Sit or lie down somewhere stable. Take a few calm breaths, then one full breath in, and hold. Relax everything — stillness buys you seconds. The attempt ends the moment you breathe out or in.

Performed seated or lying down, on land, with the kaiwhakawā or a partner watching — never alone and never in water. No hyperventilating before the attempt. Timer runs from the final inhale to the first breath out. Stop immediately if you feel dizzy. Longest hold wins.

Hold duration — longer is better