By Col Wajid Hussain
Intense physical exercise should be undertaken preferably on empty stomach or after two hours of light meal or 3.5 hrs after heavier one.
After a minute of continuous walking, gently exhale and pinch your nose to hold your breath or without holding your nose. Continue to walk while holding your breath until you feel a medium air shortage for 2-3 breaths. Release your nose, inhale through it, and minimize your breathing by taking very short breaths for about 15 seconds. Then allow your breathing to return to normal. While continuing to walk, perform a breath hold every minute or so. Repeat for a total of 8 to 10 breath holds during your walk.
Strengthen your Breathing Muscle
This exercise will take about 12 minutes to complete and at first you may only be able to hold your breath for 20 or 30 paces before you feel a strong urge (or less if you have asthma or are out of breath) to breathe . As the number of paces per breath hold increases and as you feel an increased hunger for air, the breathing muscles in your abdomen will begin to contract or spasm, providing it with a workout, thereby strengthening your main breathing muscle. With repetition, as the weeks go by, you will find yourself being able to hold your breath for 80 to 100 paces (Person over 6o should try maximum up to 50 paces) – Pak Destiny