LEARN THE TECHNIQUE

START by going through the 10 TECHNIQUE LESSONS, including the HYPOXiX CO2 TOLERANCE TEST. Based on your experience and your results on from the test, you can take as many of the 15 TRUE BEGINNER classes as you would like before moving forward with the HYPOXiX content. Please refer to the below on how to start based on the results of your HYPOXiX CO2 TOLERANCE TEST.

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The HYPOXiX CO₂ Tolerance Test

Measure how well your breathing system adapts to movement

Why This Test Is Different

Most breath-hold assessments, like the classic BOLT score, are done while completely still after a gentle exhale. The HYPOXiX CO₂ Tolerance Test takes this concept further—linking controlled breathing, a full engaged exhale, and gentle movement to see how efficiently your body manages carbon dioxide under realistic conditions.

In other words, instead of testing your breath in isolation, we test how your brain, lungs, and muscles perform together.

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The Science in Simple Terms
    •    Carbon dioxide (CO₂) is not just a waste gas—it’s a critical signal that regulates breathing and blood flow.
    •    Higher CO₂ tolerance often means calmer breathing, improved focus, better endurance, and faster recovery.
    •    During movement, muscles naturally produce more CO₂, so the ability to tolerate mild CO₂ rise under motion reflects real-world performance and nervous-system adaptability.

The HYPOXiX test measures how long you can comfortably hold your breath after an eight-second controlled, ENGAGED EXHALE while maintaining gentle movement—usually an isometric or rhythmic action such as a slow split squat or step-through. You are welcome to try this on your own or follow along in the video.

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How to Perform the HYPOXiX CO₂ Tolerance Test

1. Set-Up
    •    Stand tall or sit upright with posture engaged.
    •    Breathe nasally for a few quiet breaths to settle.
    •    Prepare for a gentle, rhythmic movement (e.g., slow alternating step, small squat, or isometric hold).

2. The Exhale
• Perform one 8-second controlled exhale through the mouth or nose, focusing on an engaged, forceful finish that fully empties the lungs without strain. Perform this in conjunction with body weight squats or an isometric position. Warm up with a few sets nasal breathing before beginning the test. Continue moving on the Breath Retention.

3. The Hold
    •    When the exhale ends, begin your movement and start the timer.
    •    Continue the gentle movement and hold your breath until you feel the first clear urge to breathe—not a maximum push.
    •    Stop the timer as soon as you sense that urge.
    •    Resume slow nasal breathing and rest for 60–90 seconds.

4. Repeat 3 Times
Take the median (middle) result of your three holds. This ensures a reliable score.

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How to Interpret Your Result

RESULTS + INTERPRETATION

BEGINNER: < 4 seconds: Low CO₂ tolerance; body and nervous system are highly reactive to rising CO₂. Focus on slow exhale drills and short holds.

INTERMEDIATE: 4–8 seconds: Moderate tolerance; breathing control and recovery are improving. Progress to repeated gentle movement holds.

ADVANCED: > 8 seconds: High CO₂ tolerance; efficient oxygen use and calm nervous-system response under light movement. You can safely integrate longer holds.

These ranges are calibrated for movement-based testing, where hold times are naturally shorter than static BOLT tests due to muscular CO₂ production.

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What Your Score Means
    •    Shorter holds → lower CO₂ buffering, more sensitivity to breathlessness or anxiety.
    •    Longer holds → stronger respiratory efficiency, better emotional regulation, and improved endurance.
    •    Progress → not measured by maximal holds, but by increasing comfort, steadiness, and recovery over weeks.

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How to Use the Data in Training
    •    Use your test result to set your current HYPOXiX training level and this will guide you as to which classes to take.
    •    Re-test every 2–4 weeks under the same conditions.
    •    Track not only seconds, but also how calm you felt—comfort at 12 seconds can be more meaningful than strain at 20.
    •    Expect gradual improvement: +2–3 seconds every few weeks indicates strong adaptation.

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Safety Notes
    •    Always perform the test in a safe, seated or standing position—never underwater or during intense exercise.
    •    Stop immediately if dizzy, light-headed, or uncomfortable.
    •    Individuals with cardiovascular, respiratory, or anxiety conditions should consult a professional before performing breath holds.

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09:36

HYPOXIX C02 TOLERANCE TEST

HYPOXIX C02 TOLERANCE TEST
27:19

ZipUp Activation

ZipUp Activation

The ZipUp Activation is your preparation for many of the exercises in the CORE and TOTAL BODY CORRECTIVE STRENGTH classes. This serves as a postural and deep core set up, so that you are reinforcing and optimizing good function of your breath and your body during exercise.
06:00

Engaged Inhale

Engaged Inhale

The ENGAGED INHALE is STEP #2 of the Breathography Technique. In this step, you Inhale 2 Staccato sniffs of air through your nostrils with the ACTIVATIONS held from the ZipUp Activation.
09:57

Engaged Exhale

Engaged Exhale

The ENGAGED EXHALE is the 8 Second Exhalation with FOUR Breath Stages:

1. Blow, 2 seconds
2. Hiss, 2 seconds
3. Soft Shh, 2 seconds
4. Loud Shh, 2 seconds

This happens on a Breath Crescendo and is the KEY to you getting a FULL exhale and strengthening your core!
17:49

Putting It Together Mini Workout 1

Putting It Together Mini Workout 1

In this video, you can practice putting together the Three Main pillars of Breathography 1. ZipUpActivation 2. Engaged Inhale 3. Engaged Exhale
Go through this workout before continuing on with your Breathography Education!
14:43

Breath Retentions

Breath Retentions

BREATH RETENTIONS are used in the HYPOXiX workouts for a variety of benefits.

1. THE CORE: at the END of your ENGAGED EXHALE, you have a high level of deep core recruitment that trains the deep core isometrically. Want an incredible AB BURN? Add a Breath Retention of varying lengths in your cor...
06:41

Belly Pulses

Belly Pulses

WHY BELLY PULSES?

Belly Pulses are an integral part of the intermediate and advanced levels of the HYPOXiX workouts and an essential pillar to the Breathography Technique!

I first began incorporating Belly Pulses into clients workouts years ago when I was employing various strategies to more e...
09:05

End Breath

End Breath

END BREATH!

It's the breath that sometimes is prescribed at the conclusion of a Breathography Breath Cycles. Why? LUNG CAPACITY, MIDTHORACIC MOBILITY, and the ability to control your breath at the conclusion of a breath cycle, avoiding compensatory hyperventilation!

We can use your breath to mo...
07:40

Nasal Breath

Nasal Breath

NASAL BREATHING is a winner in its utilization in exercise...and in LIFE!

Nasal Breathing is beneficial for a variety of benefits, including INCREASED CO2 Tolerance, generation of Nitric Oxide in the system, blood flow to brain and muscles, air cleansing and humidifier, anti-viral effect, and mu...
14:02

Putting It All Together Mini Workout 2

Putting It All Together Mini Workout 2

Let's put it all together!
Here is a MINI-workout that combines all of the BABY STEPS that make up the BREATHOGRAPHY TECHNIQUE.

Just a note: in some of the more recent workouts, you will employ two progressions to the ENGAGED EXHALE that I will update with a video to the BABY STEPS in the Fall o...
44:15

44min LIVE! [TRUE BEGINNER]

44min LIVE! [TRUE BEGINNER]

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

3/3/22

This beginner endurance strength and light cardio workout serves as a wonderful introduction to the method, combining Breathography with endurance strength and light agility drills.

EQUIPMENT...
29:41

29min LIVE! [TRUE BEGINNER]

29min LIVE! [TRUE BEGINNER]

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

Cognition Cardio: 1
Breathography: 2
Impact: 1

3/3/22

This beginner endurance strength and light cardio workout serves as a wonderful introduction to the method, combining Breathography with enduran...
42:22

42min LIVE! [TRUE BEGINNER]

42min LIVE! [TRUE BEGINNER]

4/13/22

WORKOUT GOAL: INTRODUCTION TO BREATHOGRAPHY METHOD, INTEGRATION OF BREATHOGRAPHY INTO CARDIO, CORE & TOTAL BODY COMBINING.

This work out starts out with a FULL description of Breathography fundamentals and takes you through a full integration of this breath method into a total body Hypo...
24:18

24min LIVE! [TRUE BEGINNER]

24min LIVE! [TRUE BEGINNER]

TRUE BEGINNER

8/15/22

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

CLASS PILLAR RATINGS:
• Attentional Control 2
• Breathography 4
• Impact 3

MAX BREATH RETENTION: 0 BEATS
Today’s class is an instructional video on how to perform Breathograp...
32:06

32min LIVE! [TRUE BEGINNER]

32min LIVE! [TRUE BEGINNER]

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1
• Impact 1

MAX BREATH RETENTION: 0 BEATS

A full introduction of the Breathography technique and how it integrates into the HypoXiX method...
25:45

25min [TRUE BEGINNER]

25min [TRUE BEGINNER]

WEEK 1

7-9-22

WORKOUT GOAL: LEARN BREATHOGRAPHY

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1
• Impact

Here are the basics! Learn your ZipUp Activation, Engaged Inhale, and Engaged Exhale. Repeat this class until you are comfortable with Breathography, so that you can apply it...
23:58

23min LIVE! [TRUE BEGINNER]

23min LIVE! [TRUE BEGINNER]

WEEK 1

JULY 2nd

WORKOUT GOAL: TEACH THE BASICS OF THE HYPOXIX PILLARS FOR INTEGRATION INTO TOTAL BODY MOVEMENT.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1
• Impact 1

MAX BREATH RETENTION: 0 BEATS

This introduction to the method is perfect for the beginner! The first 10 min...
24:56

24min LIVE! [TRUE BEGINNER]

24min LIVE! [TRUE BEGINNER]

JULY 16TH, 2022

WORKOUT GOAL: LEARN BREATHOGRAPHY

Here are the basics! Learn your ZipUp Activation, Engaged Inhale, and Engaged Exhale. Repeat this class until you are comfortable with Breathography, so that you can apply it to the HypoXiX method in other LIVE and OnDemand Classes!

EQUIPMENT:...
33:09

33min LIVE! [TRUE BEGINNER]

33min LIVE! [TRUE BEGINNER]

TRUE BEGINNER

4/25/22

WORKOUT GOAL: INTRODUCE BREATHOGRAPHY with integration into key functional fitness moves.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1- 3
• Impact 1/2

MAX BREATH RETENTION: 4 BEATS (mostly 0 or 2)

This workout introduces the ZipUp Activation, Engaged Inh...
35:58

35min LIVE! [TRUE BEGINNER]

35min LIVE! [TRUE BEGINNER]

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1-3
• Impact 2

MAX BREATH RETENTION: 4-6 BEATS

This workout opens with an introduction to the technique of Breathography and how it is inte...
44:33

44min LIVE! [TRUE BEGINNER]

44min LIVE! [TRUE BEGINNER]

WORKOUT GOAL: INTRODUCTION TO BREATHOGAPHY AND THE HYPOXIX METHODOLOGY THROUGH TOTAL BODY ENDURANCE STRENGTH, CARDIO, AND CORE WORK.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1-3
• Impact 1/2

MAX BREATH RETENTION: 4 BEATS

This workout begins with a lesson answering the quest...
31:35

31min LIVE! [TRUE BEGINNER]

31min LIVE! [TRUE BEGINNER]

TRUE BEGINNER

4/4/22

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 2
• Impact 1

MAX BREATH RETENTION: 2 BEATS

Need glutes? Need abs? Need breath-work? You get it all here in this work...
31:09

31min LIVE! [TRUE BEGINNER]

31min LIVE! [TRUE BEGINNER]

WORKOUT GOAL: INTRODUCTION TO BREATHOGAPHY AND THE HYPOXIX METHODOLOGY THROUGH TOTAL BODY ENDURANCE STRENGTH, CARDIO, AND CORE WORK.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1-3
• Impact 1/2

MAX BREATH RETENTION: 4 BEATS

This workout begins with a lesson answering the quest...
41:49

41min LIVE! [TRUE BEGINNER]

41min LIVE! [TRUE BEGINNER]

WEEK 2

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY BREATH-WORK & CIRCUIT TRAINING.

This workout reviews the basics of Breathography and ZipUp activation and integrates these principles into a beginner level total body routine. The power of controlled breathing during a worko...