Pick an exercise. All nasal, all timed.
3 in · 4 out · adjustable pause
Buteyko-style light air hunger. Builds CO₂ tolerance.
4 in · 6 out · 2 pause
Seated relaxed nasal breathing with a soft pause after each exhale. Breathe gently — calmer than you think you need. Builds CO₂ tolerance without air-hunger stress.
5 holds 0:20 → 0:36 · 30s rest
Seated unblock hold: exhale normally, pinch your nose, hold until a medium-strong air hunger, then resume normal nasal breathing for 30 seconds. 5 rounds with slightly longer holds. If you feel real distress, stop the round early.
4 in · 8 out · 2 pause
Seated long-exhale recovery. Sit upright, relax the shoulders, and let the exhale be unhurried through the nose. Downshifts the nervous system after exertion or stress.
5 in · 7 out · 2 pause
Seated slow nasal breathing at ~4 breaths/min. Keep the breath light and diaphragmatic — less air, not more. Builds CO₂ tolerance for Bolt Score progress.
6s in · 6s out
Heart-rate variability sweet spot at ~5 breaths/min.
4 in · 7 hold · 8 out
Weil-style relaxation pattern. Good before sleep.
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.
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.