App · Levels 1–4
Foundation Course
2 exercise styles
Audio-guided sessions with automated stress and performance tracking. Learn the exercise structure, build consistent practice, and progress through the levels as your skill improves. Seated sessions only.
The Foundation Course is a free app-based program with audio-guided sessions. If you are looking for live coaching, we have weekends and instructor training available separately.
App · Free · No live coaching
Foundation Course
Audio-guided sessions through intro levels and levels 1 to 4. Practice at your own pace. No cost, no commitment.
Start freeLive coaching
Foundation Weekend
Group practice with an instructor over two days.
$25
Join a weekend →Become an instructor
Instructor Training
Train to teach the Foundation Course to others.
Free via Practice Club
$249 fast-track
See instructor training →What's included:
- ✓ Audio-guided app sessions
- ✓ Intro level + Levels 1–4
- ✓ Variants: Soft, Medium
- ✓ Foundation course materials
- ✓ Foundation Weekend, held every 2–4 weeks. Live instruction and support. $25. Includes a free trial week of the Practice Club.
What a session looks like
Built around rounds
Each session is a series of rounds. A round starts with deep breaths, followed by a breath hold, a single recovery breath, and a period of gentle reduced breathing called feather breathing. Five rounds is a short session. Nine or thirteen rounds for a stronger effect.
Voice coaching
A voice coach guides you through every step. When to breathe in, when to hold, when to let go. You close your eyes and follow along.
Real-time feedback
The app tracks your breath hold duration, recovery quality, and overall performance every round. Your breath training zone tells you whether you're in the right intensity range. The app adjusts automatically.
The levels
Seven intro levels teach you the exercise flow. Then four training levels build your oxygen efficiency.
Intro 1–7
Learn the round structure step by step. Short breath holds, generous recovery breaths, brief feather breathing. Each intro level adds a new element so nothing feels overwhelming. The focus is on getting comfortable with the exercise flow.
Levels 1–4
The real training begins. Breath holds grow longer. Feather breathing becomes a bigger part of each round. You start to feel how the exercise builds oxygen efficiency. Your body learns to do more with less air.
Two exercise variants
Soft
The gentle entry. Breath holds happen after a comfortable inhale or exhale, as you prefer. Easy on the lungs and suitable for recovery. Start here.
Medium
More intensity. Some breath holds start after a few large inhales or exhales. This can make the sessions a bit more powerful and interesting. Try this when Soft feels fine.
Sign up for an account on the website. Then download and log in to the app.