35 years old is not disadvantage..it is a advantage...cos' your circulutation gets slow ..this means...is advantage...anyway..long story and my english not enough to explain...
answer your question:
2 or 3 times hold 30sec...then..hold till first constraction and stop this will wake up diving reflex like saying to body ready..i ll hold a breath ..( your dive reflex kicked)....
1min rest...2 min breathup..
hold 2:00min/
2:00min rest breathup 2:00min hold 3:00min/ then
4:00 rest 2:00 breathup and
big hold as much as you can (4+) the trick is not to lost the diving reflex between breathup ...very important..try this but right answer is to find out what works for you...
i am absulatelly beginner and still searching breathing world and my body performance ..but this works on me above
