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! You can sign up for the first Theory Lesson for Free. CLICK HERE to start learning right now

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