Breath-hold training
Breath-hold training at home
A longer breath-hold doesn't come from bigger lungs. It comes from staying relaxed. Here's how to train it on the floor at home.
Why train your breath-hold
A breath-hold is a calm test you can measure. When the urge to breathe arrives, you practise staying soft instead of fighting it. The seconds you add are proof your nervous system is learning to stay steady under pressure.
How to start
- Lie down somewhere comfortable and breathe slowly for a few minutes.
- Take a relaxed, full breath without straining.
- Hold, keep your body loose and let the urge to breathe come and go.
- Breathe out when you choose to, then breathe calmly for a minute.
A simple week
Train 15 minutes a day. Do relaxed holds on some days and CO₂ work on others. Note your best hold once a week rather than every day, so the focus stays on calm.
Safety.Breath-hold training is done dry, seated or lying down. Never hold your breath in or near water, in the bath or while driving.
Draft · Gert to review copy
FREEFree toolThe Breath-Hold Blueprint
Want the full program?
Train with me in Breathe with Gert
Start with the 6-Week Breathwork Challenge. 15 min a day, from home. No water needed.
2:100:50 → 2:10 · 26d
3:321:30 → 3:32 · 45d
5:042:45 → 5:04 · 62d