"𝘈𝘭𝘴𝘰 𝘸𝘩𝘦𝘯 𝘪 𝘩𝘰𝘭𝘥 𝘵𝘩𝘦 𝘣𝘳𝘦𝘢𝘵𝘩 𝘸𝘪𝘵𝘩 𝘢𝘪𝘳 𝘪𝘯 𝘭𝘶𝘯𝘨𝘴 𝘮𝘺 𝘱𝘶𝘭𝘴𝘦 𝘪𝘴 𝘭𝘪𝘬𝘦 120+ 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵, 𝘢𝘯𝘥 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢𝘪𝘳 𝘪 𝘧𝘦𝘦𝘭 𝘵𝘩𝘦 𝘳𝘦𝘭𝘢𝘹𝘢𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘴𝘭𝘰𝘸 𝘳𝘦𝘴𝘵𝘪𝘯𝘨 𝘱𝘶𝘭𝘴𝘦 𝘭𝘪𝘬𝘦 40-50, 𝘪𝘴 𝘵𝘩𝘪𝘴 𝘩𝘰𝘸 𝘪𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘰𝘳 𝘢𝘮 𝘪 𝘫𝘶𝘴𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘣𝘢𝘥 𝘢𝘵 𝘩𝘰𝘭𝘥𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘪𝘳 𝘪𝘯 𝘵𝘩𝘦 𝘭𝘶𝘯𝘨𝘴...?" Which one is better? Breath hold on inhale, or exhale? The answer is; it really depends. The main goal of the challenge is to build CO₂ tolerance. This may not be easy, or comfortable, at first (it's a challenge, after all). But stick to it; and you'll notice a sense of being in control; even when the going gets tough. Remember... 𝘾𝙊₂ 𝙏𝙤𝙡𝙚𝙧𝙖𝙣𝙘𝙚 𝙄𝙨 𝙩𝙝𝙚 𝙍𝙚𝙖𝙡 𝙏𝙧𝙖𝙞𝙣𝙞𝙣𝙜 𝙂𝙧𝙤𝙪𝙣𝙙 - Most discomfort isn’t from lack of oxygen but from rising CO₂. - The goal isn’t to fight that feeling, but to get comfortable with it. - Over time your body and mind learn that the first urge to breathe isn’t an emergency. 𝗚𝗶𝘃𝗲𝗻 𝘂𝗽 𝗶𝗻 𝘁𝗵𝗲 𝗽𝗮𝘀𝘁? Be sure to follow the following Pro Tip to relieve some of the pressure; and break the two-minute barrier (or; whatever was your previous limit). 𝗣𝗿𝗼 𝗧𝗶𝗽: Fill up your lungs to about 70% of maximum capacity; or until you feel comfortable. Inhale fully; and gently release some air until the pressure on your chest feels more manageable. Until you hold your breath for 3-4 minutes or longer; the duration of the hold is going to be purely determined by your ability to stay calm; and the extra inhaled air does not offset the discomfort in the chest.