If you are just discovering my breathing tutorials and guided sessions, then please check here for resources and associated links that may be useful to you. TH-cam PLAYLISTS: 1. Guided Breath Sessions: th-cam.com/play/PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_.html 2. Oxygen Advantage Exercises, Techniques & Principles: th-cam.com/play/PLcoajB6YZSO6vKa9vKSd9MDSfy_Ud73Et.html 3. Breathing Tips: th-cam.com/play/PLcoajB6YZSO5QhKfpfBkEFvXZJrrx_m0P.html 4. Choosing a Breathing Technique: th-cam.com/play/PLcoajB6YZSO5rgzS_UczeueNdMD2F4_az.html 5. Breathing Curiosities: th-cam.com/play/PLcoajB6YZSO7NEzTJ0t8XS60T9eTRcR_d.html 6. Breath Lectures in 2 Minutes or Less!: th-cam.com/play/PLcoajB6YZSO54mhQO9r4Of03RvOa4UZRx.html BE LIGHT PRODUCTS & SERVICES: 1. FREE Breath Training - The Breath Basics 6-Day Challenge: www.belighttt.com/6-days 2. 4-Week Breath Boot Camp: www.belighttt.com/bootcamp 3. Breathing for Anxiety Relief Video Series: www.belighttt.com/offers/gBveocFH 4. Breathe Light: How & Why to Reduce Your Breathing: www.belighttt.com/offers/tzuvAFzu 5. Breathing for Anxiety Relief + Breathe Light (purchase them together and save 15%!): www.belighttt.com/offers/ARXXABst 6. FREE Long COVID Video Workshop: www.belighttt.com/covid 7. Downloadable E-Books & Mini-Courses: www.belighttt.com/store 8. BE Light Community: www.belighttt.com/community 9. Podcast Appearances: www.belighttt.com/podcast-appearances MORE WAYS TO SUPPORT: 1. Buy Me a Coffee (purchases & donations): www.buymeacoffee.com/belighttt Also, please do not hesitate to reach out with any questions. Thank you so much for watching and supporting the channel. I appreciate it immensely.
Wow i just finished this session with you....I have to say i have been looking for such a guided breathe work routine.....My hands,face and feet were all tingling about 5 min in...Nitric oxide all over the place.....Super Super thankful for this....Folded hands Tara.....Big thumbs up and forsure subscribed .....It would be cool for a 8 min ....30 min long session....Just a thought,see you in your next video. I just realized this is the 10 min i was doing the 20 min one.....
@perry_123 Wow, I am so grateful to hear you had a wonderful experience with this session! I can't thank you enough for taking the time to try it out and also for writing me some feedback. Thank you so much, my friend. I hope you will find some other sessions on the channel that you enjoy as well. Have a great night!💖
Wonderful start to my day and surprisingly comfortable. to have the guide of timing helpes enormously too. Thank you I will look up more of your sessions. X
@diane gilbank I am so glad you had a good experience with this session. Thank you for taking the time to try it out and for leaving a comment. I have almost 40 guided breath sessions available on my channel. Please let me know if I can help you find one that serves your immediate needs. Have a great day!
Amazing. Just done one practice of x6 first time . Just what I’ve been looking for. Recently found box breathing and have been practicing x4 but this one is much more relaxing to follow. Will check out what other videos you have. Have been nose breathing only ,for 3/ 4 years . Looking to lower my blood pressure as 5 years ago diagnosed with hypertension. This week doctor has finally proscribed medication. As unfortunately after trying different natural remedies I haven’t been able to lower it enough. I’m 50 but genetics run in family but I’m not giving up trying new ways to at least stay on lower dose. Thank you for making this video .
@Angela P. I'm so sorry to hear. Yes, the genetic component certainly complicates things. But I'm proud of your commitment to seeking out natural remedies. Keep at it. The breathing cadences can be so powerful for cardiovascular health, Angela. With consistency, they can have a really big impact. And they're totally free and accessible, which makes them even more incredible! I hope that your breathing routine can keep you on a lower does of medication, and maybe eventually allow you to transition off of it, if that is your desire. I have about 42 guided breathing sessions available in my playlist, so please browse around and feel free to experiment. I hope you find something that really works for you! Have a great day!
@@BELightTT oh thank you for your encouragement. Makes me still feel positive. I’m planning to stick the the x6 box breathing and also your breath in for 6 out for 6 . Will try practice this daily and see what happens. Thank you again . And stay safe.
@@angelap.8856 Amazing! I'm so glad you feel encouraged and positive. Those are 2 good choices for breathing techniques. I hope they serve you well, Angela. Please keep me posted on your progress!🙏 Wishing you lots of love and perfect health. Have a great week!
@Gio Argentati did you find it helpful for focus and concentration? I know that was your biggest issue of concern...Let me know what the effect was for you. Thanks for trying it out and for commenting. 🙏
@@BELightTTYes, Tara, it does help with my focus and concentration. While I am doing the box breathing, I focus my eyes on a target (a small circle) drawn on the wall just over two feet in front of me. Focusing visually has been shown to improve mental focus -- they both use the same attention centers in the brain. I've been practicing the box breathing with visual focus before doing mathematics. It does seem to help. I want to try it before drawing. Thanks again for sharing this. You are a wonderful, compassionate teacher! :)
@@gioargentati7802 Oh, that's awesome, Gio! I am always so happy to hear how people are specifically implementing these practices into their lives. I am so happy that you discovered the benefit of practicing your breathing with your eyes open, a soft gaze, and a gentle focus a few feet ahead of you. Very cool! I agree, that should have an amazing benefit. There are benefits to practicing both with eyes open and eyes closed, but for your purposes, it sounds like you found a method that really works. Thanks so much for being willing to share! I appreciate that. Have a great day.
Thank you, Tara, again for your suggestions. You asked me how I performed CO2 tolerance test. My CO2 tolerance test time is 25 sec. It was 20 sec 2 weeks ago. I measured the longest exhalation time after long inhalation. What is yours CO2 tolerance test result? How do you measure it? For now, I follow your suggestions: mouth taping at night, 4X6 breathing as often as possible, breath holding for 5 sec after normal breathing. My blood pressure is normal in the morning, it gets higher when I have anxiety. Thank you, Nadine
@Nadine Constantin sure, that's quite normal that your blood pressure would be impacted by your stress levels/anxiety. The trick will be to find tools to use during the day to manage your anxiety. In terms of CO2 tolerance, in the Oxygen Advantage (which is mostly the method I teach) we use something called the BOLT. I will link the video for you here: th-cam.com/video/cOnhH_3JpYg/w-d-xo.html It is a self-evaluative test with some flaws, but it offers a pretty good baseline measurement and a nice way to track your progress over time. Of course, if you are already comfortable with your method, you should feel free to keep using that. In the method you use, what would be considered a good or optimal score?
That's a very good question. Let me preface by saying I am NOT a medical doctor, and you should always consult your physician on these matters, especially when it comes to the heart and medications. Having said that, this is my feeling on it. If someone has UNTREATED hypertension (meaning no medication), I would advise against this breath rhythm. I fear that the longer retentions will cause too much stress for that person. Now, if someone is on medication, those medications tend to work very well at lowering blood pressure. I would say a person being treated for hypertension could try this breath session, if it appeals, but it would be optimal to 1. first ask you physician if it is ok to try and 2. be sure to pay attention to the feelings inside your body. If you experience any stress or anxiety at all during this exercise, then stop. It would also be optimal if you could actually measure your blood pressure while performing the exercise (particularly on the breath retentions) to check how much your blood pressure changes. Ultimately, I believe specific breathing techniques can actually help to reduce the amount of medication a person needs to take, or potentially allow them to get off their medications completely. But you need to go slowly, bit by bit, and consult with your physician every step of the way. I hope that helps. I linked to a whole playlist of GUIDED BREATH SESSIONS in the video description. There you will also find "easier" sessions that may be appropriate for someone with heart issues. The 5:5 or 4:6 breath sessions are very nice. I will also be releasing soon some guided sessions for people with special needs. Stay tuned. And thank you so much for trying out this session and for commenting! 🙏
Tara, thank you very much for your videos. It helps me with my anxiety. I have low CO2 tolerance. I have question why my blood pressure is increasing after 20 min of box (6x6x6x6) breathing exercise? What am I doing wrong? 🙏🌷
@Nadine Constantin do you typically suffer with high blood pressure? 1. any time you hold your breath, your blood pressure will increase. That's a natural physiological response to breath-holding. It is of little concern for such a short duration (6 seconds), especially for a healthy individual. But if you do have blood pressure issues, perhaps box breathing is not the best choice for your breath practice. I would instead suggest (depending on your tolerance) 3:5, 4:6, 5:5 or 6:6 breathing cadences. I will link to each of those for you here. 3:5 Breathing: th-cam.com/video/B6OM6quyCjU/w-d-xo.html 4:6 Breathing: th-cam.com/video/Q43_ekK0lH8/w-d-xo.html 5:5 Breathing: th-cam.com/video/lFfTwJo_cWM/w-d-xo.html 6:6 Breathing: th-cam.com/video/TJlGitn8sEo/w-d-xo.html 2. Box breathing is not actually designed to fully down-regulate your nervous system. It is meant to create balance between your sympathetic and parasympathetic responses. This is often used in military training as a way to create "calm focus" before engaging with military operations. So for some, box breathing might even be a bit stimulating or a pick-me-up. If you are looking to lower your blood pressure, I would focus instead on any session that extends the exhale longer than the inhale OR coherent breathing (e.g. 5:5 or 6:6) 3. If you have anxiety and low CO2 tolerance, you in particular are going to be far more sensitive to breath holding and slow breathing. Please trust what your body is feeling and do not worry about the number of the cadence. I purposely offer many different cadences on my channel, in the hopes that there will be something for everyone. Perhaps for you, right now, at this point in your life, until you get a little better control of your CO2 tolerance, 6x6 box breathing might actually be too stressful for you. And that's ok! I get it! I am still working to improve my CO2 tolerance as well. For women especially, this will fluctuate significantly throughout our hormonal cycle. Be gentle with yourself. For now, simply choose a slightly quicker breathing cadence. 😉 I hope this helps, Nadine. Please feel encouraged. There is always a way. We just have to tweak your cadence a bit. Please let me know if this answers your question. Have a great day.
Thank you, Tara, for your suggestions. For me is not clear: will 4x6 Coherent Breathing help me to increase CO2 tolerance? Or will it balance my nerve system only? Thank you. Nadine.
@Nadine Constantin sorry, I wasn't understanding earlier. So your immediate goal is to improve CO2 tolerance? It's a bit more complex, as it takes a lot of breath awareness. You are better off doing lots of mini-sessions throughout the day, as the more often you get control of your breathing, the more you start to set new patterns into your body and brain. How is your sleep? If your sleep quality is bad, that is really going to exacerbate your anxiety and your low CO2 tolerance. Here are my suggestions for immediate practice. 1. You need to practice slow-deep-quiet-nasal breathing as often as possible during the day. I would start out focusing on the 4:6 cadence. Set a reminder for yourself, and then try to breathe at a 4:6 cadence th-cam.com/video/Q43_ekK0lH8/w-d-xo.html for 3-5 minutes, every other hour! Really! The more mini-sessions the better. Try to do it as often during the day as possible. 2. Then I would invite you to do a longer 4:6 session at night right before sleep (while in bed). Maybe 15-20 minutes, in order to encourage quality sleep. 3. Another exercise you might enjoy during the day is a series of mini-breath holds. This will be a gentle way to start practicing for stronger breath holds, while helping to calm your mind, calm your anxiety, and gently improve CO2 tolerance. Here's a link for that exercise: th-cam.com/video/Um1dj4bO378/w-d-xo.html I would also practice this for 3-5 minutes, every other hour. Alternate each hour between 3-5 minutes of 4:6 breathing, and 3-5 minutes of mini-breath holds. 4. You may want to start considering taping your mouth at night. Mouth-tape helps to ensure nasal breathing throughout the night, which can really help to deepen your sleep. Better sleep has myriad benefits for your overall health, including reduced anxiety. Here's a video about mouth-taping for you: th-cam.com/video/zPA_qQxBrS4/w-d-xo.html Make sure that as you practice your breathing, it is relaxed. It should be quiet, gentle, nasal, slow, deep and effortless. If you are hearing yourself breathe, or if you feel you are using a lot of muscular movement, you are pushing too hard. Make the breath small and gentle. Also, how are you measuring your CO2 tolerance? What are you observing that tells you it is low? I hope this helps, Nadine. Let me know if you have further questions.
If you are just discovering my breathing tutorials and guided sessions, then please check here for resources and associated links that may be useful to you.
TH-cam PLAYLISTS:
1. Guided Breath Sessions: th-cam.com/play/PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_.html
2. Oxygen Advantage Exercises, Techniques & Principles: th-cam.com/play/PLcoajB6YZSO6vKa9vKSd9MDSfy_Ud73Et.html
3. Breathing Tips: th-cam.com/play/PLcoajB6YZSO5QhKfpfBkEFvXZJrrx_m0P.html
4. Choosing a Breathing Technique: th-cam.com/play/PLcoajB6YZSO5rgzS_UczeueNdMD2F4_az.html
5. Breathing Curiosities: th-cam.com/play/PLcoajB6YZSO7NEzTJ0t8XS60T9eTRcR_d.html
6. Breath Lectures in 2 Minutes or Less!: th-cam.com/play/PLcoajB6YZSO54mhQO9r4Of03RvOa4UZRx.html
BE LIGHT PRODUCTS & SERVICES:
1. FREE Breath Training - The Breath Basics 6-Day Challenge: www.belighttt.com/6-days
2. 4-Week Breath Boot Camp: www.belighttt.com/bootcamp
3. Breathing for Anxiety Relief Video Series: www.belighttt.com/offers/gBveocFH
4. Breathe Light: How & Why to Reduce Your Breathing: www.belighttt.com/offers/tzuvAFzu
5. Breathing for Anxiety Relief + Breathe Light (purchase them together and save 15%!): www.belighttt.com/offers/ARXXABst
6. FREE Long COVID Video Workshop: www.belighttt.com/covid
7. Downloadable E-Books & Mini-Courses: www.belighttt.com/store
8. BE Light Community: www.belighttt.com/community
9. Podcast Appearances: www.belighttt.com/podcast-appearances
MORE WAYS TO SUPPORT:
1. Buy Me a Coffee (purchases & donations): www.buymeacoffee.com/belighttt
Also, please do not hesitate to reach out with any questions. Thank you so much for watching and supporting the channel. I appreciate it immensely.
Wow i just finished this session with you....I have to say i have been looking for such a guided breathe work routine.....My hands,face and feet were all tingling about 5 min in...Nitric oxide all over the place.....Super Super thankful for this....Folded hands Tara.....Big thumbs up and forsure subscribed .....It would be cool for a 8 min ....30 min long session....Just a thought,see you in your next video.
I just realized this is the 10 min i was doing the 20 min one.....
@perry_123 Wow, I am so grateful to hear you had a wonderful experience with this session! I can't thank you enough for taking the time to try it out and also for writing me some feedback. Thank you so much, my friend. I hope you will find some other sessions on the channel that you enjoy as well. Have a great night!💖
Wonderful start to my day and surprisingly comfortable. to have the guide of timing helpes enormously too. Thank you I will look up more of your sessions. X
@diane gilbank I am so glad you had a good experience with this session. Thank you for taking the time to try it out and for leaving a comment. I have almost 40 guided breath sessions available on my channel. Please let me know if I can help you find one that serves your immediate needs. Have a great day!
Excellent!!
@Bazil Southall glad you enjoyed it!
Amazing. Just done one practice of x6 first time . Just what I’ve been looking for. Recently found box breathing and have been practicing x4 but this one is much more relaxing to follow. Will check out what other videos you have. Have been nose breathing only ,for 3/ 4 years . Looking to lower my blood pressure as 5 years ago diagnosed with hypertension. This week doctor has finally proscribed medication. As unfortunately after trying different natural remedies I haven’t been able to lower it enough. I’m 50 but genetics run in family but I’m not giving up trying new ways to at least stay on lower dose. Thank you for making this video .
@Angela P. I'm so sorry to hear. Yes, the genetic component certainly complicates things. But I'm proud of your commitment to seeking out natural remedies. Keep at it. The breathing cadences can be so powerful for cardiovascular health, Angela. With consistency, they can have a really big impact. And they're totally free and accessible, which makes them even more incredible! I hope that your breathing routine can keep you on a lower does of medication, and maybe eventually allow you to transition off of it, if that is your desire. I have about 42 guided breathing sessions available in my playlist, so please browse around and feel free to experiment. I hope you find something that really works for you! Have a great day!
@@BELightTT oh thank you for your encouragement. Makes me still feel positive. I’m planning to stick the the x6 box breathing and also your breath in for 6 out for 6 . Will try practice this daily and see what happens. Thank you again . And stay safe.
@@angelap.8856 Amazing! I'm so glad you feel encouraged and positive. Those are 2 good choices for breathing techniques. I hope they serve you well, Angela. Please keep me posted on your progress!🙏 Wishing you lots of love and perfect health. Have a great week!
Thank you very much for posting this session, Tara. I found it very helpful. Namaste.
@Gio Argentati did you find it helpful for focus and concentration? I know that was your biggest issue of concern...Let me know what the effect was for you. Thanks for trying it out and for commenting. 🙏
@@BELightTTYes, Tara, it does help with my focus and concentration. While I am doing the box breathing, I focus my eyes on a target (a small circle) drawn on the wall just over two feet in front of me. Focusing visually has been shown to improve mental focus -- they both use the same attention centers in the brain. I've been practicing the box breathing with visual focus before doing mathematics. It does seem to help. I want to try it before drawing. Thanks again for sharing this. You are a wonderful, compassionate teacher! :)
@@gioargentati7802 Oh, that's awesome, Gio! I am always so happy to hear how people are specifically implementing these practices into their lives. I am so happy that you discovered the benefit of practicing your breathing with your eyes open, a soft gaze, and a gentle focus a few feet ahead of you. Very cool! I agree, that should have an amazing benefit. There are benefits to practicing both with eyes open and eyes closed, but for your purposes, it sounds like you found a method that really works. Thanks so much for being willing to share! I appreciate that. Have a great day.
Amazing exercise ! Feels good 👍👍❤️❤️👍👍
Awesome! So happy to hear!
Thank you, Tara, again for your suggestions.
You asked me how I performed CO2 tolerance test.
My CO2 tolerance test time is 25 sec. It was 20 sec 2 weeks ago. I measured the longest exhalation time after long inhalation.
What is yours CO2 tolerance test result? How do you measure it?
For now, I follow your suggestions: mouth taping at night, 4X6 breathing as often as possible, breath holding for 5 sec after normal breathing.
My blood pressure is normal in the morning, it gets higher when I have anxiety.
Thank you,
Nadine
@Nadine Constantin sure, that's quite normal that your blood pressure would be impacted by your stress levels/anxiety. The trick will be to find tools to use during the day to manage your anxiety. In terms of CO2 tolerance, in the Oxygen Advantage (which is mostly the method I teach) we use something called the BOLT. I will link the video for you here: th-cam.com/video/cOnhH_3JpYg/w-d-xo.html It is a self-evaluative test with some flaws, but it offers a pretty good baseline measurement and a nice way to track your progress over time. Of course, if you are already comfortable with your method, you should feel free to keep using that. In the method you use, what would be considered a good or optimal score?
Perfect. Could able to breathe slowly & effortlessly. My mind became very calm. Can a person taking antihypertensive drug do this box breathing?
That's a very good question. Let me preface by saying I am NOT a medical doctor, and you should always consult your physician on these matters, especially when it comes to the heart and medications. Having said that, this is my feeling on it. If someone has UNTREATED hypertension (meaning no medication), I would advise against this breath rhythm. I fear that the longer retentions will cause too much stress for that person. Now, if someone is on medication, those medications tend to work very well at lowering blood pressure. I would say a person being treated for hypertension could try this breath session, if it appeals, but it would be optimal to 1. first ask you physician if it is ok to try and 2. be sure to pay attention to the feelings inside your body. If you experience any stress or anxiety at all during this exercise, then stop. It would also be optimal if you could actually measure your blood pressure while performing the exercise (particularly on the breath retentions) to check how much your blood pressure changes.
Ultimately, I believe specific breathing techniques can actually help to reduce the amount of medication a person needs to take, or potentially allow them to get off their medications completely. But you need to go slowly, bit by bit, and consult with your physician every step of the way. I hope that helps.
I linked to a whole playlist of GUIDED BREATH SESSIONS in the video description. There you will also find "easier" sessions that may be appropriate for someone with heart issues. The 5:5 or 4:6 breath sessions are very nice. I will also be releasing soon some guided sessions for people with special needs. Stay tuned. And thank you so much for trying out this session and for commenting! 🙏
Tara, thank you very much for your videos. It helps me with my anxiety. I have low CO2 tolerance. I have question why my blood pressure is increasing after 20 min of box (6x6x6x6) breathing exercise? What am I doing wrong? 🙏🌷
@Nadine Constantin do you typically suffer with high blood pressure? 1. any time you hold your breath, your blood pressure will increase. That's a natural physiological response to breath-holding. It is of little concern for such a short duration (6 seconds), especially for a healthy individual. But if you do have blood pressure issues, perhaps box breathing is not the best choice for your breath practice. I would instead suggest (depending on your tolerance) 3:5, 4:6, 5:5 or 6:6 breathing cadences. I will link to each of those for you here. 3:5 Breathing: th-cam.com/video/B6OM6quyCjU/w-d-xo.html 4:6 Breathing: th-cam.com/video/Q43_ekK0lH8/w-d-xo.html 5:5 Breathing: th-cam.com/video/lFfTwJo_cWM/w-d-xo.html 6:6 Breathing: th-cam.com/video/TJlGitn8sEo/w-d-xo.html
2. Box breathing is not actually designed to fully down-regulate your nervous system. It is meant to create balance between your sympathetic and parasympathetic responses. This is often used in military training as a way to create "calm focus" before engaging with military operations. So for some, box breathing might even be a bit stimulating or a pick-me-up. If you are looking to lower your blood pressure, I would focus instead on any session that extends the exhale longer than the inhale OR coherent breathing (e.g. 5:5 or 6:6)
3. If you have anxiety and low CO2 tolerance, you in particular are going to be far more sensitive to breath holding and slow breathing. Please trust what your body is feeling and do not worry about the number of the cadence. I purposely offer many different cadences on my channel, in the hopes that there will be something for everyone. Perhaps for you, right now, at this point in your life, until you get a little better control of your CO2 tolerance, 6x6 box breathing might actually be too stressful for you. And that's ok! I get it! I am still working to improve my CO2 tolerance as well. For women especially, this will fluctuate significantly throughout our hormonal cycle. Be gentle with yourself. For now, simply choose a slightly quicker breathing cadence. 😉
I hope this helps, Nadine. Please feel encouraged. There is always a way. We just have to tweak your cadence a bit. Please let me know if this answers your question. Have a great day.
Thank you, Tara, for your suggestions. For me is not clear: will 4x6 Coherent Breathing help me to increase CO2 tolerance?
Or will it balance my nerve system only?
Thank you.
Nadine.
@Nadine Constantin sorry, I wasn't understanding earlier. So your immediate goal is to improve CO2 tolerance? It's a bit more complex, as it takes a lot of breath awareness. You are better off doing lots of mini-sessions throughout the day, as the more often you get control of your breathing, the more you start to set new patterns into your body and brain. How is your sleep? If your sleep quality is bad, that is really going to exacerbate your anxiety and your low CO2 tolerance. Here are my suggestions for immediate practice.
1. You need to practice slow-deep-quiet-nasal breathing as often as possible during the day. I would start out focusing on the 4:6 cadence. Set a reminder for yourself, and then try to breathe at a 4:6 cadence th-cam.com/video/Q43_ekK0lH8/w-d-xo.html for 3-5 minutes, every other hour! Really! The more mini-sessions the better. Try to do it as often during the day as possible.
2. Then I would invite you to do a longer 4:6 session at night right before sleep (while in bed). Maybe 15-20 minutes, in order to encourage quality sleep.
3. Another exercise you might enjoy during the day is a series of mini-breath holds. This will be a gentle way to start practicing for stronger breath holds, while helping to calm your mind, calm your anxiety, and gently improve CO2 tolerance. Here's a link for that exercise: th-cam.com/video/Um1dj4bO378/w-d-xo.html I would also practice this for 3-5 minutes, every other hour. Alternate each hour between 3-5 minutes of 4:6 breathing, and 3-5 minutes of mini-breath holds.
4. You may want to start considering taping your mouth at night. Mouth-tape helps to ensure nasal breathing throughout the night, which can really help to deepen your sleep. Better sleep has myriad benefits for your overall health, including reduced anxiety. Here's a video about mouth-taping for you: th-cam.com/video/zPA_qQxBrS4/w-d-xo.html
Make sure that as you practice your breathing, it is relaxed. It should be quiet, gentle, nasal, slow, deep and effortless. If you are hearing yourself breathe, or if you feel you are using a lot of muscular movement, you are pushing too hard. Make the breath small and gentle.
Also, how are you measuring your CO2 tolerance? What are you observing that tells you it is low?
I hope this helps, Nadine. Let me know if you have further questions.