Hi I'm Neil Tranter and this is the many small breath holds exercise.
It comes from the Botteco breathing approach and it can help you to recover from a panic or hyperventilation attack.
It's also really useful if you can't stop coughing or in any situation where you feel like you can't get quite enough air.
It's suitable for most people but please don't use it if you're pregnant and if you have any serious health conditions then please check with a Botteco practitioner first.
The exercise is quite simple,
We hold our breath for three to five seconds and then we breathe normally for 10 to 15 seconds.
We then repeat this cycle for five to ten minutes.
It's essential that you breathe through your nose for the duration of this exercise and afterwards.
So getting yourself set up in a comfortable upright posture if you can,
Letting your lips come together with your tongue resting in the roof of your mouth and then when you're ready taking a normal breath in and out through your nose,
Gently pinching your nose with your fingers and holding your breath for five,
Four,
Three,
Two,
One and then letting go of your nose and breathing normally through your nose for the next 10 to 15 seconds.
Note that the breath before the hold is a normal small quiet breath,
Not a big deep breath and then when you're ready again taking a normal breath in and out through your nose,
Gently pinching the nose and holding the breath for five,
Four,
Three,
Two,
One,
Letting go of your nose and breathing normally.
As best you can staying relaxed in the body,
Letting your shoulders drop and allowing the belly to be soft and relaxed and then when you're ready taking a normal breath in and out through your nose,
Gently pinching the nose with your fingers and holding your breath for five,
Four,
Three,
Two,
One,
Letting go of your nose and breathing normally and just checking that your lips are together and your mouth is closed and then when you're ready taking a normal breath in and out through your nose,
Holding your nose for five,
Four,
Three,
Two,
One,
Letting go of the nose and breathing normally for the next 10 to 15 seconds and then when you're ready we'll do it again taking a normal breath in and out through your nose,
Gently holding your nose for five,
Four,
Three,
Two,
One,
Letting go of your nose and breathing normally.
This exercise works by helping to slow down your breathing and also elevating levels of carbon dioxide and nitric oxide in your body and this in turn helps to calm the nervous system down and settle your breathing.
And then when you're ready taking a normal breath in and out through your nose,
Gently pinching the nose with your fingers and holding your breath for five,
Four,
Three,
Two,
One,
Letting go of the nose and breathing normally and then when you're ready normal small breath in and out through the nose,
Holding the nose for five,
Four,
Three,
Two,
One,
Letting go of the nose and breathing normally.
Let your breathing be soft,
Relaxed and quiet.
When you're ready taking a normal breath in and out through the nose,
Holding your breath for five,
Four,
Three,
Two,
One,
Letting go of the nose and just breathing normally.
At a certain point you might feel the need to take a deeper breath but as best you can staying with the exercise and letting the breathing between the holds be soft and gentle.
And then when you're ready normal quiet breath in and out through the nose,
Holding your breath for five,
Four,
Three,
Two,
One,
Letting go of the nose and breathing normally.
Let's go again,
So taking a normal breath in and out through the nose,
Holding your breath for five,
Four,
Three,
Two,
One,
Letting go of your nose and breathing normally through the nose.
Noticing any positive feedback from the body,
Salivation in the mouth,
A feeling of warmth in the body or just feeling a little bit calmer.
Then when you're ready normal breath in and out through the nose,
Holding your breath for five,
Four,
Three,
Two,
One,
Letting go of the nose and breathing normally.
And then we'll go for two more cycles,
So when you're ready normal small breath in and out through the nose,
Holding your nose for five,
Four,
Three,
Two,
One,
Letting go of the nose and breathing normally.
Last one now,
So quiet breath in and out through the nose,
Holding your breath for five,
Four,
Three,
Two,
One,
Letting go of your nose and breathing normally.
And then sitting in stillness with the mouth closed,
Continuing to breathe through the nose,
A soft quiet breath,
Noticing any after effects from the exercise in the body,
Noticing your breathing and your overall sense of well-being.
If you find it helpful you can practice this exercise regularly throughout the day,
Up to once an hour,
For up to 10 minutes at a time or until your symptoms subside.
And so now continuing to breathe through your nose,
Continuing with your day.
Thank you.
