1. Deep yoga breathing: full exhalations and inhalations with “packing” and “sipping.”

2. Orca breathing: slow (2-4 seconds) and fast (1-2 seconds) with “sipping.”

3. Single breath holds: five times at 5 seconds each with quick orca breath in between.
• Five times at 10 seconds each
• Single pyramids: 5 seconds, 10, 15, 10, 5
• Double pyramids: 5 seconds, 5, 10, 10, 15, 15, 10, 10, 5, 5
• Triple pyramids: 5, 5, 5, 10, 10, 10, etc.
• Reverse breath-hold pyramids for extra challenge

4. Dynamic apnea: walking and paddling pyramids.
• Same progression as for single breath holds above, only substitute steps or paddle strokes in place of seconds
• Reverse breath-hold pyramids

5. Double and triple (or more) rolls: Roll more than once on the same breath (can also be practiced as a reverse breath-hold drill for extra challenge).

6. Roll and hold: Roll and count to five before rolling up; practice as a pyramid drill as above and try reverse breath-holds for extra challenge.

7. Cass-a-roll: Practice missing several rolls on purpose while grabbing a quick orca breath in between before finally rolling up. Work on doubling or tripling your current maximum number of tries. Build up to a half dozen or more.