Warm Up with many Small Breath-Holds

This exercise helps to prepare your body for a tolerable feeling of breathlessness. By holding your breath for short periods of time it enables the gas Nitric Oxide (NO) to pool inside your nasal cavity, and for the gas Carbon Dioxide to slightly increase in your blood.  After doing it for just a few minutes the accumulated Nitric Oxide travels from the nasal cavity to the lungs.  When practicing the exercise (holding your breath for up to 5 seconds) if you experience a feeling of hunger for air it shows that the carbon dioxide is increasing in your blood which is a good sign.  However, if you find the air hunger too much simply reduce the number of seconds to perhaps 4 or even 3.  In due course you will be able to increase it. 

This exercise is ideal as a warm up to doing other breathing exercises and also great for reducing anxiety and stress, asthma symptoms and aiding breathing recovery following physical exercise.

Please note that breath holds are not suitable for anyone who is pregnant. If you have health issues you may wish to consult your GP or Breath Work Practitioner to discuss the suitability of breath work for you personally.

Love & Light

Lisa

Multi-Award Winning Hypnotherapist, Healer, Breath Work Practitioner

& Spirit Release Practitioner

Contact: lisapryce-jones@outlook.com / 07427 451992

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Transcript

Speaker 1 0:00

Hello, welcome Lisa here. In this podcast, we're going to practice warming up using breath holds, preparing the body to breathe better. Before we begin any breathwork practice, it's important to prepare the body. Not by forcing the breath, but by gently introducing it to a tolerable level of breathlessness. This ex is a simple yet powerful exercise, and I suggest you do it whilst sitting down. I'm going to ask you hold your breath for up to five seconds. But if you find it uncomfortable to hold it for five seconds, then reduce it to either four or three, and over time with practice you'll be able to increase it to five. This is a great exercise as it introduces you to breath work, helps you to understand air hunger, enables you to harness nitric oxide in your nose, calms you during any time of stress, and it's a great emergency exercise to help you whenever experiencing any stressful situation, asthma, panic attacks, or even hyperventilation. So to start the exercise, we're going to take a normal breath in and a normal breath out, and then we're going to pinch our nose with your fingers, holding your breath for five seconds, so counting five, four, three, two, one. And as I said, if you're not able to do five seconds, do it for a little bit shorter. And then as you let go of your nose, I want you to breathe in and out of your nose again for ten seconds. Just breathing as normal, and then we're going to repeat.

Speaker 1 6:40

Supporting the oxygen uptake and opening your airways. Just continuing now to bring your awareness back to your breath, keeping your breath soft and quiet. And just notice how your body feels. You may be aware of a shift that's happened within you. As your breath becomes calmer, as your breathing becomes more efficient, more functional. And know that this is the power of small changes, not forcing your breath, but working with it as you build the tolerance and ultimately improve how your body uses oxygen. Bye for now.