Rounds of quick, full breaths, then an exhale breath-hold, then a recovery hold. This deliberately raises arousal for a short immune/energy boost — it is not a calming tool.
⚠️ Read before you start
Never in or near water, and never while driving — risk of fainting (shallow-water blackout).
Sit or lie down. Skip or get medical clearance with heart conditions, glaucoma/high eye pressure, epilepsy/seizures, or pregnancy.
Tingling or light-headedness is common; if it becomes strong, stop and breathe normally.