Done 1st thing in the morning: - X-Pand warm ups and stretching, followed by X-Hale relaxation breathing given. - X-Hold with same number of hyper breaths as in class where I had experienced a dizzy sweaty nauseous feeling that kept on for a while after. I am not used to hyperventilating at all, so I practiced aside from the class, lowering the amount of hyper breaths, until I could relax more around them. So in this homework, I re-increased them to x10 hyper breaths. That was an exercise in itself for me ;) Recapping: x10 hyper breaths, x2 purge breaths, x1 final breath. - These are my times, from Level 1 to 5 of difficulty level, 1 being the hardest. #1 3.30 [stopped at 1st contraction] Level 5 #2 3.41 [contraction 3.10] Level 4 #3 4.30 [contraction 3.50] Level 3 #4 4.48 [contraction 3.57] Level 3 #5 5.12 [contraction 4.14] Level 2 Challenging but didn't put up a fight of PB - X-Factor of any insights, or lesson, reflection: Tension: I focused on weak points of tension, which are my jaw, neck, feet; especially my jaw was re-tensing once again once contractions set off. Distraction: Physical distraction as suggested by Renee, is also new to me; Tapping helped me during contraction, but done softly, as too much movement induced a panic mode such as the mouth distraction tip, so I refrained that immediately as I felt that it mimics a drowning effect. I'm accustomed of mental distraction imagining relaxing thoughts that I know of in my mind, and these still play the main role for now. Insight: Contractions start off late, with hyper breathing which I never practiced with before. Hyperventilation dizziness was kept at a minimum, almost starting to find the pleasant side of it with a little bit of tingling. My goal: For this homework I set it to be in trying to stay on hold longer once the contractions start, aiming for a minute today - Almost managed that. My lesson... is that I cannot believe that those are my times. I'm humble for this learning curve.

The task was to do all the prep-work and then finish with 5 breathholds without chasing personal bests! 1. 3:03 min 2. 3:48 min 3. 4:03 min 4. 4:12 min 5. 4:12 min How did the breath-holds feel? all of the breathholds felt very controlled and easy. I was about to skip the last one but then it felt like cheating so I did the last one too and it felt easier than the previous - AMAZING! Anything you learned / insights / reflections / something you found out that helped you? We go a very cool guiding structure from Renee that was fun and easy to follow. I focused a lot on relaxation - especially my pelvic muscles as well as my throat area. I found a better way to lock the air in my lungs - less muscle activity. And I found an amazing way to change my contractions - guess that also helped a lot. by the way all my contractions started at about 2:38 min except the last one - that started at about 3:00 min. I didn't do more contractions than I did pre-hyper breaths. Total duration to finish the homework just shy of one hour - time well spent 🙏

🌊 New Freediving Training PRO Tip! Here’s a simple yet effective pranayama breathing exercise you can tack on after your static apnea sessions or just by itself. It only takes 5-10 minutes, helps your body adapt to high CO₂, and makes those long dives feel easier with less muscle burn. 💪 The exercise is: 👉 Inhale 8 count 👉 Hold 32 count 👉 Exhale 16 count (10 breaths total - keep track by putting up a finger every exhale) The full video demo is attached! I’ve been using this in my own freediving training, and it’s been a game-changer. 🚀 💬 Who’s going to try this in their next sesh? Post a comment when you do — I’d love to hear how it feels for you!