Breath Manual | Hold your breath

Learn the skill of breath-holding – easily, safely, and effectively

With this book, even beginners can learn to hold their breath for up to two minutes – in just a few days, by understanding how the body works and trying simple exercises.

Whether you're a water sports enthusiast, dealing with everyday stress, or simply curious about breathwork, you'll learn the techniques of breath-holding step by step – with a clear training program and instructional videos.

More experienced practitioners can increase their breath-hold time with ease and relaxation – without forcing or discomfort.

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For those interested in freediving

Do you want to learn freediving or develop your breath-hold practice in a gentler way?
This book helps you get started without forcing or discomfort – you'll learn how to make breath-holding feel enjoyable, relaxing, and sustainable. The exercises also prepare you for a freediving course.

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For stress relief and relaxation

Want to learn how to calm down quickly and consciously?
Breath-holding exercises activate the parasympathetic nervous system and help you release stress.

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For water sports enthusiasts

Are you a surfer, paddler, open water swimmer, or scuba diver?
You’ll learn to hold your breath longer, relax in the water, and increase safety in your sport.

For beginners and those curious about breathwork

Looking for a new way to train both body and mind?
You’ll learn how breath-holding works and what benefits it brings – safely and easily, with no previous experience required.

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For endurance athletes and performance seekers

Want to improve your oxygen uptake and carbon dioxide tolerance?
The program in this book helps you expand your lung capacity and increase CO₂ tolerance – key factors for better endurance and recovery.

AUTHOR

Johanna Nordblad

ICE DIVING WORLD RECORD HOLDER

I’m a freediving instructor and a three-time world record holder in freediving. I’ve taught breath-holding to both beginners and elite athletes, and I’ve seen the incredible impact that simple exercises can have: calmness, confidence, endurance, and the joy of being in the water.

I wrote this book because I believe the skill of breath-holding is for everyone – not just competitive freedivers. Training can be enjoyable, safe, and deeply relaxing.

If you want to learn how to breathe better, breath-holding is one of the simplest and most effective ways to start.

You can learn more about me and my work in the Netflix documentary
“Hold Your Breath: The Ice Dive” (2022)

Order the book now and start your journey into the world of breatholding.

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