Your breath-hold time suggests that you may have some moderate to severe breathing or cardiovascular issues. 

Probably you regularly suffer symptoms such as a blocked nose, snoring, insomnia, fatigue, coughing, wheezing, breathlessness, exercise-induced asthma, etc. I believe we can help you, but improvement will take time. Bringing your breath hold time up to 25-30 seconds or more will result in a considerable improvement to your symptoms.

As a general rule, you can increase your breath hold time by around two seconds-a-week so it could take several months of conscientious Buteyko daily exercises to get full benefit from the program and a permanent improvement to your breathing habits, but you see noticeable improvement as soon as your breath hold time increases by five seconds - a matter of two-to-three weeks.

It would be helpful if you could complete a short questionnaire, the Nijmegen Questionnaire, 16 brief questions evaluating breathing disfunction related to stress, respiration and anxiety, covering the last month. It takes around 5 minutes.

It is important to check with with your doctor before trying any of the exercises.