so a very warm welcome back to the channel in this video we're going to be doing the potato many small breath holds exercise it's a fantastic little practice I use it all the time and I teach it to everyone that I work with it can help you recover from a panic or hyperventilation attack and it's also really helpful if you can't stop coughing or if if you feel like you can't get quite enough air and it's also a fantastic way to clear brain fog so really really helpful it's suitable for most people but if you're
pregnant please don't do any breath holds and if you have a serious health condition then check whether the potato practitioner first the exercise is quite simple we hold our breath for three to five seconds then we rest for 10 to 15 seconds and then we repeat this cycle for five to ten minutes or until your symptoms subside it's essential that you breathe through your nose for the duration of this exercise and afterwards so getting yourself set up in an upright posture letting your lips come together and just bringing your tongs so it's resting in the
roof of your mouth and then when you're ready taking a normal small breath in and out through the nose and then holding your nose for five four three two one letting go of your nose and just breathing normally with your mouth closed for the next 10 to 15 seconds note that the breath before the hold is a normal small quiet breath 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 your nose and just breathing normally with your mouth
closed for the next 10 to 15 seconds especially can staying relaxed in the body just letting your shoulders soften down your belly be relaxed [Music] and then when you're ready taking a normal breath in and out through the nose holding your nose for five four three two one letting go of the nose and just breathing normally and just checking that the your lips are sealed and then when you're ready normal breath in and out through the nose holding the nose for five four three two one letting go for the nose this Exercise Works by helping
to slow down the pace of your breathing and it also elevates levels of carbon dioxide and nitric oxide in your body this helps to calm your nervous system down and it also helps to settle your breathing 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 just resting in between the holes just breathing normally letting go of your breathing foreign let's go again normal small breath in and out through the nose holding your nose for five four
three two one letting go of your nose [Music] at a certain point you might feel like you need to take a deeper breath but especially you can ignoring that urge just following along with the practice and in between the holes just letting your breath be soft 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 I'm breathing normally kissing any signs of positive feedback from the body so if there is extra saliva in your mouth if you feel
a little bit warmer a little bit calmer these are all positive signs and then when you're ready normal breath in and out through the nose holding the nose for five four three two one letting go of the nose I'm breathing normally just letting your breathing be soft quiet and relaxed I'm going to just go for two more rounds now so when you're ready normal breath in and out through the nose holding your nose for five four three two one letting go of the nose last one small breath in and out through the nose holding your
nose for five four three two one letting go over the nose now and then just sitting in Stillness with your mouth closed just sitting quietly for a few moments maybe noticing any after effects in your body with your breathing and noticing your overall sense of well-being foreign regularly throughout the day or you can just use it as and when you need to to help to settle your symptoms down if you found this video helpful please consider giving it a thumbs up this lets YouTube know to show it to more people and if you'd like to
see more potato from me then please consider subscribing to the channel also check out my website thebetaco method.com for more resources there's written guides there's videos and audio guides on there and there's also information about my upcoming courses and the one-to-one sessions that I do but for now just continuing to breathe through your nose letting your breathing be soft quiet and gentle as you continue with your day thank you
