The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
One thing that many people notice after doing the carbon dioxide tolerance test even just once and then doing this box breathing exercise once or twice a week is that after two or three weeks, the box breathing itself becomes very easy. And in that case, I recommend taking the carbon dioxide tolerance test over again.
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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And almost always what you'll find is that you have been able to extend your carbon dioxide discard rate, and therefore, you now fall into a different category, not just the lower medium but the long carbon dioxide discard rate category, and you are able to extend the duration of those inhale, hold, exhale, holds during the box breathing.
But you got to get the duration of the size of the box right, and that's why you do the carbon dioxide tolerance test.