Reuvers® real-time breathing zones
The deeper you relax,
the better you perform.
Your nervous system knows the right breathing intensity.
Now you can measure your state. No need to guess.
What course participants say
Real-time zones show your nervous system state and give every breath hold a quality mark. Here's what participants share.
Feedback from participants via WhatsApp and Zoom.
"I can feel the shift from doing to being."
"I sleep better. I rest better."
"I don't need to perform. I can just breathe."
"The holds feel hypnotic. It's meditative."
"My life quality has gone up."
"I feel more energy. I feel warmer."
"Being in a group keeps me accountable."
"I can breathe better in yoga class now."
"This is sustainable. I can do this for life."
"I'm not pushing anymore. I trust the method."
"It feels great to do these breathing exercises every day."
"I ran a marathon. I didn't expect to be able to run a marathon."
"I can feel the shift from doing to being."
"I sleep better. I rest better."
"I don't need to perform. I can just breathe."
"The holds feel hypnotic. It's meditative."
"My life quality has gone up."
"I feel more energy. I feel warmer."
"Being in a group keeps me accountable."
"I can breathe better in yoga class now."
"This is sustainable. I can do this for life."
"I'm not pushing anymore. I trust the method."
"It feels great to do these breathing exercises every day."
"I ran a marathon. I didn't expect to be able to run a marathon."
"I love the program. So much more enjoyable than my old breathing exercises."
"In two days, my breath-holds before and after sleep are so much longer."
"Feather breathing is so relaxing. I feel the difference immediately."
"I learned to sense my breathing response and keep it gentle."
"I can do weight training now without getting winded."
"I used to hyperventilate when speaking. Now I can talk without running out of breath."
"I thought relaxation and performance were opposite. Now I see they're connected."
"I'm learning to relax. I'm not trying to achieve something."
"I expected to learn breathing techniques. But I've exceeded my expectations already."
"This method teaches you to feel. Not just to push numbers."
"Feather breathing feels like a conversation with my body. It's not forced."
"I started at 13 seconds. Now I'm at 30 and climbing."
"I love the program. So much more enjoyable than my old breathing exercises."
"In two days, my breath-holds before and after sleep are so much longer."
"Feather breathing is so relaxing. I feel the difference immediately."
"I learned to sense my breathing response and keep it gentle."
"I can do weight training now without getting winded."
"I used to hyperventilate when speaking. Now I can talk without running out of breath."
"I thought relaxation and performance were opposite. Now I see they're connected."
"I'm learning to relax. I'm not trying to achieve something."
"I expected to learn breathing techniques. But I've exceeded my expectations already."
"This method teaches you to feel. Not just to push numbers."
"Feather breathing feels like a conversation with my body. It's not forced."
"I started at 13 seconds. Now I'm at 30 and climbing."
Individual experiences. Results vary.
Is This For You?
Four reasons people start breathing with zones.
Oxygen Efficiency
More oxygen from less air. Better physical and mental performance.
Right Intensity
Zones guide you to the intensity that gets the best results without triggering stress.
High Stamina
Become more resilient. Handle more with less effort.
Calm Energy
Practice leaves you calm, energized, and ready for the day.
Guessing vs Knowing
Your practice deserves real feedback. Zones make it visible.
Without Zones
-
You're practicing blind
No reference point. No way to tell how you're doing.
-
You hit a wall
Something isn't working, but you can't tell what.
-
You're guessing
Higher level exercises require more precision.
With Zones
-
You see where you are
After every round, you know exactly how you did.
-
You push with confidence
If you overdo it, you see it immediately.
-
You earn a quality mark
Every breath hold gets scored. Green means relaxed.
Consistent practice at the wrong intensity holds you back. Zones show you the right intensity to practice at today.
Two Distinct Practice Styles
They complement each other. Use whichever suits your moment.
Sitting
A meditative challenge
Stillness, breath holds, and reduced breathing. You sit, you relax, and explore the challenge. Don't go too far, don't go too easy.
Greener zones, better holds, smoother recovery. Go deeper.
Improve oxygen efficiency in stillness.
Walking
A physical challenge
Breathing intensity meets physical movement. You walk, you breathe, you build fitness. The zones help set your pace and effort.
Raise your oxygen consumption while using less air. Push further.
Improve oxygen efficiency in motion.
The deeper you relax, the better you breathe.
The better you breathe, the better you perform.
The question behind the project
Why This Exists
I trained as a Buddhist monk for nine years, then spent 18 years as a Buteyko breathing instructor. Early on, I taught the strongest version of the method. It was impressively effective, but the intensity made it harder to sustain on the long-term. I adapted the approach to give people more control over their own intensity and encouraged lower intensity for long term results, but the question stayed with me: if the strongest version works best, is there no way to make it easier to do?
Over the last ten years, I took an increasingly experimental attitude to the practice. I was particularly interested in variants that allow higher training effectiveness while being softer on the nervous system. Getting closer to the nervous system required changes to the exercises that are not possible within the Buteyko framework.
It also required a completely new app with new exercise flows and a larger selection of exercise variants. The new app uses sensor-free stress detection to find your optimal intensity. Zones make the invisible visible. No equipment needed. And relaxation puts you in the best position to make a serious effort, once you're properly warmed up. Based on the new exercise style, we also developed a walking version, allowing you to practice in a more physically active way.
Learn the Foundation for free.
Move up from there.
Foundation Course
Sign up and your course starts. Go at your own pace in the app. Join the Foundation Weekend to go deeper with an instructor.
Go Further
After Foundation, continue with the Immersion and Summit courses. Or join a live weekend event.
3
Programs
- Foundation
- Immersion
- Summit
10
Exercise Styles
- Intro, Soft, Soft+, Medium,
- Medium+, Strong, Strong+,
- Extreme, Complete, Walking
100+
Combinations
- 14 levels per style:
- Levels 1–13 plus
- recovery level
Every aspect of the exercise is customizable. Everyone is unique. Work with what your body can handle and your mind enjoys.
How Breath Zones Work
Zones show your nervous system state in real time. Like heart rate zones, but for breathing and relaxation.
Green zones activate rest and relaxation. Orange and red zones drive sympathetic activation. In the higher levels, we can deliberately move between states.
Reuvers® Breath Training Zones
Know Your State
Two measurements, one clear picture.
A comfortable breath hold and the quality of your first breath afterwards.
A green score is a quality mark. It means you stayed relaxed.
Real-Time Guidance
Your exercise adapts in real time:
- Green zones: You stayed relaxed, so for the next round, we raise the target a bit.
- Red zones: You pushed too hard, so the next round has an easier target.
Train in the Flow
Three levels of intensity, all zone-guided:
- Gentle practice: Relaxed breathing, easy targets.
- Moderate practice: Longer holds, higher targets.
- Powerful practice: Deep relaxation powers a peak effort.
Everyone's different. Instructors help you progress safely.
Follow the timer and audio cues. Zone tracking happens automatically. You focus on your breath.
What's Different
Traditional exercises to improve oxygen efficiency have four limitations. We resolve all four.
Problem 1: Years-long preparation
Traditionally, years of preparatory practice were required before accessing the most effective breathing exercises.
Solution 1: Start today.
Our program is designed so you can start practicing and get results from day one. Most people notice real changes within 60 days.
Problem 2: Instructor dependency
Results depend on having a highly skilled teacher. But it takes years and thousands of students to become one.
Solution 2: The app listens to you.
The app reads your breathing and guides you directly. Instructors benefit from the app analysis too.
Problem 3: No stress detection
Intense breathing exercises can create subtle forms of tension and emotion without you realizing it.
Solution 3: See your stress level in real time.
The app shows your nervous system state in real time, helping you relax deeper.
Problem 4: One size fits all
One intensity for everyone doesn't work. For some it is too low, for others it is too high.
Solution 4: You choose your level.
Do what works best for you. Choose your pace and level. The exercise adapts.
The Practice
What you do, how it helps, and what changes.
Oxygen Efficiency: The Science
Oxygen efficiency training is backed by decades of research. These are the results.
7–8s
Faster per km after breath-hold training
+24%
EPO production after repeated breath holds
60%
More efficient CO₂ response when trained
VO₂max
Better running economy with nasal breathing
+9.5%
Hemoglobin after breath-hold diving
+30.5%
Longer breath-hold from training
Want to go deeper?
Meet Our Instructors
Certified instructors ready to guide your breathing practice.
Upcoming Events
Programs run throughout the year. Start free, then progress through the stages at your own pace.
Common Questions
Here are answers to common questions about the Reuvers® program.
Why does breathing less give you more oxygen?
What makes this different from other breathing apps?
Is there scientific evidence?
What results can I expect?
What makes this different from other breathing apps?
How does the app optimize my practice?
Is this suitable for beginners?
Are there any side effects?
How often should I do the exercise?
How do I know I'm making progress?
Are there any conditions I should be aware of before starting?
Contraindications: Who should NOT do the exercise?
Stay Connected
Breathing practice insights, program updates, and what we're learning from the research.