Yes! This program scales with your level and works for complete beginners all the way to advanced freedivers, with breath holds between 0-5 minutes. The video lessons will explain everything you need to know to get started, and there is a Guided Relaxation and Guided Breath Hold module you can follow to get everything right from the start.

Nothing! All exercises are done dry, from the comfort of your home. All you need is a comfortable place to lie down, and a simple timer (your phone works perfectly!) For some of the exercises, I recommend downloading the STAmina app, but this is not a requirement, and you can also use the clock app on your phone or smartwatch.

No. Every exercise in this program is designed to be practiced on dry. You can also practice them in the water if you want to (with a trained buddy of course), but this training plan is just as effective if you practice at home. And the skills you learn here will help you when you do get in the water (with a trained buddy), but the program itself has no exercises that should be performed in the water.

Yes. Every exercise is designed to be safe for solo practice, and detailed safety rules are explained in the program. You should never push to your absolute maximum, and I’ll show you exactly what signals to watch and when to stop.

Never practice breath holds in or near water without a qualified instructor or trained buddy. If you have a heart, lung or other health condition, or you're pregnant, please check with your doctor first.
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This is a simple training plan that is perfect for someone with a busy life. The program consists of 5 training days per week for 4 weeks, and no more than 20-30 minutes per day. Some people will prefer to do the exercises as a morning routine (this is ideal, on an empty stomach), but night owls might use it before going to bed to relax.

This program is not about training to become an athlete (though the skills you learn can help you in other sports too). Breath holding is all about relaxation and mental strength, not your fitness, the size of your lungs or other traits. The included stretching routines are gentle and work for any body type and fitness level.

No, but it’s a first step. This program doesn’t replace an in-person course or certification, and it doesn’t qualify you to freedive. What it does build is the foundation on which freediving is built, so when you do start training in the water with a qualified instructor, you’ll be more comfortable and progress faster. Remember: never dive alone!

You’ll get lifetime access to the videos and the training plan. You can train on your own schedule, and repeat the 4-week plan as many times as you like, as the exercises scale with your level.

Then you don’t pay. Follow the 4-week program, and if your breath hold doesn’t increase, just send me an email within 30 days, and I’ll refund you 100%. No questions, no convincing needed.