I can't wait to get into today's breathwork exercises. This should really start helping you improve your score from the CO2 tolerance test last week. If you didn't score yourself, do it here now!

We are going to review 3 levels of breathwork intervals.

#1- 1-2-1 breathing

#2 1-3-2 breathing

#3 1-4-2 breathing

These will correlate with your test score so you know where to start.

#1= less than 30 seconds on the CO2 test

#2= 30 to 40 seconds on the CO2 test

#3= 40 seconds and above on the CO2 test

BUTTTTT what do those numbers mean???

Happy you asked, sooo when you are looking at a 1-2-1 pattern we are going for 1 second inhale, 2 second pause, 1 second exhale. Obviously that is very fast. When we stretch it out, it turns into a much more reasonable 4 second inhale, 8 second pause, and 4 second exhale.

Another example for the 1-4-2 would look like this. 4 second inhale, 16 second pause, and 8 second exhale. This would be very challenging and that's why this sequence is for level 3.

Morning routine for this week:

Set a 5 minute timer and stay in your zone, 1, 2, or 3. Most of you will do great starting with a 4 second inhale for the first round. If it feels really easy move it up to 5 and retest. You'll practice this every morning for this week and retest your CO2 tolerance next week. See if you can level up!

Journal prompt after breathing practice-

I'm going to challenge you to stretch this one out. Keep an activity journal of your day. Meetings, lunch with friends, cleaning, etc. By each activity write down if you enjoyed the process and did other people enjoy the time if you were with others. This is just for awareness. Write it down and reflect.

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Blog post written by James Fryer, NMT