Practice breath holds to simulate high-intensity exercise


  1. This exercise is only recommended for those with a BOLT score greater than 20 seconds.

  2. Begin walking, cycling, running or otherwise moving around for your exercise.

  3. After your warm-up, 10-15 minutes into your session, gently exhale and hold your breath until you reach a medium to strong air shortage.

  4. Then release your breath hold, inhale and resume normal breathing for 1 minute.

  5. Repeat the breath hold every minute or so, 8-10 times.
    You should be able to recover normal breathing within a couple of breaths after each breath hold.

  6. Continue to perform your exercise throughout the whole process.


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