Retention Timer

Simple practice build: two short descending sessions for harder early rounds. Session 1 uses a 15 second hold. Session 2 uses a 10 second hold. Both include calm recovery breaths.
Nose breathing • no hyperventilation
Ready
Session 1 • 15s hold
Time Left
15
Press start
Current phase 0%
Whole practice 0%

Flow: inhale gently, exhale 80–90%, hold, then recover with 3 calm nasal breaths. Keep it smooth. The point is rhythm and control, not strain.