Breath holds can have both risks and rewards. They can change the biochemistry of our body, increase CO2 levels, and impact our blood pH levels. Breath holds can be voluntary or involuntary, with potential long-term effects on mental, emotional, and physical well-being. The benefits of breath holds include improving tolerance to CO2, enhancing lung capacity, and reducing stress levels. However, there are risks associated with breath holds, such as blackouts, hypoxia, and stress on the cardiovascular system. It is important to practice breath holds safely and under supervision.