Open your phone. Set your stopwatch. Hold your breath for as long as possible. Comment the time below.
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Here are the Techniques and Steps to follow but don't practice in water and don't practice alone:
• Deep breathing: involves taking a big breath in through the mouth, holding for one second, and then exhaling for 10 seconds through your mouth through your almost-closed mouth with tongue pressed against your lower teeth. It should be a hissing exhalation and make a “tsssssss…” sound. All breathing and exercises are performed though the mouth.
• Purging: involves a strong exhalation as if you were trying to blow a toy sailboat across a pool, followed by a big but faster inhalation. David’s cheeks were puffed out as he demonstrated the exhalation (imagine the big bad wolf blowing the pigs’ homes down). Be careful not to heave or rock back and forth, which wastes oxygen. Keep as still as possible.
• Semi-purging: Breathing between the above two. More forceful than deep breathing but less forceful than full purging. Used for recovering after each time trial.
The 3 Step formula:
Step 1
1:30 deep breathing
1:15 purging (if you feel like you’re going to pass out, do it less intensely)
Hold breath for target 1:30, no more
After 1:30:
Take 3 semi-purge breaths
Step 2
1:30 deep breathing
1:30 purging
Hold breath for target 2:30, no more
After 2:30
Take 3 semi-purge breaths
Step 3
2:00 deep breathing
1:45 purging
Hold breath for as long as possible
After exhalation:
Take 3-10 hard semi-purge breaths until your recover
4 июн 2024
