Isocapnic Breath Training: Foundations

You need an Isocapnic Breathe Way Better (BWB) device for the guided sessions. The device is sold separately by Isocapnic — it is not included in the subscription.

Buy the Isocapnic BWB →

The device is sold by Isocapnic, not by us. Our subscription covers training, guidance, and tracking only. Outlaw clients receive 10% off the device, applied automatically through the link above.

I already have a BWB

Stop a session if you feel dizzy, faint, chest pain, severe breathlessness, or unwell — and seek care if symptoms are concerning. Never do breath-holds in water, while driving, or in any risky setting. Never push to a maximal hold.

I have a lung, heart, or other condition, am pregnant, or have been told to be cautious with breathing exercises I am recovering from surgery or illness

BOLT: Breathe normally, exhale normally, then time how long until the first definite urge to breathe — not a maximal hold. Enter your time below. This is a baseline to track, not a diagnosis. Ranges vary by source; under 20s often reflects lower CO2 tolerance, over 40s is often described as good — use it only to compare against your own retests.

BOLT (seconds) CO2 tolerance walking test (steps — see below) CO2 walking test (steps) Save baseline (demo only)

CO2 tolerance walking test — different from BOLT: Take a normal breath in, then exhale normally, pinch your nose, and walk. Count your steps while holding your breath, and record how many steps you manage — and how long, in seconds, if you time it — until you must breathe again. The step count is the metric to track over time, separate from your BOLT seconds.

Do this only in a safe, flat, open area, away from traffic, water, and driving. Stop and breathe normally if you feel dizzy, lightheaded, or unwell — do not push through faintness. This walking protocol is as you described it and is still DRAFT pending medical director / expert review before paid publication, especially for anyone with a heart, lung, or other condition.

Retest BOLT and the walking test every 2–4 weeks, at the same time of day, rested. Do not compare yourself to a diagnosis or a medical threshold.

Week 1 — Nasal + familiarization. Daily nasal breathing, gentle BWB familiarization at a low dose, learn the stop rules.

Week 2 — Resonance breathing. Guided pacer around 5–6 breaths per minute, for calm and nervous-system regulation. No strain, no maximal holds.

Week 3 — Low-dose BWB progression. Short, progressive Isocapnic sessions, logged by duration, setting, and perceived effort. Progress only if Week 1–2 felt comfortable.

Week 4 — Sleep, stress + retest. Evening sleep/stress breathing, then retest BOLT and CO2 tolerance and compare to Week 0.

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Production tracking will add: session duration / BWB setting / effort, BOLT + CO2 trend charts, and wearable sync via Apple Health / Health Connect — HRV, resting heart rate, sleep, activity, SpO2, and wearable VO2max estimates (labelled as estimates, not lab CPET). PNOE/CPET results, if you have them, will be user-entered, not diagnostic.

Individual — $25/mo (starting price). Foundations track, guided sessions, assessment + retests, tracking dashboard. Device sold separately via the link above.

Coach — $89/mo (starting price). Practitioner license to use the Outlaw methodology with clients, client dashboard, programming templates, early certification access.

Certification — coming later, separate one-time fee. Built from the coach beta. Not accredited, not a medical credential. Performance, chronic-disease, pre-surgery, altitude, and mitochondrial tracks come after Foundations — chronic-disease and pre-surgery tracks will require clinician clearance.