Hi Alex. I started off doing some Buteyko exercises I found in a book by Patrick McKeown. I then took a course through learnbuteykoonline.net. It was a few online classes where they teach you the method which includes lifestyle and exercise. It's a few hundred dollars but well worth it for me since I still use the principles and some of the exercises to this day.

So it has definitely helped me a lot and it helps me keep my symptoms at bay. It's hard to share exactly what I did to a T, since there different things but in general when my symptoms were at their worst, I did the breath holding exercises 3 times a day for a few weeks and tapered down to twice a day, the once a day, and now about 3 times per week for maintenance.

Keep in mind that this is what I did, which differs among people depending on your own skill and ability. You build up the breath holds over time to be able to do more and more. The goal is increase your Control Pause over time by sticking with the exercises daily until your symptoms improve.

I did various exercises (sitting breath holds, steps, controlled low volume nasal breathing, etc.) throughout the day. You would typically do 3 reps at a time with about 3 or so minutes resting in between each rep and measure your Control Pause before and after.

That's the gist of it, but there's definitely a lot more to it that you can learn either through Patrick McKeown's books or through Learnbuteykoonline.net.

Let me know if you have any more questions, keeping in mind this method takes time and effort to learn since you're incorporating other things throughout the day and night to establish good breathing habits, such as taping your mouth at night, reducing your breathing first thing in the morning, eating smaller meals, etc...all things that contribute to the method