You should never practice a buoyant ascent. I assume you had very little weight and not a thick wetsuit, so your ascent, particularly from 4 meters wasn't fast enough to be of major concern. I assume you were in a pool and not outside in The Netherlands in Feb.
Buoyant ascent can be very dangerous for the bends, and is the last resort when you run out of other options.
For the CESA, you may have been exhaling too much air at once. 5 meters should be a breeze at a safe speed-- shouldn't run out of air, but I guess you were just too slow. I like the idea of staring with lungs maybe half full and have mentioned that to students after they did it with a big full breath in the OW course. I figure if you can get a full breath from the tank you can at least start out with a normal ascent.