Have you mastered the first 7 days of the Breath Hold Challenge? A recent study among a group of elite rugby athletes shows a ~8% VO2peak improvement; within 10 minutes and with just one single breath holding exercise The good part? You can do this too in the comfort of your own home. The exercise is a variant of an O2 table with two differences: - It's on exhale (you hold your breath after you exhale) - It's dynamic (you are moving while you are holding your breath) Here's what to do: - Sit down on a stationary bike (an elliptical trainer or rowing machine works as well) - Adjust the resistance to zero for a no load session - Perform six maximum capacity breath holds on exhale, with 30 second rest - Exercise for 10 minutes during these breath holds Feeling energized? The extra performance can last up to 5 hours after workout. What a great way to start the day (or week). 😎 Give it a try & share your findings with the group. 👇

Can you name the most important aspect of breath holding? Give yourself a second. Is it controlling the mind? Being in great shape? A strong, flexible diaphragm? The biggest breath hold wins start with relaxation, and the key to relaxation is in the exhalation. Follow along, and experience how you regain calm & focus in a single session: Step-by-step: 1. Sit or lie down in a comfortable position (preferably lying down) 2. Do 10 prep breaths - Inhale through your nose, exhale slowly through your mouth with slight resistance (like a hissing sound), focusing on letting go of tension in your mind and muscles 3. The breathing relaxes you - The controlled exhale increases oxygen in your blood and triggers the vagus nerve, lowering your metabolism 4. Then hold - After the 10th exhale, take a final breath in and begin your breath hold How did you do? Post your time & get feedback & points. Then head on over to the Classroom & follow the instructions for the next day

☃️ A cold start of 2026! The northern hemisphere is covered with a blanket of snow. The first month of the year is the perfect time to work on your cold resistance. One way to bless the new year is what the Danes call Vinterbadning, also known as ice plunging. How does it work? Stig will show you in the video below 👇

Post all your Breath Hold Times here! New & not sure where to start? ➡️ Head on over to the Classroom 🧑‍🏫 Already participated last week, or last month? No worries, you can post and do it as much as you want (as a matter of fact, we'd only encourage it 😎) And if you done the challenge once (or twice), feel free to shake it up a little bit. Do exhale breath holds only for a week, or take it easy and do 1-2 breath holds a day without going for a max. Variety is the spice of life. Get to level 4 in the Leaderboards, and you unlock the Superhuman Lungs training protocol (who doesn't want to have lungs like the Human Dolphin?) Post all seven days, and you may be the lucky winner of the Breath Hold Mastery course 😎 And last (but not least) a little shout out to last weeks top 10 leaderboard: @Curro Cachinero @Mir Jam @David Broberg Wilby @Tina Mosner @Bjorn Booten @Mark Karasick @Carol Austen @Andrew Barnard @Paul French @Kristopher Pensenti

Post all your Breath Hold Times here! New & not sure where to start? ➡️Head on over to the Classroom 🧑‍🏫 Post all seven days, and you may be the lucky winner of the Breath Hold Mastery course 😎 Already participated last week, or last month? No worries, you can post and do it as much as you want (as a matter of fact, we'd only encourage it 😎) And last (but not least) a little shout out to last weeks top 10 leaderboard: @Curro Cachinero @Mir Jam @Paul French @Edward Brittain @Tina Mosner @Bjorn Booten @Nick Dillon @Andrew Barnard @Bee Trotter @Mischa Schmid