Objectives
Stop asthma symptoms such as wheezing and coughing
• Reduce stress levels
• Calm breathing during an anxiety or panic attack
• Open up the airways
• Get more oxygen to your cells
• Gently reduce breathing volume

Prepare
• Sit up straight in a comfortable position.

Method
• Take a normal breath in through your nose and out through your nose.
• Pinch your nose to hold your breath for up to 5 seconds.
• Count 5, 4, 3, 2, 1.
• Let go of your nose and breathe normally through it for 10 seconds.
• After a normal exhalation, pinch your nose to hold your breath.
• Count, 5, 4, 3, 2, 1.
• Let go of your nose and breathe normally through it.

Recover and Repeat
• Continue the exercise for 5 minutes.
• When used as an emergency exercise, you can repeat for as long as symptoms are present.

Warning
• This exercise is suitable for everyone.
• If you find it impossible to breathe through your nose, clear your nose using the nose unblocking exercise first. For more help, speak to your medical doctor or find a certified Breathing Instructor.

More Guidance
• This is an emergency exercise. It is very hard to slow your breathing during an anxiety or panic attack. Instead, calm it using this exercise.
• Do not try to hold your breath for longer than 5 seconds. To keep your breathing stable, your breath hold should be no longer than half your BOLT score at that time.
• Between the breath holds, breathe low and slow, if possible.