can this improve endurance running performance
@@placeholder2836YES absolutely and vice versa!
Before the breath hold, do I fill up to 80% the diaphragm only, or do I fill up from diaphragm to the chest?
Great question! Do what feels comfortable. I do diaphragm to chest especially if it’s a longer hold for me. But otherwise I do diaphragm only and keep it light. My main goal is to make sure my lungs aren’t pushing against my ribs too tightly because that gets uncomfortable really quick and causes stress during the hold. So sometimes I’m only filling up to 50%.
@@ShoshinShow Wow that's amazing! I appreciate the reply. Please continue on making wonderful videos.
I’ve been stuck at 1 minute ten for a week and I start getting contraction at 25 any tips to get better
A few things to consider when training:
- Use positive language to calm your mind. Words like “stuck” can build stress during a hold which is counterintuitive to cultivating trust
- Time is relative. What matters is number of calm repetitions with proper rest periods
- Contractions are normal. They’re your body’s way of saying, “this is outside of my comfort zone”. Honour it. Observe it. Rest and try again.
@@ShoshinShow thanks this channel helped me a lot I appreciate u 🖤
@@ShoshinShow another question should I try pushing pass my limits
How do i know if i’m overworking my lungs
Your lungs will feel tired. Kind of like tired legs after a long run. Start with a low baseline and slowly work your way up versus doing a lot in one go.
Should the breath holds be after the inhale or exhale?
Hey Thomas! You can train whichever skill you’re trying to get better at. I inhale and hold. Most people can hold longer on inhales. But some folks also practice holding on exhales.
I train on the exhale through triangle breathing #stilllearning bit.ly/emptylungholds
@@ShoshinShow could u briefly explain the difference please? Between holding on the inhale vs the exhale.
@@thomastremolada8855 the biggest difference is that is it waaaaay more challenging for your body to hold on an exhale. All of the benefits of breath holding apply to both.
The question you need to ask yourself is why are you practicing this? For some it’s to freedive (if so, holding on inhale is sufficient). For some it’s to practice mental resiliency (if so, holding on exhale is more challenging). For others, it’s to practice better health (then both exercises are helpful).
The more you practice, the more you’ll know which one you need more of. So start and then check in with yourself 90 days later.
I did 1:00!!!
I did 1:05 attempt 2!
Effort and practice paying off!! Love it 💪
I have asthma and made it to 3.02 minutes
Now THAT is a major win!!! Congrats for putting in the work 👏
Thanks
Has your asthma improved?
Day 1 : 1 min
Day 2 ❌
Day 3 : 31 sec
Day 4 : 1min 10sec
Day 5 :❌
Day 6 : 39 sec🙄
Day 7 : 50 sec
Huge gap
Day 1 : 1min 10 sec
Day 2 : 1min 20 sec
Day 3 : ×
Day 4 : 1 min
Day 5 :
Day 6 : 50 sec
Day 7 : 1 min 21 sec❤
Day 8 : 45 sec
Day 9 : 1 min 15 sec
Day 10 : 50 sec
Keep going!! 💪
Damn it’s so hard for me to make it to 30.
No worries. Start on this playlist and slowly work yourself up to 30 second holds. bit.ly/trianglebreathing
The instructions are not clear
How’s this? th-cam.com/video/seYIb58raIQ/w-d-xo.htmlsi=Ug17qh1_UpjhEmPr
@@ShoshinShow this is better, but still not clear. When the hold happens are we breathing out then holding, breathing in and then holding or breathing out to 50% of our capacity then holding?
hi! You can do either depending on your breathing goals. I practice by breathing in before the hold. It’s best to breathe in to about 50-80% of your lung capacity and then hold. Happy breathing!
@@ShoshinShow Ok, thanks! I appreciate your offering.
Max breathe hold day 1-1:15
Max breathe hold day 2-1:25 went past my limits lol
Try to maintain the calm and stay within your limits. When your body is ready it will naturally pass previous limits without having to “push”. Safety first my friend!
i did 3:10
could this type of exercise be useful for buteyko? i like the approach of breath holds more than the usual "reduced breathing"
The buteyko method or reduced breathing is a good practice (holding after the exhale). This exercise can absolutely be used that way. We also have triangle holds if you’re interested in only practicing holds after the exhale - bit.ly/emptylungholds
I.did only.1:30
Remove the word “only” and you’re golden!
Why does coughing occur before time limit?
I did 1:15
Lesss goooo 👏 👏
This breathing design is based upon any program? If yes what is the name of the program
It’s called carbon dioxide tolerance training or a CO2 table. The times will vary but the set up is the same.
Max of 15-22 :(
Yo I got to 30!!! Nice
Nice! If 30 seconds is your max hold, I would recommend easing your challenge by starting here: bit.ly/trianglebreathing
CO2 tolerance training is meant to be done at 50% of our holding capacity.
2 minutes on day one :V
Easy? Lol i can only do 5 sec breath holds..
Then start here bit.ly/trianglebreathing
@@ShoshinShow thanks i started right away two days ago. Lvl 1 for now. Is it normal the shortness of breath can get a little worse the day after your exercise ? Before it gets better? Thnx in advance