There are several exercises and techniques you can use to increase your breath-holding time. These include strengthening your diaphragm, increasing your lung capacity, and practicing controlled breathing techniques.
Exercises to strengthen your diaphragm and increase your lung capacity include deep breathing, belly breathing, and pursed lip breathing. Deep breathing involves inhaling slowly through your nose and exhaling through your mouth. Belly breathing involves taking slow, deep breaths while focusing on expanding your abdomen. Pursed lip breathing involves inhaling through your nose and exhaling through your mouth with your lips pursed together.
Controlled breathing techniques involve taking slow, steady breaths and gradually extending the duration of each breath. You can also practice progressive relaxation techniques such as muscle tensing and releasing and visualization. These techniques help to reduce stress and improve your ability to control your breathing.
It is important to start slowly and gradually increase your breath-holding time. Start by practicing your breathing exercises for several minutes each day and then work your way up to holding your breath for longer periods of time. Make sure to take breaks between exercises to prevent overexertion.