Learn to Breathe – by Learning to Hold Your Breath
Breathwork can often seem complicated or abstract – but one of the simplest and most practical ways to understand your own breathing is to start by learning how to hold it.
In this book:
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you'll learn what breath-holding really means
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you'll get a clear, safe program you can practice at home
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you'll notice quickly how your body calms down and your breathing deepens
Breath-holding is not just a technique – it’s a way to reconnect with your breath, your body, and the rhythm of your nervous system. You don’t need prior experience. All you need is curiosity and a willingness to explore – gently, step by step.
Order the book and discover how easily you can learn to breathe better.
Want to learn how to breathe properly? This is the best place to start
If you want to breathe deeper, calmer, and more efficiently, breath-holding is the most direct and effective way to begin. It gives you immediate feedback: you feel exactly where your breath goes, how your lungs fill – and what happens in your body when the breath pauses.
With breath-hold training:
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you’ll learn to use your full lung capacity
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you’ll activate and strengthen your breathing muscles – especially the diaphragm
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you’ll guide your breath naturally and gently, without force
Regular diaphragmatic activation not only improves breathing quality – it also stimulates the vagus nerve, which activates the parasympathetic nervous system. This helps your body settle, lower your heart rate, and recover.
Within just a few days, you may notice that breathing becomes effortless – and you’ll feel in your body what used to be just theory.
Try it – and feel the effects today
The exercises in this book are designed for you – someone who wants to explore something new without pressure or performance. They don’t require time, equipment, or special skills – just a few minutes and a willingness to listen to your own breath.
At the same time, your body begins adapting to higher carbon dioxide levels, which is a key part of your natural breathing regulation. As CO₂ levels rise, your breathing rhythm slows, your body relaxes, and your mind clears.
In this book:
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you'll receive clear, practical instructions for breath-holding
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you’ll understand that your body already knows how to do this – you just need to give it space
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you'll discover breathing as a tool for calm, focus, and overall well-being
This might be the beginning of something bigger – or simply a small but meaningful change in your daily life.
Why practice breath holding?
When you train breath-holding, you learn to breathe better – deeper, slower, and more efficiently. You begin to use your lungs to their full capacity. This is not only important for performance – it also increases body awareness, presence, and peace of mind in daily life.
Breath-holding is a powerful and versatile practice that benefits both body and mind. When done regularly, breathing and apnea exercises strengthen the muscles of the respiratory system – especially the diaphragm and chest muscles – improving lung capacity and breathing efficiency.
Breath-holding also increases your body’s ability to tolerate higher levels of carbon dioxide. As CO₂ builds up, blood vessels dilate and circulation improves. This enhances the delivery of oxygen and nutrients to the muscles, improving endurance, performance, and recovery. A higher CO₂ tolerance also helps maintain the body’s optimal pH balance, making oxygen more available for use in your muscles.
Improving CO₂ tolerance through breath-holding is one of the most effective ways to support overall well-being and athletic performance.
Breathing exercises also have a deep mental dimension. Focusing on your breath promotes relaxation, reduces stress, and brings mental clarity. Breath-holding activates the body’s natural dive response, which helps conserve oxygen by quieting the brain’s “thinking center.”
This oxygen-saving reflex makes freediving and breath-holding a uniquely calming and meditative practice – one that supports resilience, presence, and both physical and mental endurance in everyday life and demanding situations.
AUTHOR
Johanna Nordblad
ICE DIVING WORLD RECORD HOLDER
I’m a freediving instructor and a three-time world record holder. I’ve taught breath-holding to both beginners and elite athletes, and I’ve seen the powerful effects of simple exercises: calmness, confidence, endurance, and the joy of moving in water.
I wrote this book because I believe breath-holding is a skill everyone should have – not just competitive divers. Training can be enjoyable, safe, and deeply relaxing.
If you want to learn how to breathe properly, breath-holding is one of the easiest and most effective ways to do it.
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 breath.
