in 3 Weeks

Master the Art of Breath-Holding in Just 3 Weeks

Achieve an impressive 3-minute breath-hold within just 3 weeks 💪🏼 
With a focus on safety, gradual progression, and fun exercises, we will teach you to control your urge to breathe, enhance relaxation and master the art of breath-holding. Whether you’re a beginner or have some experience, our structured training will take you to new heights!
Laptop Hero Miki Roca

Improve Quickly ⏱️

You will notice your breath-holding getting better in just one week! Our program helps you improve quickly and easily

Master Relaxation 🧘‍♂️

Learn simple ways to relax your mind and body. You will feel calm and peaceful with our easy relaxation techniques

Control the urge to breathe 💪🏼

Through dedicated guided exercises and theory lessons you’ll learn to control and delay your urge to breathe

Dedicated Platform 💻

A comprehensive course on a dedicated, responsive platform. Daily chapters with videos, lessons, instructions, progress tracking, and community interaction.

100% Safe 🛟

Our program is designed to keep you safe and healthy while you learn to hold your breath longer. Safety is our top priority

No experience required 🤿

Our program starts from the basics, and is built to teach ANYONE to hold their breath longer than 3 minutes!

How it works

Are you ready to hold your breath longer, be safe in the water, learn relaxation techniques and control your urge to breathe? 

Then sign up here!

We created this online program to guide you step by step all the way to your goal! It will only take 10-20 minutes every day for 21 days .

This is a proper course, not a simple PDF. You will have a personal login on a dedicated platform. Upon subscription, you will be given the link to access that platform which is responsive and designed both for laptop and mobile use. Once inside, there’s a separate chapter for each day, with individual follow-along videos, theory lessons and personal instructions. You will be able to track and save your progress along the way as well as use a comments section to interact with us and the rest of the community. 

No equipment or prior experience is needed, all it really takes is your phone, internet and the desire to reach your goal and do the exercises every day. There will be rest days along the way.

In a single week you will double your breath hold by gaining a deeper understanding of the body’s mechanisms and your own true limits!

In the second week you will learn what it takes to control the urge to breathe, turn discomfort into comfort and feel great while holding your breath even longer.

Master the art of breath holding and put together what you learned to reach a 3 minute breath hold. The combination of relaxing deeper and controlling the urge to breathe will take you over the 3 minute mark 💪🏼

Each lesson or exercise can be marked completed so you know exactly where you are along the program.

We also added a couple of tests along the way to track the progression of your breath hold. You might be surprised how fast you can get there!

This is the easy part, if you have done the work, in just 3 weeks you will be able to hold your breath for 3 minutes!

Transform your summer &
be more comfortable in the water
  • 3 Theory lessons
  • 21 days of exercises
  • 10-15 minutes per day
  • No equipment needed
  • No experience needed
  • 1 amazing summer ahead of you!
Use code “LAUNCH30” for 30% at checkout off


Freediving instructor

Let’s be honest, doing dry breath hold training is the part I like the least about freediving. But I know how important it is! No graceful mermaid moves can be done without a long hold underwater 😉 It’s always been hard for me to stay consistent in my training and that’s why we designed this program from Day 1 to Day 21, step by step, as easy as possible to stick to.

I can’t wait to see the amazing experiences you unlock thanks to this training!


Freediving Instructor

I love pushing myself in all the sports I do. Breath hold training can be very challenging and I always try to come up with fun ways to train harder. I’m obsessed with learning how to push myself further and further, which is why I came up with this full program, so that you can push yourself further too! 

I have personally trained with all of the exercises inside the plan, so I know you’re going to love them!


The main goal of the program is to help you hold your breath longer, while expanding your comfort zone and giving you a lot more confidence in the water. A 3-minute breath-hold is the objective target for these subjective goals!

Yes, the program is designed with safety as a main priority. It includes gradual exercises and techniques that ensure you build your breath-holding capacity safely.

Breath-holding is very safe if performed under the right conditions. All the exercises in the program are meant to be done out of the water and without reaching an unsafe zone. It is very hard for a beginner to reach a low oxygen level and certainly almost impossible to do so in less than 3 minutes.

Anyone who is in generally good health and does not have any pre-existing respiratory or cardiovascular conditions. If you have any health concerns, please consult your doctor before starting the program.

The daily exercises take about 10-20 minutes. They are designed to fit into your daily routine easily.

They can be done at any time of the day.

All videos are pre-recorded and there are no live dates. This means you can do the program on your own time and adapt it to fit your schedule. We made it as fully customisable as possible! 

No special equipment is needed. All you need is a comfortable, quiet space where you can focus on the exercises. A couch, a sofa or a bed in a quiet room are ideal. And your phone or a laptop 😉

The program works by first giving you the necessary knowledge about breath-holding and then guiding you with an exercise a day. Exercises are progressive and adapt to your level to take you all the way to 3 minutes.

Some exercises are guided 100% so we are holding your breath with you in real time (although they can totally be adapted to your level if you can’t do it along with us) while others have explanations for you to do on your own. All are super easy to follow!

In addition to the personal satisfaction of reaching your breath-hold goal, benefits can include improved lung capacity, better control over your breathing, and increased mental focus and relaxation.

As you will learn inside the program one crucial step to holding your breath is controlling your urge to breathe. This is, in broad terms, caused by the rising CO2 in your body. If you can hold your breath longer it means you have a higher CO2 tolerance, so in every day life or in sports you can handle more of it in your blood. This means you will feel less out of breath when performing any physical activity.

In addition you will learn how to breathe properly, how to relax deeper and how to feel calm in stressful situations. You can see how all of these can be beneficial in a wide realm of situations in everyday life 😅

Absolutely! The program is designed for all beginners, anyone who has not yet mastered the art of breath-holding.

No diving or breath-holding experience is required.

Missing a day occasionally is not a problem. However, consistency is key to achieving your goal in such a short time. Try to stick to the program as closely as possible. There will be break days throughout the 3 weeks anyway. 

The exercises are short and it is better to do all of them. If you skip one you can double up the next day without a problem or you can just shift everything by one day. 

Each day in the program can be tagged as “Completed”, so you always know how many days/exercises you have done.

On top of this there are tests throughout the program to keep track of your maximum breath hold.

While we truly believe 100% of you will achieve the goal in 3 weeks if you stick to the plan, individual progress may vary. If you don’t reach the 3-minute goal within 3 weeks, our recommendation is for you to repeat the final part of the program until you achieve your goal. 

The program lasts 3 weeks but we have set up the platform to give you access for 3 months to it. You can repeat exercises and go back to look at the lessons again and again until you have learned them very well and you have reached your goal!

In any case, you can always reach out to us if you need any help. 

Yes, of course!! We offer support via email and in the comment section of each lesson where you can ask questions, share experiences, and get advice from others in the program.

You have access for 3 months, which should be more than enough time to reach the end of the program and your goal of a 3 min breath hold. We really do encourage you to stick to it, without skipping any days if possible. Repetition is key, as is consistency. Doing the program over a span of 3 months won’t work as well as over 3 weeks.

You will not be alone in this program. We will provide support along the way holding you accountable with check up emails at different points throughout the program. There is also a comments section which will give you the opportunity to find support in everyone else doing the program just like you.

You will be able to track and see your progress and that will give you the motivation you need to keep going!

If you can, convince a friend to join you on this program and together you will keep yourselves accountable a lot more than we ever could!

Doing static breath holds for many, including us, can be the least fun way to progress in freediving. That’s why we designed this program to have short, different and fun exercises every day, some focused on relaxation, others on fighting discomfort. We have assigned a goal to each day for you to focus on, to keep you motivated and see the quick progression you will be on.

The absolute best way to make it the most fun, is to have a friend start this challenge with you, so you can motivate each other and see who can get better in 3 weeks!

The program is currently only available in English. However, there are automatically-generated subtitles available in a lot of different languages for all the videos.

You can sign up directly by clicking HERE. Simply follow the instructions and get started on your breath-holding journey today!

Please refer to our pricing section for detailed information on the cost of the program. Find it HERE

Due to the nature of the program we can’t offer a refund. If you are really not satisfied with the program, you can contact us and we’ll do our best to help you.

If you have further questions, doubts or issues please don’t hesitate to contact us via email at info@bonnyandgava.com or DM on Instagram at @bonnyandgava

Still not sure?

Write to us so we can clear your doubts!

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