You have received much good advice here. Your neighbor gave some bad advice. Holding your breath will only increase your CO2 load and therefore the urge to breath. This is also a great way to blow out your lungs. Your neighbor has forgotten the basics.
My qualifications to comment none beyond a SAC rate of 0.38-0.41 depending on currents.
About me: I am 6 ft. 145 lbs 51yr old male (52 in 3 months).
Two dives for comparison sake from my dive log:
Dive Number 24 (when I started in 2001): Max Depth 41 Feet, average depth 32 feet, dive time 45:00 AL 80 tank pumped to 2930 at start. End of dive: 550 PSI left. Weight used: 34 pounds. Surface Air Consumption Rate 0.69 SCFM.
Dive Number 213 (last week) to 42 feet with average depth 32 feet, dive time 72 minutes,AL 80 pumped to 3000 PSI at start. End of dive: 740 PSI left. Weight used: 20 pounds (and I have dove with 16 and 18 but prefer the 20) Surface Air Consumption Rate: 0.41 SCFM.
What changed in the past 4 years? Several things:
1. I am in better physical condition today than I was then, and then was not bad shape either. At dive Number 24 I was running 2 miles in 18:30 and thought I was going to die. At dive number 213 I was running 2 miles in 16:30 (and last year I officially clocked a 15:38). I beach dive weekly which involves a bit of a hike to get down to the beach
2. I am very comfortable in the water.
3. I no longer fin (kick) up when I am trying to descend (watch your buddy the next time you dive. It is amazing to watch how much leg and arm movement is going on all of which is pushing you towards the surface when you are in fact trying to go down.
4. My hands remain at my sides at all times unless I am checking my gauge. If I want to turn right, I tilt my head right, stop my starboard (right) fin and increase the revolutions on the left (port) engine
.er fin. Moving your arm and sculling with your hands is inefficient. My fins will propel me forward, left, right and reverse as well as spin me in a 360 circle over one spot all without the aid of my inefficient hands.
5. My breathing technique? I simply do not think about it. Breathe in a normal breath and exhale slowly (normally). The only time I think about my breathing is when I take a larger breath to rise up a few feet (and I do not hold it just larger breath) or exhale a bit longer to descend a few feet.
6. I am never in a hurry. My fins move as the fish fins do, very slowly in small fin cycles (not large kicks) to keep the fins pretty much in line with the body.
7. I am very streamlined. No dangling equipment.
8. I dont diet, but I do eat sensibly, small portions, good food choices, vegetables, salads and water, lots of water. When I do eat out, I put half the plate in a doggie bag at the start of the meal. Restaurants over feed patrons terribly. Meat the size of my palm, and vegetables and I skip most of the junk. Soda, never more than 1 can a day, and many days I dont have that.
9. I am properly weighted and know how to use a BC correctly. When you add air to the BC allow time for the air to over come the inertia by waiting 10 seconds before add another small squirt of air. No yoyo buoyancy.
Bottom line, give it time, run, bicycle or swim at least 3 times a week for a good cardio work out, eat in moderation and relax. The air consumption will improve. Also never compare your air consumption with females. They are a different species and use less air than males.