Formula Life · techniques
Five practices, each with its own guided trainer. Start with the Formula for a quiet mind, measure your breathing with Buteyko, train the hold with Holdfire, wake the body with Wim Hof-style rounds, or calm it with cyclic sighing.
49 counted breaths · calm, focused mind
Feodor’s own method: seven groups of seven breaths with a count and a syllable. Built to break thought loops.
Practise the Formula →Breath hold · 7 × 7 inner count
A calm hold after a normal exhale, counted in sevens. No hyperventilation. Trains CO₂ tolerance and focus.
Open Holdfire →Control pause test · breathe light
Measure your control pause, breathe light for 3 minutes, measure again — with a daily log.
Measure your control pause →30 breaths · hold · 3 rounds
Breathe along with the geometry: 30 breaths, a hold, a recovery breath. Your hold times per round.
Start 3 rounds →Double inhale · long exhale · 5 min
Two inhales through the nose, one long exhale. The calming practice from the 2023 Stanford study. No holds.
Start 5 minutes →Educational practices, not medical treatment. Never practise breath holds in water or while driving.