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Breathing for grapplers
Breathe. Then roll.
Protocols from Craig Tetley, Oxygen Advantage Advanced Instructor.
Your number
Right now
Everything else, including the CO2 work, lives under Protocols.
Did I stay composed longer than they did?The only question at the end of a round
Save to your phone: open the browser menu and choose Add to Home Screen. It then opens full screen like an app.
Ready
4
Box · 4 · 4 · 4 · 4
Screen stays awake. Tap Stop to end early.
Pattern
Seconds per phase
In4s
Hold4s
Out4s
Hold4s
Session
Length
10 breaths · 2:40
Cues
Vibrate
One buzz in, two out, three hold
Voice
Breathe in · Hold · Breathe out
Tone
Soft chime on each change
Nasal only
Voice says “through the nose” at the start
These cue settings apply to the Protocols tab as well.
Ready
0
Ready
30
3 rounds · 30 breaths
Tap the circle when you need to breathe in.
Rounds
Rounds
Three or four is standard
Breaths per round
Full in, let go out
Pace
1.6s in · 1.4s out
Retention
Hold after the last exhale. Tap the circle to end, or it ends at the cap.
Recovery hold
Full breath in, hold, then release
Cues
Vibrate
Tick each breath, buzz on holds
Voice
Calls the phases, counts every ten breaths
Tone
Chime each breath
Last session
No retentions logged yet
Safety: sitting or lying down only. Never in water, never driving, never standing. Light headedness and tingling are normal; fainting is possible, which is why you sit.