5 breath holds a day. 4 weeks. One stronger breathing system.
You're In! Welcome to the Oxygen Advantage® Breath Hold Challenge
In the next four weeks you’ll train your breathing system using simple breath holds during movement.
Just five breath holds a day can begin to change how your body responds to breathlessness, effort, and stress.
Watch This First
Your First 3 Steps
Before the challenge begins, please complete these three steps.
*US participants: Oxygen Advantage® pulse oximeters are not currently available for shipping to the United States. Please purchase a pulse oximeter from Amazon or a local medical supply retailer.
Get Your Pulse Oximeter
FAQ
You can begin as soon as you receive the Intro Guide and measure your BOLT score.
Your Week 1 training guide will arrive tomorrow, so it’s best to order your pulse oximeter now to have it ready early in the challenge.
Most participants begin the following day.
If your pulse oximeter takes a few days to arrive, that’s fine — simply take the first few days gently. The programme progresses gradually over the four weeks.
Yes. A pulse oximeter is required for this challenge. It allows you to safely monitor your blood oxygen saturation (SpO₂) during breath holds.
Use code BREATH15 for 15% off the Oxygen Advantage® pulse oximeter.
* US participants: Due to distribution restrictions, Oxygen Advantage® pulse oximeters are not available for shipping to the United States. Please purchase a pulse oximeter from Amazon or a local medical supply retailer.
A pulse oximeter is a small device that clips onto your finger and measures the level of oxygen in your blood. This measurement is called SpO₂ (oxygen saturation).
During breath holds, oxygen levels may temporarily drop while carbon dioxide rises. This is part of the training stimulus used in the Oxygen Advantage® Breath Hold Challenge.
▶ Watch this short video: Pulse Oximeter Explained
Using a pulse oximeter helps ensure that breath holds remain controlled, measurable, and safe throughout the challenge.
Very little.
You will perform 5 breath holds per day, which usually takes 5–10 minutes total.
You can do them:
- During a walk
- As part of your warm-up
- At home or in the gym
The MBT measures how many paces you can walk while holding your breath after a normal exhale.
It reflects:
- Tolerance to breathlessness
- Sensitivity to rising carbon dioxide
- Nervous system response to internal stress
You’ll measure your MBT at the start of the challenge and track improvements each week.
During stronger breath holds, SpO₂ may temporarily drop to around 85%.
This is a short, controlled stimulus and levels should return to normal quickly after you resume nasal breathing.
You should never force breath holds or aim for extreme oxygen drops.
No.
This challenge includes strong breath holds during movement, so it is not suitable for certain individuals.
Do not participate if you:
- Are pregnant
- Have panic disorder or severe anxiety
- Have serious cardiovascular or respiratory illness
- Have a BOLT score below 12 seconds
- Have a history of fainting or recent concussion
Please read the Intro Guide contraindications carefully.
Over 60:
Participants over 60 should practise only the warm-up versions of the exercises and limit breath holds to ~20 paces, applying personal judgement depending on health and training history.
We recommend working with a certified Oxygen Advantage® instructor.
Instructors are available worldwide and can guide you:
- Online or in person
- By language
- By specialty (sport, clinical, fitness, breathing disorders)
Find an instructor here: https://oxygenadvantage.com/pages/instructors
Many participants experience:
- Improved tolerance to breathlessness
- Increased breathing efficiency
- Better endurance and recovery
- Reduced perceived exertion during exercise
- Greater composure under physical stress
Your progress will be measured through MBT improvements and recovery quality.
Check your email.
You will receive:
1️⃣ The Intro Guide
2️⃣ Week 1 instructions tomorrow
3️⃣ Weekly guidance throughout the challenge