How to Increase Lung Capacity and Extend Breath Holds

How to Increase Lung Capacity and Extend Breath Holds | 4 Minute Static Breath Hold

Рет қаралды 73,536

Күн бұрын

WHOA 4 minutes. This goal took shape three months ago. Through consistent training and understanding the science of how our lungs work, I was able to complete multiple 4 minute static holds! Our lungs play a vital role in longevity, so in this video, I share exactly how to increase your lung capacity and extend your breath holds! Enjoy!
If you want to train your breath, go here: bit.ly/trainyourbreath
I created a KZfaq playlist with a breathing coach to help increase your carbon dioxide tolerance and oxygen uptake levels.
Here at the Great Kind, we exercise our minds on our pursuit to Greatness.
FYI: The 4:05 breath hold video is sped up to match the pace of content delivery. Find the unedited version on my Twitch / 874488743
The book that started it all: Breath by James Nestor, bit.ly/bookBREATH
Join the journey:
Workshops: bit.ly/greatkind
Instagram: / shinjinisur
Website: www.thegreatkind.com
My Art: www.butternutbutternut.com
Equipment Used:
Tripod: bit.ly/TRIPoD
Tripod Phone Mount: bit.ly/phoneMount
Gimble: bit.ly/myGIMBLE
Light: bit.ly/videoLIGHT
Mic: bit.ly/hyperxQUAD
Camera: Various iPhones
Extra footage from Videezy.com
Please note that I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites/people to earn advertising fees by advertising and linking to Amazon properties, including but not limited to amazon.com.
Timestamps:
0:00 - 0:29 Why Breath Holding?
0:30 - 0:48 Lungs and Longevity
0:49 - 0:58 How to Increase Lung Capacity
0:59 - 1:10 Diaphragmatic Breathing
1:11 - 1:43 CO2 Tolerance Training
1:44 - 1:54 Max Hold Progress
1:55 - 2:55 Oxygen Uptake Training
2:56 - 3:04 Breath Training Progress and Results
3:05 - 3:36 Breath Training Rules and Guidelines
3:37 - 3:59 Finishing the 4 Minute Hold
#breathhold #staticapnea #lungcapacity #breathwork #breath #breathingexercises

Пікірлер: 147

@ShoshinShow 2 жыл бұрын

If it’s challenging to stay consistent, then this is for you: habit building and accountability www.thegreatkind.com/90days

@imprelude 2 жыл бұрын

Why timer is faster

@ShoshinShow 2 жыл бұрын

@@imprelude Good eye! It's sped up slightly to fit the video. 4:05 sped up to about 3:50.

@imprelude 2 жыл бұрын

Its not eye doping this workout Every day make me see how i „improved”

@ShoshinShow 2 жыл бұрын

@@jeff420sparky8 Start by inhaling from your nose and exhaling from your mouth. Try to extend the exhales with every breath - inhales can stay quick. When you can switch to nose exhales. Then slow down your inhales as well.

@johnaldwinbianes9833 2 жыл бұрын

After few days, I was able to set my new best hold at 2mins. Thank you very much!

@ShoshinShow 2 жыл бұрын

🎉🎉🎉 great work!!!

@andoryuu1185 Жыл бұрын

I came here because when I was singing, I realized that I couldn't song very long. So yeah, here I am. Doing this exercise everyday so that I don't die too early :)

@ShoshinShow Жыл бұрын

Let’s go longevity!!! 💪 would love to hear how these exercises impact your singing

@alessandro_inno Жыл бұрын

Im here for the exact same reason. I have a metal band and my performance is REALLY intense. I scream a lot move like possesed, and do loong screams one after the other. So my goal went from having big muscles to have the best cardio i can to be able to perform at 100% for my 1 hr show. So i researched and got to this because i read abput how beyonce, michael jackson amd miley cirus train (or trained in the case of mj). They run, singing their entire set on full voice. Singikg is basically asphixia, or breath management and cardio makes you better at using oxigen. But the key part fpr me was the singing. I have done that and it's hard. I'm training lile thst, so i ended up in this channel watching someone talking about something that my intuition told me it was the key. And here it is. I'll do the exercises eveeryday until my next gig, and the cardio and i'll post how much better at the show i felt.

@sanchari_sur 3 жыл бұрын

So proud of the way you keep setting goals for yourself and meeting them. Thank you for the inspiration!

@ShoshinShow 3 жыл бұрын

Thank you!!! 🙏 Ditto. I’m equally surprised and proud. Gonna need some new goals soon 😆

@JimmyBHarvests 3 жыл бұрын

thanks for the inspiration! I've used a few of your trining guide videos and my breath hold increased from 1:00 to 2:30 in just a few sessions! thanks again

@ShoshinShow 3 жыл бұрын

Incredible 👏👏 that’s what I’m talking about!! 💪🫁 Glad to know my videos helped 🤓

@exhalete 2 жыл бұрын

I just watched the Lions Main video and now this one, so many interesting ideas in your content. Love it!

@ShoshinShow 2 жыл бұрын

Thanks so much, Jermeh! I’m exploring within the broad space of wellness through practice and experiments 🤓

@nikitaw1982 Жыл бұрын

A week or 2 of twice daily breath hold practice and went back to the gym. Amazing difference for recovery time between heavy sets at the gym. I thinks its when the diaphragm spasms which works exhale inhale muscles and stretches put all the ribs muscles and tennons so can get more air in and out less effort.

@user-zi3mw9yd1u 8 ай бұрын

Excellent video

@prxncedidthat Жыл бұрын

So glad I came across your content!

@ShoshinShow Жыл бұрын

Glad you’re here!

@walakakonbawa2381 3 жыл бұрын

Please upload the complete part of 4 mins breathholding video

@rodmondh 10 ай бұрын

Ive been doing breathwork daily for the last 6 yrs my goal was to reach 5 minuteswhich I thought was impossible but & as of last month I was able to reach 7min & 28 seconds! I've been called everything in the book from a liar ,troll,etc.etc. I've been practicing a special technique I kinda made up myself & now after 1min of this specific technique I can reach the 6-7 min mark Im now shooting for 10 minutes which i know sounds crazy but I know I can do it it just takes a ton & I mean a ton of persistence & patience to achieve this time.

@ShoshinShow 10 ай бұрын

Wow major respect for your hard work and consistent effort!! 🫡Looks like it’s paying off nicely. Keep us posted on your progress!

@thatonekidandrew6466 2 ай бұрын

Hey I’m a runner, and I was hoping that you can give me your training because I wanna help myself

@JohnDoe-id5ih Ай бұрын

I'm curious what you did to achieve this

@rodmondh Ай бұрын

@JohnDoe-id5ih I am currently waiting on Guiness WR 2 contact me about sending someone 2 my house 2 document it I applied over a yr ago. But basically I cannot go longer than say 5-6 minutes just holding my breath still in silence but basically to reach really high times I'm doing a certain thing with my fingers along my stomach which is hard 2 explain on a txt but I'm using my fingers to constantly push bloodflow from the bottom of my stomach to below the ribcage in a fluid motion last week I reached 17:09 doing this & another important thing 2 achieve this is I have 2 be intently focusing on sounds,music or visual stimulus of some sort or I'll come up 4 air waaay sooner. Again I know it sounds crazy but I've nearly jumped ahead nearly triple my time doing this.

@rodmondh Ай бұрын

@JohnDoe-id5ih I'm fully aware that they don't pay you a penny but I've done this in front of 2 people who observed me the entire time & couldn't understand it I really don't either tbh

@neilduncan441 2 жыл бұрын

This was such a cool video!!!

@ShoshinShow 2 жыл бұрын

Big thanks, Neil 🙏🙏🙏

@neilduncan441 2 жыл бұрын

@@ShoshinShow such an amazing human, quick question , I hope you don’t mind - when your practicing the holds do you do it on the exhale or inhale?

@ShoshinShow 2 жыл бұрын

@@neilduncan441 on the inhale!

@samirbenabbou7629 2 жыл бұрын

Like your approach new member here keep up the quality content, 🙏🏻

@ShoshinShow 2 жыл бұрын

AY-OH!! Welcome aboard! 🚀

@kinggg87 3 жыл бұрын

I'm so happy I discovered you... You are amazing.... I'm binge watching all your videos 😁😁

@ShoshinShow 3 жыл бұрын

Thanks so much for the love and support, king!! Appreciate you 💚🙏

@NachiketaThakur Жыл бұрын

I can hold my breath for 2 minutes now without any exercise, will try the Co2 methoid to see if improves. Thanks for the awesome video.

@ShoshinShow Жыл бұрын

Let us know about your progress! Happy breathing! 😌

@michaelrmurphy2734 3 жыл бұрын

This is fun! I want to have better breathing capacity for sure.

@ShoshinShow 3 жыл бұрын

Riiight?! Let’s get it 🫁💪

@wolfsaucedo9900 3 жыл бұрын

I'm gonna do this for 30 days and I'll post my experiences with it on my channel. Day 1 let's go 😁😁

@ShoshinShow 3 жыл бұрын

Omg!! You’ll be a whole new person! I’m currently in the midst of my 90 day challenge. Day 44 today! Feel free to join me if you want company 😄 twitch.tv/thegreatkind (I do them live everyday)

@wolfsaucedo9900 3 жыл бұрын

@@ShoshinShow awesome 😁 ill be there!

@douglas1624 2 жыл бұрын

Awesome 👏 I do breath holds from Gert Leroy and also Freedive and love this unique sport and like minded people! Just got my new Neritic Wet Suit:) Good luck and glad I came across your channel:) Doug

@ShoshinShow 2 жыл бұрын

Super cool! Sounds like you've immersed yourself in the world of freediving #goals. Thanks for being here, Doug!

@douglas1624 2 жыл бұрын

@@ShoshinShow Thank You 🙏 for your message and 💯 Freediving as totally changed my life:) Good to know your channel and what you do much appreciated! Keep well, Doug

@findommed Жыл бұрын

4:00 🎯 Thank you, Shin.

@ShoshinShow Жыл бұрын

🙌🙌🙌

@nikitaw1982 Жыл бұрын

If im lazy which is often ill set up a tabata timer as watch a movie and just hold breath for 10 to 20 rounds of 2 minutes hold 20 30 seconds recovery. Just did 2 minutes rounds with 30 seconds recovery and feel a lot more relaxed when before started felt all livery and hormonal. Im not fit at the moment and I dont know wy I'm comfortable holding breath for 2 minutes. I think i get daiphragm contractions maybe 2 or 3 starting the 90 second mark i dont struggle to get to the 2 min mark or feel light headed. I do walk a lot and to make it more interesting ill completely exhale lungs hold that for 10 to 20 steps then do 3 big breaths and on the third exhale completely do that again. I do feel light headed doing this so will walk on grassy foot path not road. I also like oil pulling on a walk which is supposed to be good for teeth and gums but for me it makes breathing harder and I sleep better as can sleep nose breathing so less chance of snoring. Woke my self once or twice so started this. I found that affect by accident, I was too cheap to go to dentist lol and would spit out the oil before got to 20 minutes so started going for walks with a mouth full of coconut oil. On third day doing this woke from a nap gently breathing through nose instead of an open dry yucking feeling mouth.

@alFeras_tell Жыл бұрын

3:58 Do we need to hold at inhale or exhale?

@peaceseeker8329 2 жыл бұрын

Found this video just now. Such a vibrant vibes you give ❤️❤️

@ShoshinShow 2 жыл бұрын

Appreciate that Peace Seeker ☺

@nikitaw1982 Жыл бұрын

If not into breath hopds but want to train lungs...fully fill lungs with air lying in bed or sitting on a chair, pack in as much air as can then squeeze ribs at sides below chest then try to expand them 20 times or until need air do a few rounds. Friend did it and his mid back spasmed.

@thebongprankster8208 3 жыл бұрын

First of all thanks for sharing the video.. 2nd I want to know something from you mam..when I hold breathe or try (4 7 8 ) breathing exercise my head start spinning and also I feel a hot warm air release from ear..plz tell me mam why this happening to me.? Thank in advance 💙🙏

@korenzissu3531 Жыл бұрын

Very impressive!! Do you use a breathe up before you hold your breath? And also, sadly I don’t have time to do tables each day, so does holding my breath for let’s say 2 minutes a few times each day will also improve my co2 tolerance?

@ShoshinShow Жыл бұрын

Hi Koren! No I don’t use the breathe up technique before I hold my breath, although that’s a great idea if you’d like to experiment with it. Yes, holding your breath (and not following this exercise) with help with co2 tolerance. These interval based exercises helps improve your holds dramatically. Great that you’re thinking about your lung health! 💪

@Angwind 3 жыл бұрын

Can you share your video hold your breath only?

@pierreberbin684 Жыл бұрын

Hello I discovered your chain a few days ago, really Nice vids and it motivates me. Do you have an idea if it's better to train the morning or the night at bed? Have a good day

@ShoshinShow Жыл бұрын

Hi Pierre! Thanks for being here 💚. I’ve trained during all times of the day. Turns out that our gas mixes are different in the morning vs evening. Depending on your training goals, if you’d like to see long hold durations then evening will show better results. But in all honesty, training during different times is my preference so that you know your baseline throughout the day versus during a particular time of day. Doing it before sleep is a wonderful way to relax and unwind. Enjoy your practice!

@Zaifod2011 3 жыл бұрын

Think you could do 4:30.. maybe 5.. ? Please do it full screen

@ilhammahmoud9453 3 жыл бұрын

congrat 👍♥️

@ShoshinShow 3 жыл бұрын

Thanks bud! 💚

@waynemccuen8213 6 ай бұрын

1st try at this just now. 65th birthday in 5 days. Following your guided breath vid of 2 years ago, I can hold my breath for 2 mins. I am currently not in as good as shape as in recent past due do work schedule. I avidly bike when not working 6 or 7 days a week. Hiking and trail running are also go to exercises. I wonder how long till I can hit the 4 minute hold time?

@ShoshinShow 6 ай бұрын

Happy almost birthday! Everyone will hit it at a different schedule. Be patient, consistent and focus on listening to your body

@grandmastreasure8160 2 жыл бұрын

Ma'am I've a question please answer this one.. I started breathing exercises I'm doing pretty well but I can't exercise at the same time.. I felt very tired continuing both at the same time.. should I stop my workouts or should I low the amount of time or intensity

@ShoshinShow 2 жыл бұрын

Either of those options sounds great. Breathing exercises is a workout for your lungs, so you need to put aside time for recovery just like a regular workout.

@grandmastreasure8160 2 жыл бұрын

@@ShoshinShow thanks .. I must balance one and the other.

@ahmedsaid6890 2 жыл бұрын

Thank you so much i gott a question, Does it matter if am in Shape or not, Or i must be in shape to do this?

@ShoshinShow 2 жыл бұрын

Breathing exercise for ANYONE at ANY SIZE. Let’s build strength! 💪

@dirkvanderweerd5896 2 жыл бұрын

Hoe lang kan je nu je adem inhouden?

@m.j.b. 3 жыл бұрын

How do the lung volumes increase? By running and what else? Wie gehen das den die lungenvolumern Steigern ? Durch Laufen und was noch ?

@ShoshinShow 3 жыл бұрын

Running is great! Any cardio is great, especially when combined with nose breathing only. Breathing exercises and cardio were my preferred methods of increasing lung volume.

@m.j.b. 3 жыл бұрын

@@ShoshinShow How do you do that? detwar only breathe in and out through the nose or what? How do you do that? ! running is great! Any cardio is great, especially when combined with just nasal breathing. Breathing exercises and cardio were my preferred methods of increasing lung volume. Wie gehen das den ? detwar nur durch die Nase ein atmen und aus atmen oder wie ?? Wie machen dudas den ? ! werender Laufen ist großartig! Jedes Cardio ist großartig, besonders wenn es nur mit Nasenatmung kombiniert wird. Atemübungen und Cardio waren meine bevorzugten Methoden zur Steigerung des Lungenvolumens.

@edwardcruz1262 2 жыл бұрын

question: is it ok to do Oxygen Up-Take Training even if you can only hold your breath for 1:30?

@ShoshinShow 2 жыл бұрын

If it was me, I’d focus on building CO2 tolerance to at least a 2 minute breath hold before attempting O2 training. That said, you can do whatever feels right for you and track your performance to see results. Just make sure to do CO2 and O2 training on separate days.

@edwardcruz1262 2 жыл бұрын

@@ShoshinShow is it better to do more than 1 session of CO2 or O2 training in 1 day?

@ShoshinShow 2 жыл бұрын

@@edwardcruz1262 Do what feels right for you. Just don't do both types on one day. ENJOY!!

@manishkashmire4015 3 жыл бұрын

How to breath?? Is like that u showed in this video...by (breath in stomach out)and (breath out stomach in)???reply

@ShoshinShow 3 жыл бұрын

Yesss! Look up diaphragmatic breathing. Belly in, belly out versus chest up, chest down. 🫁✌️

@symanowrin1941 2 жыл бұрын

Hello.. I tried to to this for 4 days.. I tried this for several times like 10 times a day. I can hold for 45 sec and than felt like dying.. So is this going to damage my lung or heart?

@ShoshinShow 2 жыл бұрын

Think of it as exercise. If you exercised 10 times a day for 4 days, I doubt it would be the most optimal experience. Resting periods need to be added in. Enjoy the process. If you feel pain, stop, rest and try again on a different day. I made my best progress by practicing once a day over many weeks.

@winfielddixon5166 8 ай бұрын

Love your videos but if you're doing breath holds without using nose clips or doing it under water, it's very easy to fool yourself. Tiny amounts of air coming into your nose make a huge difference. I used to do Wim Hof until I realized it was lowering my C02 tolerance. If I put nose clips on during the breath hold it lowered my breath hold times significantly.

@ShoshinShow 8 ай бұрын

Interesting insight! Thanks for sharing.

@Hypnotist1 2 жыл бұрын

Terrific video. One question. Is your 4 minute hold, breath in, or breath out?

@ShoshinShow 2 жыл бұрын

Thank you! Breath hold is after the inhale with 80% full lungs.

@Hypnotist1 2 жыл бұрын

@@ShoshinShow Thank you!!

@rainfeedermusic Жыл бұрын

When you say holding your breathe, do you mean inhaling and holding or exhaling and holding

@ShoshinShow Жыл бұрын

You can practice whichever way you like depending on your goals! I usually hold after the inhale because I’m trying to increase my breath holding capacity when I swim.

@NoHalfAss Жыл бұрын

So could I, or should I do the breathing training everyday? Alternating back and forth: CO2 training one day, and O2 training the next? Hoping to increase my lung capacity and cardio for kickboxing. Thanks!

@ShoshinShow Жыл бұрын

That sounds like a great plan. I got to a 4 min hold without doing O2 training. I’m biased towards CO2 tolerance training for breath holds. But if you’re into lung capacity in general, I don’t think you can go wrong with practicing both (on different days as you suggested). Remember to check in with yourself after every practice and give your lungs a break if they feel fatigued. All the best!

@NoHalfAss Жыл бұрын

@@ShoshinShow awesome thank you so much!!

@akshayesays9744 3 жыл бұрын

Hey I don't understand breath cycle can you explain again Breath 1:30, hold 1:00 What's exactly this

@ShoshinShow 3 жыл бұрын

Sure! The carbon dioxide training has a few rounds where we hold our breath for the SAME amount of time every round (for ex: 0:30, 0:45, or 1:00, whatever you pick), but we reduce our breathing periods by 0:15 increments. We start breathing for 1:30, then hold for 0:30, then round 2, we breathe for 1:15, then hold for 0:30 and by round 6, we breathe for 0:15 before we hold again for 0:30. Every round, we alternate between breathing diaphragmatically and then holding our breath. This way we train ourselves to get comfortable with high CO2 levels. Once you are comfortable with 0:30 holds every round, you can progress to 0:45 seconds on the next breathwork session. Hope that helps!

@akshayesays9744 3 жыл бұрын

@@ShoshinShow thank you

@Iamsahaj 10 ай бұрын

Hello, I was able to hold my hreath for 1:25, but right now I find it difficult. And even when swimming I noticed pain below my right chest. I am curious to know why is this happening all of a sudden. Btw, I aim for a 1km swim. Anyone has any idea on why my progress is going down.

@ShoshinShow 10 ай бұрын

Pain is rarely a good sign. I’d recommend checking with your healthcare provider.

@georgeroyle3676 2 ай бұрын

I know I’m late but what should I do if I struggle to hold my breath for one minute

@ShoshinShow 2 ай бұрын

Start at the first level in this playlist bit.ly/trainyourbreath

@ShoshinShow 2 ай бұрын

If that continues to be challenging, start here bit.ly/trianglebreathing

@itsme2434 2 жыл бұрын

I have asthma and i cant ask my doctor if i can do thus because i moved abroad , also my doctor is so old he dont even know aboit wim hoff breathing ...ot frustratin when you cant take a deep breath

@ShoshinShow 2 жыл бұрын

When I had exercise induced asthma, I did the easiest CO2 tolerance training. It was tough but the key was to breathe in and out as slowly and softly as possible. It helped soothe the “itchy” feeling and improved my symptoms. Perhaps try these to start: www.bit.ly/slowyourbreath

@yesplease6399 2 жыл бұрын

well i only need 2 minutes so i might just need 02 tables hopefully... edit: well yay i can do 1 minute & 15 so far lying down and 37 sitting up...(though i did about 45 for the first round) and declined somehow as i went into the next rounds lol. its a big step from being able to do 15-30 seconds in the begginning lmao, thanks!

@ShoshinShow 2 жыл бұрын

Every breath is a new beginning! Keep going 🚀 stay strong 💪 and remember to take breaks.

@pleasantmemoriesbyarpit5899 2 жыл бұрын

Ma'am I took the challenge one day and held my breath till 4:10minutes , then I would not have any problem, would I?

@ShoshinShow 2 жыл бұрын

I think you’re looking for magic 🪄 ✨

@pleasantmemoriesbyarpit5899 2 жыл бұрын

@@ShoshinShow ma'am is it not normal????? Actually my heart beat is at high level because same question i asked for my zoology professor "normal people can hold his breath for 3-4 min " and his ans was like he is to angry to giving me ans ... please ma'am clarify it ??? I am also scared about what will happen tomorrow in front of my professor.🥺🥺🥺🥺

@pleasantmemoriesbyarpit5899 2 жыл бұрын

@@ShoshinShow ma'am please reply????

@Biltongz 3 ай бұрын

i've been able to hold my breath for 3 minutes

@ShoshinShow 3 ай бұрын

Well done!

@markfox9034 Жыл бұрын

Hold your breath, girl! You’ll get to 5 minutes + soon, you’ll see!

@alFeras_tell Жыл бұрын

How I can improve o2 intake- thank u

@ShoshinShow Жыл бұрын

Here: Oxygen Uptake Training - from 1:00 to 5:00 (O2 Tables) kzfaq.info/get/bejne/ocWEnqxkmdqncWw.html this training starts at 1 minute holds and goes up on 15 second increments

@Rael0505 Жыл бұрын

You do all 7 rounds in each session, right? Not one session per day?

@ShoshinShow Жыл бұрын

Yea exactly all 7 rounds in one breathing session so that your lungs can adjust and train with the reducing (by 15 sec increments) recovery periods in between the holds! That helps build carbon dioxide tolerance 🤙

@Rael0505 Жыл бұрын

@@ShoshinShow thanks!! I’m most interested in the O2 uptake one at the moment. I made it to 1:45. I think that’s my limit for now 🤣 maybe in a week I’ll make it to 2:30. I appreciate this video

@MSW613 Жыл бұрын

I wish I can contact you with some questions

@ShoshinShow Жыл бұрын

Write your questions here

@KALUBLUB 3 ай бұрын

New friend🎉❤

@getalife3487 Жыл бұрын

whenever i hold my breath, i could hear my heart beats so loud

@ShoshinShow Жыл бұрын

Ahahha yea same. Stillness amplifies!

@aryank3796 2 жыл бұрын

I can hold my breath for 3 min . I will bet you wait for 1 months

@ShoshinShow 2 жыл бұрын

Practice with these bit.ly/trainyourbreath and I bet you will! Good luck 🤙