@Alaa Refaat I find when doing the breath holds standing with eyes open and alert – looking out through a window and tracking and counting birds – most of the time there are birds circling in my view – the feeling and recovery is very similar to my spearfishing dives. Heart rate average is higher compared to sitting or lying down – you can not relax to the same extend and the breathing muscles work differently – most of the time my breaths are shallow and relaxed – never snake or warrior breaths – I don’t count the breaths – when I feel ready I go – very similar to my way of spearfishing – inhales are never max – maybe 80% - breath hold times are drastically shorter at first - but like all training your body adapts and even after a few days it becomes easier – this has been my standard routine here in Struisbaai when spearfishing - and also the house with that specific window lends itself to standing breath holds. Now I don’t train with a planned training program – if sea conditions allow us to go out to the bank we will go and snorkel dive – on the days we can’t dive I try and keep up with dry training dives and also training on a Concept 2 RowErg – now I prefer the RowErg and for maybe 50% of my time on the rower I will row at 20 to 22 strokes per minute – concentrating on an explosive pull after the catch – with a small quick inhale through the nose at the same time as the pull – and a long slow exhale on the return part of the stroke.

W9:D5 12 dives while standing Breath 0:49 : full exhale dive 0:59 Breath 0:51 : full exhale dive 1:00 Breath 0:56 : full exhale dive 1:06 Breath 0:56 : full exhale dive 1:08 Breath 0:53 : full exhale dive 1:14 Breath 1:14 : normal exhale dive 1:27 Breath 0:52 : normal exhale dive 1:30 Breath 0:54 : normal exhale dive 1:32 Breath 1:13 : normal exhale dive 1:41 Breath 1:27 : inhale dive 2:43 Breath 1:48 : inhale dive 3:01 Breath 2:28 : inhale dive 3:19

Thank you, Rory, for upgrading my Breath Hold Mastery to the recently upgraded version .. I looked at how it is now grouped in 8 core modules and the bonusses – the old version was good and helped me to better organize my training program and to improve my breath hold by more than a minute to 5 minutes and 41 seconds – it also helped me to control my breathing when training on the Concept 2 equipment – RowErg, SkiErg and BikeErg - looking forward to work through the complete Breath Hold Mastery program again – I really appreciate you upgrading my version.

W8:D6 Rest day

W8:D7 4 minutes 10/16/16/16 breathing 10 minutes 10/18/18/18 breathing 10 minutes 12/20/20 breathing with a 1:30 breath hold after last inhale

@Alaa Refaat Thank you very much Alaa

W7:D7 15 Minutes 10-20-20-20 seconds breathing 15 Minutes 8-26-26 seconds breathing

W7:D1 1:30 rest : 2:31 dive 1:32 rest : 3:01 dive 1:29 rest : 3:20 dive 1:30 rest : 3:31 dive 2:01 rest : 4:01 dive 2:01 rest : 4:18 dive 2:00 rest : 4:21 dive 1:59 rest : 5:02 dive Rest 3:00 : 3:00 cooldown dive