Pick an exercise. All nasal, all timed.
4 in · 4 hold · 4 out · 4 hold
Classic box breathing. Focus and control.
6 in · 6 hold · 6 out · 6 hold
Advanced box pattern. Extended CO₂ tolerance.
Nadi Shodhana
Yogic balance between hemispheres. Requires a free hand.
3 in · 4 out · 3 pause
Buteyko-style light air hunger. Builds CO₂ tolerance.
8 × 20s hold · rests 1:30 → 0:20
Same 20-second breath-hold each round, but rests get shorter. CO₂ builds up between rounds — teaches your body to stay calm as the urge to breathe rises. Hold should feel easy; if it burns, shorten it.
Holds 0:15 → 0:50 · rests 1:30
Fixed 90-second rest each round, but holds grow 5s at a time. Trains oxygen efficiency as each hold is a little longer than the one before. Stop any round early if you feel real distress.