CO₂ TABLE

The classic of apnea training: holds stay the same while the rests shrink round by round – down to just 15 seconds.

Your benefit: Round by round your body adapts to rising CO₂ – the urge to breathe becomes familiar and loses its edge.

How the exercise works

1. 1.Breathe calmly and normally before each hold – no hyperventilation
2. 2.Hold the same time every round (calculated from your best time)
3. 3.The rest shrinks by 15 seconds each round – down to 0:15
4. 4.Relax into the urge to breathe instead of fighting it
5. 5.Too much? Skip a round or end the session cleanly

Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.