I made the mistake of trying breath okay on myself without a knowledge refresher. I'm single so I don't have a spotter obviously. I'm now learning you should only choke someone for 15~30 secs. I had a belt around my neck for at least 10 minutes. It was definitely pushing on my trachea. Now everything is tight and it's kind of hard to breath, even though there's no belt. What should I do? Is this permanent?