Already comfortable at 3 minutes?

What if you could comfortably hold your breath for 4+ minutes today?

You already know the basics, it’s time to understand how to train. I will teach you my advanced breathing and relaxation techniques to delay contractions. Each training start with 10min stretching to boost lung capacity, then 20min breath-hold training to reach the next level.

LESSON 1 ↓ UNDERSTAND BREATH-HOLD

SAFETY RULES

⁠1. Check if breath-hold training is safe for you! Medical-Check.pdf

2.⁠ ⁠NEVER PRACTICE ALONE IN THE WATER! Always train with a safety buddy. If you’re alone, keep your breath holds dry on your couch or bed.

LESSON 2 ↓ WARM UPS + EASY HOLDS

Just press play and train with me.

Follow this fully guided 20-minute session as we combine relaxation, breathing, stretching and progressive breath holds to make your current breath-hold performance feel increasingly controlled and comfortable.

LESSON 3 ↓ RELAXATION & MEDITATION

READY FOR 4min+ Challenge?

You’ve experienced the first advanced training. In the full 4+ Minute Challenge, we’ll go deeper into breathing, stretching, CO₂ tolerance, contraction control, lung flexibility and mental techniques. Follow my fully guided sessions for the next 2–3 weeks and progressively build toward a comfortable 4-minute+ breath hold.

THE FULL COURSE ↓ WHAT HAPPENS NEXT

    1. Medical form

    1. Advanced Theory

    2. Safety Rules

    3. 1- Basic Relaxation

    4. 2-Advanced Relaxation

    5. 3-Rib Cage Flex

    6. 4- Meditation Trick

    7. 5-Delay Contractions

    8. 6-CO2 Relaxation

    9. 7-Delay Contractions

    10. 8- Light CO2table

    11. 9-Advanced Stretching

    12. 10-Hypoxia Tolerance

    13. 11- Mental Control

    14. 12- Max Prep

    15. 13- Rest for Peak

    16. 14- 4min+ Hold

    1. Interview William Trubridge

    2. Interview Miguel Lozano

    3. CO2 Tolerance PODCAST

About this course

  • $97.00
  • 20 lessons
  • 7.5 hours of video content

THE COACH

Florian Dagoury

I’m Florian Dagoury, also known as Mr. 10 Minutes, a two-time Static Apnea World Champion with multiple breath holds beyond 10 minutes. Over the past decade, I’ve trained more than 7,000 freedivers worldwide, including 300+ instructors, and more than 70 of my students have achieved national records. I occasionally compete in other freediving disciplines, with performances reaching 82 meters in depth and 200 meters in Dynamic Apnea. My philosophy is to use static apnea as the foundation of freediving performance. By developing a strong breath hold, we build deeper relaxation, better CO₂ tolerance, greater resistance to hypoxia, improved lung capacity, and the mental control needed to perform with confidence in both pool and depth disciplines.