Aloha, Welcome to Week 43 of the 2025 Breath Hold Challenge! Are you ready for your weekly breath holds? Here is your nugget of the week: 🧘‍♀️ 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆 Went through the first week, and had mixed results? The breath hold is a snapshot of your current state of mind. The key is listening to your body: - If you had poor sleep or high stress, expect different results - Recovery from other workouts affects breath hold performance - Find what works for you personally (AM vs PM, sitting vs lying down, etc.) - Don't force it - "mastery through softness" Try different variations. How do you feel? Is it easier? More challenging? 👋 𝗡𝗲𝘄 𝗵𝗲𝗿𝗲? Here is how it works: Step 1: Take an inhale, start your stopwatch & hold your breath. Step 2: Post your time here, get feedback and points Step 3: Head on over to the Classroom & follow the instructions Let's go & double your breath hold! 🧑‍🏫

Welcome to Week 42 of the 2025 Breath Hold Challenge! Every week, we come together. We hold our breaths, share experience & help each other succeed. Here is some great juice from last week to up your game. 🌙 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗶𝗻𝗴 𝗶𝗻 𝗮 𝗥𝗲𝗹𝗮𝘅𝗲𝗱 𝗦𝘁𝗮𝘁𝗲 Breath holding is an experiment with your body, mind and breath. @Ayush Tiwari noticed that breath holds came easier at the end of the day, when he was almost about to tumble over of tiredness. What is going on? As @Manuel Ruep explained, fatigue overrides the "panic loop", making the breath hold "easier". How can you use this to your advantage? Here are some ideas: - Train in dim light, - Do the breath holds before going to bed instead of in the morning, - Do a few light stretching exercises in the morning to down regulate the nervous system.

"𝘈𝘭𝘴𝘰 𝘸𝘩𝘦𝘯 𝘪 𝘩𝘰𝘭𝘥 𝘵𝘩𝘦 𝘣𝘳𝘦𝘢𝘵𝘩 𝘸𝘪𝘵𝘩 𝘢𝘪𝘳 𝘪𝘯 𝘭𝘶𝘯𝘨𝘴 𝘮𝘺 𝘱𝘶𝘭𝘴𝘦 𝘪𝘴 𝘭𝘪𝘬𝘦 120+ 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵, 𝘢𝘯𝘥 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢𝘪𝘳 𝘪 𝘧𝘦𝘦𝘭 𝘵𝘩𝘦 𝘳𝘦𝘭𝘢𝘹𝘢𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘴𝘭𝘰𝘸 𝘳𝘦𝘴𝘵𝘪𝘯𝘨 𝘱𝘶𝘭𝘴𝘦 𝘭𝘪𝘬𝘦 40-50, 𝘪𝘴 𝘵𝘩𝘪𝘴 𝘩𝘰𝘸 𝘪𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘰𝘳 𝘢𝘮 𝘪 𝘫𝘶𝘴𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘣𝘢𝘥 𝘢𝘵 𝘩𝘰𝘭𝘥𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘪𝘳 𝘪𝘯 𝘵𝘩𝘦 𝘭𝘶𝘯𝘨𝘴...?" Which one is better? Breath hold on inhale, or exhale? The answer is; it really depends. The main goal of the challenge is to build CO₂ tolerance. This may not be easy, or comfortable, at first (it's a challenge, after all). But stick to it; and you'll notice a sense of being in control; even when the going gets tough. Remember... 𝘾𝙊₂ 𝙏𝙤𝙡𝙚𝙧𝙖𝙣𝙘𝙚 𝙄𝙨 𝙩𝙝𝙚 𝙍𝙚𝙖𝙡 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙂𝙧𝙤𝙪𝙣𝙙 - Most discomfort isn’t from lack of oxygen but from rising CO₂. - The goal isn’t to fight that feeling, but to get comfortable with it. - Over time your body and mind learn that the first urge to breathe isn’t an emergency. 𝗚𝗶𝘃𝗲𝗻 𝘂𝗽 𝗶𝗻 𝘁𝗵𝗲 𝗽𝗮𝘀𝘁? Be sure to follow the following Pro Tip to relieve some of the pressure; and break the two-minute barrier (or; whatever was your previous limit). 𝗣𝗿𝗼 𝗧𝗶𝗽: Fill up your lungs to about 70% of maximum capacity; or until you feel comfortable. Inhale fully; and gently release some air until the pressure on your chest feels more manageable. Until you hold your breath for 3-4 minutes or longer; the duration of the hold is going to be purely determined by your ability to stay calm; and the extra inhaled air does not offset the discomfort in the chest.

Welcome to Week 40 of the 2025 Breath Hold Challenge! Missed last week? Here are some insights from Week 39: 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗶𝘀 𝗳𝗮𝘀𝘁 𝗯𝘂𝘁 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹 - Many beginners (like @Marleen Veda) improved by 10–30 seconds in just a day or two. - Even short, repeated holds (1:05, 1:12) are valuable — consistency builds capacity 𝗠𝗶𝗻𝗱𝘀𝗲𝘁 𝗱𝗿𝗶𝘃𝗲𝘀 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 - Distraction, meditation, or focus techniques help extend holds. - Staying relaxed is often more important than “pushing.” 𝗘𝘃𝗲𝗿𝘆 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 𝗰𝗼𝘂𝗻𝘁𝘀 - One solid dive with intent can be as powerful as many shorter ones. - Repeating the same time (like @Gary Frame ’s legendary 1:05) is its own discipline. 👋 New here? Here is how it works: Step 1: Take an inhale, start your stopwatch & hold your breath. Step 2: Post your time here, get feedback and points Step 3: Head on over to the Classroom & follow the instructions Let's go & double your breath hold! 🧑‍🏫

Post all your Breath Hold Times here! Let's go & double your breath hold! 🧑‍🏫 Step 1: Take an inhale, start your stopwatch & hold your breath. Step 2: Post your time here so you can get feedback and points Step 3: Head on over to the Classroom & follow the instructions