Interactive Practice • Guided timers • Progress tracking
Interactive Breath Exercises
Guided breath holds with real-time timers, automatic logging, and visual progress tracking. Experience the CO₂ handle with precision.
Safety first
Never do breath holds in water, while driving, or anywhere you could fall. If you feel dizzy or panicky, stop immediately and breathe normally. Keep it gentle. This is about sensing the regulator — not proving anything.
Choose Your Exercise
Click an exercise to begin guided practice with automatic timing and logging.
Quick CO₂ Test
60-second exhale-hold experiment to feel the CO₂ signal
Start
A — Exhale Hold (Still)
Baseline exhale hold while stationary
Start
B — Inhale Hold (Still)
Full inhale hold (usually longer due to buffer)
Start
C — Exhale Hold (Moving)
Exhale hold while walking/marching (demand rises)
Start
D — Inhale Hold (Moving)
Inhale hold while moving (shorter than still)
Start
Exercise in Progress
Prepare yourself...
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Your Breath Records
Logged exercises appear here. Compare your results to see how buffer and demand affect hold time.
Comparative Results
No exercises completed yet. Start with the Quick CO₂ Test above!
Understanding Your Results
Typical patterns:
Inhale holds usually last longer than exhale holds (more lung buffer)
Still holds usually last longer than moving holds (demand increases CO₂ production)
The first reflex (diaphragm jump) is the signal — that's when to stop, not when you can't hold any longer
Shorter times aren't "bad" — they show the regulator is working correctly
The goal: make the CO₂ coupling visible, not to maximize hold time.
T3 handle • CO₂ / pH • state training
State A / State B / The Skill = Switching
Breathwork isn’t “magic oxygen.” It’s controlled chemistry + controlled attention.
The goal isn’t to live at extremes — it’s to move between states on purpose,
then return to baseline cleanly. That recovery is the real training.
STATE ACO₂ ↓pH drift ↑
CO₂ Depletion (overbreathing side)
Mechanism: fast breathing blows off CO₂ faster than you produce it (especially in stillness).
Typical sensations: tingling, buzzing, lightness, “floaty head,” sometimes anxiety.
What it trains (when used deliberately): recognizing the “low CO₂” signature and learning to stop the spiral.
Common mistake: thinking this is “more oxygen.” Often it’s just chemistry out of context.
Why it can feel silly without movement: your metabolism is low while ventilation is high — mismatch.
Engine idling, pedal floored.
STATE BCO₂ ↑pH drift ↓
CO₂ Load (retention / reduced breathing)
Mechanism: breath-hold or slow nasal breathing lets CO₂ rise — your alarm system wakes up.
Typical sensations: pressure, warmth/flushing, urge-to-breathe, “panic signal” without danger.
What it trains: staying calm inside the CO₂ alarm without compensating by overbreathing.
Important note: the “heat” is usually blood-flow + stress response, not mystical energy creation.
This is stress-control practice: the body shouts “breathe now.” You learn to respond — not react.
Alarm ≠ emergency.
THE SKILLSwitchRecoverBaseline
Switching (range + recovery)
Training target: controlled transitions between A and B, then smooth return to baseline.
Why it transfers: daily stress often equals unplanned overbreathing. You’re building a “return-to-center reflex.”
Best metric: not how extreme you go — how cleanly you recover and how stable your normal breathing becomes.
Movement version: the same mechanism, plus a new variable (CO₂ production). Stillness removes that variable so you can practice steering.
Simple session shape: short A → settle → short B → settle. Repeat 2–4 rounds.
Stop the moment you get severe dizziness, chest pain, or “about to faint.”