Beginner, how to strengthen trachea.

[Andrew.]

Other than the obvious answer of just practicing more breath holds! Which will surely strengthen it I'm sure? Are there any specific exercises or training tables to strengthen trachea? I'm having a great deal of trouble increasing my static PB.. It's been at 5:00 - 5:10 for two months now.. The reason being that when I try to take a maximum inhale, the back pressure from my lungs squeezes little bits of air out of my trachea and I find it incredible uncomfortable but if I take in just a bit less then I am bound to the 5:00- 5:15 time again.. maybe this is just a mental barrier but do you guys have any tips?

I've always had this trachea problem even when I first started last year, can't inhale too deeply or it squeezes air out of my lungs.

 

[Apneaddict]

It's not your trachea that needs "strengthening". The trachea is just a wind pipe.

Your glottis is likely not staying closed.

There are 3 ways to keep air in. Glottis, tonge-lock against your teeth or top of mouth, or your lips.

I start out with a full breath and keep my cheeks full and my lips keeping it all in. After around :30 sec of getting used to the full feeling and my hr has settled down, I pack the mouthfill of air down into my lungs and use my glottis to keep it in.

I also use a noseclip, even when dry.

More importantly I think, may be to work on your thoracic flexibility. Your rib cage (front and back!) and even diaphragm will help you to take a full inhale and not feel like you are going to pop. It will help with comfort and therefore help you relax with a full inhale.

I would caution about using packing for even static stretching (and NEVER for active stretching), as it can be quite dangerous and in my opinion is unnecessary unless you are at the elite competitive level.


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