Getting Started with BreathHold: Complete Setup Guide
Get started with the BreathHold app in minutes. Learn how to set up your profile, run your first CO2 table, and track your breath hold progress.
Getting Started in Under 5 Minutes
BreathHold is designed to get you training immediately with minimal setup. Whether you are a complete beginner or an experienced freediver, the app adapts to your current level and provides structured progression.
4.8★
App Rating
Average rating across App Store and Google Play
< 3 min
Setup Time
Time from download to your first training session
6+
Training Modes
CO2 tables, O2 tables, box breathing, 4-7-8, and more
Step-by-Step Setup
Download the App
BreathHold is available for free on both iOS and Android:
- iPhone/iPad: Search "BreathHold" on the App Store
- Android: Search "BreathHold" on Google Play
The download is small and core features are available immediately after installation. No account creation is required to start training.
Take Your Baseline Test
When you first open the app, you will be guided through a baseline breath hold test. This establishes your current ability level so the app can create personalized training tables.
What to expect:
- 2 minutes of guided relaxation breathing
- A normal inhale (not maximal)
- Hold until you feel a strong urge to breathe
- Tap to end the hold
Take the baseline test when you are rested and relaxed, not after exercise or a meal. Your result will be more accurate and your training tables will be better calibrated.
Set Up Your First CO2 Table
Based on your baseline, the app automatically calculates a CO2 table tailored to your level. The table uses:
- A hold time set to 50% of your baseline
- 8 rounds with decreasing rest periods
- Proper warm-up and cool-down phases
You can view the full table before starting and adjust parameters if needed. The default settings work well for most beginners.
Complete Your First Session
Tap "Start" to begin your session. The app guides you with:
- Visual countdown timers for holds and rest periods
- Audio cues for transitions between hold and rest
- Haptic feedback (vibration) at key moments
- Clear indication of which round you are on
Simply follow the prompts: breathe during rest periods, hold when instructed. The app does the thinking for you.
It is normal for the last 2-3 rounds to feel challenging. If the entire table feels easy, you may want to re-take your baseline test after a warm-up session.
Track Your Progress
After completing a session, your results are automatically saved. The progress screen shows:
- Session history with dates and completion status
- Trends in your comfort level across rounds
- Baseline improvements over time
- Training streak and consistency metrics
The app suggests when to re-test your baseline and automatically adjusts your tables as you improve.
Exploring Other Training Modes
Beyond CO2 tables, BreathHold includes several other training modes:
O2 Tables: Fixed rest periods with increasing hold times. Unlocked after your first week of CO2 training.
Box Breathing (4-4-4-4): A calming breathing pattern used by Navy SEALs. Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds.
4-7-8 Breathing: A relaxation technique. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
Rectangular Breathing: Customizable inhale, hold, exhale, and hold ratios for targeted breathing practice.
Video Tutorials: Watch guided sessions demonstrating proper technique for each training mode.
Tips for Best Results
- Train consistently: 3-4 sessions per week produces better results than sporadic marathon sessions
- Always on dry land: When training alone, always practice on land, never in water
- Morning sessions: Many users find training first thing in the morning (before eating) produces the best results
- Track everything: The more data the app has, the better it can personalize your progression
Ready to start training?
Join thousands of breath-hold athletes improving their times with guided training programs.
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Train Your Breath Hold
Download BreathHold for free and start building your CO2 tolerance with structured training programs.