Rounds9
Rest1 breath
Moderate holds with only a single deep breath in between.
Your benefit: Trains you to stay calm on minimal recovery – like between two dives in the water.
How the exercise works
- 1.Before you start: breathe calmly, relax your mind. Ready? Start the exercise (a 10-second preparation follows).
- 2.On the signal, breathe in deeply and hold until the countdown ends (about 40 % of your best time, at most 1:15).
- 3.Rest: exactly ONE breath – the trainer cues “Breathe in” and “Breathe out”. Deep in, long out.
- 4.Right after, the next round: breathe in deeply and hold again.
- 5.All 9 rounds in this rhythm.
The one-breath table is modern CO₂ training: because recovery is a single breath, CO₂ rises quickly even though the holds stay short at around 40 % of your best time (at most 1:15). In the pause, focus on one complete calm breath: deep inhale, long exhale – then straight on. This exercise comes closest to the rhythm of real repeated dives and is perfect when you are short on time.
Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.
