When you swim a few hundred meters in a single breath, you learn tricks to stay calm. The key is the following: Focus not on what you think. It’s how you think. When you hold your breath. Talk to yourself. Slowly. Stretch out every word. 10 seconds. 20 seconds. Curious how to apply this to everyday life? Catch Stig’s video on better breath holding for increased focus & attention (video in first comment). 👋 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! 🧑‍🏫

Curious on how you take breath holding to the max? We shared a sample of the Full Exhale Diving video from the Breath Hold Mastery below. In light of some of the questions from last week about forceful exhale vs. passive exhale from @Ric Peterson and @Sven Köpke For 99% of the applications, a passive exhale will do just fine. Just gently let go of your breath for a few seconds. Any longer won't really matter as you'll reach an equilibrium and more air won't leave the lungs. After the exhale, the following amount will still be left in your lungs: Passive exhale (~50%) vs. forceful exhale (~25%) Don't want to jump in the water and have a buddy step on you? You can do a forceful exhale on land. 1. Take a full breath in 2. Engage your core: tighten your abdominal muscles; like bracing for a punch 3. Actively contract your diaphragm and abs to push out air; like blowing out candles on a cake 4. Keep pushing until you feel nearly all of your air has left your lungs Want to push it even further? Exhale through pursed lips, and perform a forward bend to push out all the air. NOTE: As always, never hold your breath under water alone; and don't push yourself too hard. When you feel dizzy, stop immediately.

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 And a few highlights & special feats from Week 30: @Ric Peterson: The longest self-reported breath hold posted last week (4:20) 😎 @Daniel Simioni: Not doing a 4-minute breath-hold once, but twice (in a row) 👯 @Fredrik Nicander: Congrats on making it to the 3-minute club. 🕒 @Carmen Gruet: For becoming a Weddell seal! 🦭

Post all your Breath Hold Times here! Let's go & double your breath hold! 🧑‍🏫 In light of Stig helping legendary freediving Alexey Molchanov grab a new WR, how long can a world champion hold their breath? The answer: 8 minutes and 33 seconds. Yes, I think it will take us some time to get there. 😎 👋 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! 🧑‍🏫

Apologies for the delay. To make it up, we have something awesome to share: Our brand-new website went live. New design. New experience. New energy. Everything is built around the Breatheology DNA: pro-human, pro-nature, pro-science, pro-curiosity, pro-exploration, and pro-adventure. Check out breatheology.com & let us know what you think (& feel!) 👋 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! 🧑‍🏫