Getting Started with the BreathHold App
Get started with the BreathHold app in minutes. Learn how to set up your profile, run your first CO2 table, and track your breath hold progress.
Getting Started in Under 5 Minutes
BreathHold includes breath-hold tests, CO2 and O2 tables, guided breathing patterns, instructional videos, and a saved-session history. Review the safety rules before starting an apnea session.
Step-by-Step Setup
Download the App
BreathHold is available for free on both iOS and Android:
- iPhone: Search "BreathHold" on the App Store
- Android: Search "BreathHold" on Google Play
The app is free to install with optional in-app purchases. Store availability and prices can vary by country.
Take Your Baseline Test
When you first open the app, you will be guided through a baseline breath hold test. This establishes your current ability level so the app can create personalized training tables.
What to expect:
- 2 minutes of guided relaxation breathing
- A normal inhale (not maximal)
- Hold until you feel a strong urge to breathe
- Tap to end the hold
Run the test on dry land in a stable seated or lying position. Stop if you feel dizzy or unwell.
Set Up Your First CO2 Table
Based on your baseline, the app automatically calculates a CO2 table tailored to your level. The table uses:
- A hold time set to 50% of your baseline
- 8 rounds with decreasing rest periods
- A preparation phase before the table
You can review the full table before starting and adjust its parameters. If the table looks too aggressive, shorten it before you begin.
Complete Your First Session
Tap "Start" to begin your session. The app guides you with:
- Visual countdown timers for holds and rest periods
- Audio cues for transitions between hold and rest
- Haptic feedback (vibration) at key moments
- Clear indication of which round you are on
Simply follow the prompts: breathe during rest periods, hold when instructed. The app does the thinking for you.
End the session rather than forcing completion if you feel faint, confused, unwell, or unable to recover normally between rounds.
Track Your Progress
After completing a session, your results are automatically saved. The progress screen shows:
- Session history with dates and completion status
- Saved breath-hold and CO2-baseline tests
- Session duration and completed rounds
Exploring Other Training Modes
Beyond CO2 tables, BreathHold includes several other training modes:
O2 Tables: Fixed rest periods with increasing hold times.
Equanimity Tables: Holds timed from your first urge-to-breathe signal rather than a fixed clock.
Box Breathing (4-4-4-4): Equal time for inhale, hold, exhale, and pause.
Rectangular Breathing: Customizable inhale, hold, exhale, and hold ratios for targeted breathing practice.
Rhythmic Breathing: A paced four-phase cycle with timings you set yourself.
Full Breath Cycles: Controlled breathing cycles with adjustable cycle length, inhale-to-exhale ratio, and number of cycles.
Custom Training: Build your own tables and breathing sessions from scratch.
Video Tutorials: Watch guided sessions demonstrating proper technique for each training mode.
4-7-8 breathing is not one of the app's training modes. If you want that pattern, use our free 4-7-8 breathing timer in the browser.
Practical boundaries
- Always on dry land: When training alone, always practice on land, never in water
- Never hyperventilate: Do not use rapid or repeated deep breaths to extend a hold
- Review before starting: Check every round and recovery interval before a table begins
- Use a trained buddy in water: An app cannot supervise or perform a rescue
Ready to start training?
Build CO2 and O2 tables, follow guided sessions, and keep your training history in one place.
Related Resources
CO2 Tolerance Explained: What Changes During a Breath Hold
Learn how carbon dioxide, oxygen, lung volume, and respiratory signals contribute to breath-hold discomfort and the urge to breathe.
ArticleBreath-Hold Safety: Rules for Dry and In-Water Training
Learn the safety boundaries for breath-hold practice, including buddy supervision, hyperventilation risk, dry-land training, and when to seek medical advice.
GuideHow to Use a CO2 Table for Dry-Land Breath-Hold Training
Learn how a CO2 table works, choose a conservative starting session, avoid hyperventilation, and adjust the table without chasing a promised result.