How Breath work Training Helps Beginner Free Divers.


Do you find yourself captivated by the breathtaking world beneath the waves? Have you ever wondered what it’s like to glide through the underwater realm, surrounded by vibrant marine life, and experience a sense of tranquility that only the ocean can provide? If the answer is yes, then welcome to the world of freediving! 

In this guide, we’ll take you through the basics of freediving, providing you with a window into the captivating art of exploring the deep on a single breath.

The Freedom of Freediving

Freediving, as the name suggests, is a form of diving that focuses on exploring underwater depths while relying solely on your breath-holding abilities. Unlike scuba diving, which involves cumbersome equipment and tanks, freediving lets you embrace the water’s embrace with minimal gear. It’s a way to connect with the ocean in its most natural form, tapping into a profound sense of freedom and self-discovery.

The Three Pillars of Freediving

Before you take your first plunge into the deep blue, it’s crucial to understand the three fundamental pillars of freediving:

  1. Breath Control: Your breath is your lifeline in freediving. Learning how to breathe efficiently and hold your breath comfortably is key. Practicing diaphragmatic breathing techniques can help increase your lung capacity and prepare you for longer dives.
  2. Equalization: As you descend underwater, the pressure increases, which can cause discomfort in your ears and sinuses. Equalization is the technique used to balance the pressure inside your body with the surrounding water pressure. The Valsalva maneuver, where you blow air against your closed nostrils, is a common method to equalize your ears when scuba diving, and if you’re freediving it can take you down to more or less 5 to 7 meters. When freediving, it is important to learn how to Frenzel, that will take you deeper than 5 meters. Here is an online course to learn how to frenzel.
  3. Relaxation: Staying relaxed is essential for successful freediving. Tension consumes oxygen and energy, limiting your dive time. Learning to control your heart rate, maintain a calm mindset, and manage anxiety underwater can significantly enhance your freediving experience.

Getting Started: Basic Techniques

These fundamental techniques and exercises represent the foundational skills typically covered during the first day of a freediving course. Through focused breathing exercises, we can gain a heightened awareness of our capacity to soothe our nervous system and achieve a state of relaxation. Moreover, by engaging in static breath holds while maintaining a tranquil demeanor, we often discover that we possess far greater breath-holding capabilities than we initially believed.

Dynamic apnea, which involves swimming a predetermined distance underwater, serves as a powerful confidence-builder. Successfully accomplishing this task on the surface instills the assurance that we can replicate this achievement both beneath the water’s surface and during our ascent.

1. Breathing Exercises

Before you even dip your toes into the water, spend some time practicing breathing exercises. Sit or lie down comfortably and focus on inhaling deeply through your nose, letting your diaphragm expand. Exhale slowly and completely, letting go of any tension. Practice this regularly to improve your lung capacity and relaxation.

2. Static Apnea

Static apnea is a foundational technique in freediving. It involves lying face down in a pool while holding your breath for an extended period. Start with short durations and gradually increase your breath-hold time as you become more comfortable. Remember, safety always comes first; never push yourself beyond your limits.

3. Dynamic Apnea

Dynamic apnea involves swimming horizontally underwater while holding your breath. It’s important to focus on your body position and propulsion techniques to minimize energy expenditure. Start in a pool and swim short distances while gradually increasing your distance as you build confidence.

Safety First: Freediving Guidelines

Freediving, like any water-related activity, requires a strong emphasis on safety. Here are some essential guidelines to follow:

Never Dive Alone

Freediving is a thrilling and challenging activity that can lead to incredible underwater experiences. However, it also carries inherent risks. That’s why the rule of “Never Dive Alone” is a cornerstone of responsible freediving. It’s not just a suggestion; it’s a critical safety practice.

Imagine you’re on your first freediving excursion to a beautiful coastal location. You and your buddy are eager to explore the underwater world, and as you descend, the water conditions seem ideal. However, as you reach deeper depths, you encounter an unexpected and powerful underwater current. This situation can be perilous if you’re alone. Your buddy, who is trained in safety procedures, spots the current’s effects and tells you to swim closer to the shore and away from the current. Together, you safely navigate the challenging underwater conditions and return to the surface unharmed.

Now, consider the ever-changing weather conditions that can affect a freediving outing. You and your buddy have planned a day of diving in clear waters, but suddenly, the weather takes a turn for the worse. Strong winds and choppy waves create a more hazardous environment. Your buddy, equipped with weather-awareness, suggests postponing the dive or choosing a more sheltered location. This decision not only ensures your safety but also prevents potential discomfort and danger caused by adverse weather conditions.

Blackouts are a real and serious risk in freediving, especially as you push your limits. During a dive, there may be a moment when you experience a loss of consciousness due to hypoxia, which is a lack of oxygen. A blackout in dry land is not harmful for your health, especially ifi you’re sitting or laying down. But, if you’re diving alone, and there’s no one to intervene immediately, it is a death sentence. However, with a buddy, they can monitor your dive, recognize signs of distress, and take action in case of a blackout. They can provide rescue breaths, initiate a controlled ascent, and ensure your safety while awaiting professional help if needed.

In essence, having a buddy while freediving is about shared responsibility and safety. Your buddy is there to watch over you in various circumstances, from unexpected currents and adverse weather to the critical risk of blackouts. They serve as your lifeline, helping you navigate these challenges and ensuring that your freediving adventures remain enjoyable and secure. Remember, in the world of freediving, “Never Dive Alone” is a rule that can make all the difference between a successful dive and a potential emergency.

Equalization Mastery

Before embarking on deeper dives, it’s imperative to hone your equalization techniques. Failing to do so can result in discomfort, injury, and the potentially severe consequences of barotrauma

Why Do I Need to Equalize?

Equalization is a critical skill in the world of diving, particularly as you venture into greater depths. Let’s delve into why mastering this technique is not just recommended but absolutely essential for your safety and enjoyment:

  1. Preventing Discomfort: As you descend underwater, the pressure increases, and your body needs to adapt. Equalization is the process of balancing the pressure inside your ears, sinuses, and other air-filled spaces with the external pressure. Failing to equalize properly can lead to painful sensations in your ears or sinus cavities, known as “ear squeeze” or “sinus squeeze.” These discomforts can not only ruin your dive but also become more severe if left unaddressed.
  2. Avoiding Injury: Beyond discomfort, improper equalization can lead to injuries, primarily barotrauma. Barotrauma occurs when the pressure differential between the inside and outside of your body becomes too great, causing physical damage. This can affect your ears, sinuses, and even your lungs. By mastering equalization techniques, you reduce the risk of barotrauma significantly.
  3. Ensuring a Safe Descent: As you descend to greater depths, the pressure differential becomes more pronounced. If you haven’t mastered equalization, you may find it increasingly challenging to equalize effectively, making the descent unsafe and potentially painful.

To underscore the importance of equalization, consider this scenario: you’re on a dive to explore a stunning coral reef located at a depth of 12 meters. Without proper equalization, you start to feel intense pressure in your ears as you descend. The discomfort becomes unbearable, forcing you to abort your dive prematurely. This not only robs you of the opportunity to explore the reef’s beauty but also poses potential risks to your ear health.

In contrast, if you’ve mastered equalization techniques, you descend comfortably, painlessly, and safely. You’re free to fully immerse yourself in the wonders of the underwater world, confident that you’ve taken the necessary precautions to protect your well-being.

The Different Equalisation Techniques

Frenzel and Valsalva are two distinct techniques used in diving and freediving for equalizing the pressure in the ears and sinuses, but they differ significantly in their execution and effectiveness. Here’s a breakdown of the differences between the two:

Frenzel Maneuver:

  • Technique: The Frenzel maneuver involves closing off the glottis (the part of the throat that controls airflow) while the mouth is closed, and then using the tongue and throat muscles to increase the pressure in the mouth. This increased pressure pushes air into the eustachian tubes, which connect the throat to the middle ear, equalizing the pressure.
  • Muscle Involvement: The Frenzel maneuver relies on specific muscle control, primarily the tongue and throat muscles, to facilitate equalization. It is considered a more controlled and precise technique.
  • Effectiveness: The Frenzel maneuver is generally considered more effective for equalizing ear pressure, especially at greater depths. It allows for fine-tuned pressure adjustments, making it suitable for freediving and scuba diving.
  • When to use it: Freedivers and scuba divers often prefer the Frenzel maneuver because it works well even when there is only a small volume of air left in the mouth, which can be the case at significant depths.

Valsalva Maneuver:

  • Technique: The Valsalva maneuver involves closing the mouth and pinching the nose shut while attempting to blow air out through the closed airway. This increases pressure in the middle ear and equalizes it with the surrounding water pressure.
  • Muscle Involvement: The Valsalva maneuver primarily engages the chest and lung muscles. It relies on creating a forceful pressure difference between the middle ear and the throat by increasing abdominal pressure.
  • Effectiveness: While the Valsalva maneuver can work for equalization, it is generally less effective and less precise than the Frenzel maneuver, especially at greater depths. It can be less reliable due to variations in lung capacity and residual air volume in the mouth.
  • Use Cases: The Valsalva maneuver is more commonly used in daily life for activities like popping your ears during a flight or when in need of a quick equalization. It may be adequate for shallow scuba dives but is less suitable for freediving or deep diving.

Know the Difference

The Frenzel maneuver is the preferred technique for serious divers, as it offers better control and effectiveness, especially at deeper depths. The Valsalva maneuver is more commonly used for everyday equalization needs and may be less reliable for more demanding diving situations. Divers typically choose the technique that best suits their specific diving depth and requirements.

Go Slow and Steady

Beginner’s Tip: Start your freediving adventure in shallow waters to acclimatize gradually to the underwater environment, minimizing potential risks.

Understanding Pressure Adaptation:

When you first dip your toes into the world of freediving, it’s crucial to take things one step at a time, quite literally. Starting in shallow waters serves several key purposes:

  • Pressure Adaptation: As you descend beneath the water’s surface, the pressure on your body increases. Your lungs need time to adjust to these changes. By beginning in shallow waters, you allow your body to acclimatize progressively to the increasing pressure. This reduces the risk of experiencing discomfort or injury associated with rapid pressure shifts.
  • Equalization Practice: Equalization is a vital skill in freediving, as it helps balance the pressure inside your ears and sinuses with the external pressure. Starting in shallow waters provides an ideal environment for practicing and mastering equalization techniques before you venture into deeper and more challenging dives.
  • Safety Awareness: Shallow waters offer a more controlled and familiar setting for beginners. You can become accustomed to using your equipment, understanding underwater currents, and gaining confidence in your abilities while staying within a safer depth range.

A Lesson from Nick Mevoli:

Nick Mevoli’s tragic death during a freediving attempt serves as a poignant reminder of the importance of gradual progression in this sport. In 2013, Nick, an accomplished freediver, attempted a record-breaking dive to 72 meters (236 feet) without intermediate experience at such depths. Despite his remarkable talent, he tragically succumbed to the pressures of the deep.

Nick Mevoli’s story underscores the significance of respecting depth and pressure limits, even if you possess exceptional freediving skills. Rushing into deeper dives without adequate acclimatization can have dire consequences. Starting shallow and progressively advancing in your freediving journey not only enhances your skills but also prioritizes your safety, making each dive a rewarding and secure experience.

Understanding Your Boundaries

 In the world of freediving, knowing your limits is not just advice; it’s a cardinal rule that can make the difference between a safe, enjoyable dive and a potentially life-threatening situation. Here’s why it’s essential to heed this crucial principle:

  • Listening to Your Body: Freediving is an intimate communion with the underwater realm, where every descent and ascent is a journey into the unknown. Your body is your most reliable guide on this journey. Pay attention to its signals and cues. Discomfort, unease, or any unusual sensations should be taken seriously. If something doesn’t feel right, it’s essential to acknowledge it and respond accordingly.
  • The Peril of Overexertion: One of the gravest risks in freediving is overexertion, often driven by a desire to push beyond one’s limits. Overexertion can lead to a shallow water blackout, a harrowing state of unconsciousness resulting from a lack of oxygen. When you overexert yourself, your body may deplete its oxygen reserves faster than you anticipate, making you vulnerable to this perilous condition.

Understanding your boundaries and respecting your body’s signals are fundamental principles in freediving safety. It’s essential to strike a balance between pushing your limits to grow as a freediver and knowing when to draw the line to ensure your safety. Remember, a dive is meant to be an adventure, an exploration, and a celebration of the underwater world. By heeding the rule of “Know Your Limits,” you can make every dive a memorable and secure experience.

Progressing in Freediving

As you become more confident and skilled in the art of freediving, you can explore more advanced techniques and concepts:

  • Freefalling: This involves descending vertically in the water column, achieving a sensation of weightlessness. Mastering freefalling requires excellent buoyancy control and relaxation.
  • Constant Weight Dives: In constant weight freedives, you use a weight belt to descend and ascend. This allows you to explore greater depths, but it also requires a higher level of skill and training.
  • Breath-Hold Techniques: Advanced techniques like packing (increasing lung volume by inhaling more air) and mouthfill (using your mouth to equalize pressure in your ears) can help you extend your dive times when you are more advanced. When you begin there are a lot of fun exercises to do to help you improve.

The Mind-Body Connection

Beyond the physical aspects, freediving is also a journey of self-discovery and mental strength. Learning to manage fear, anxiety, and relaxation underwater can have positive impacts on your everyday life. The ocean becomes a canvas for exploring your own limits and pushing past them.

Embrace the Adventure

Freediving is a unique and exhilarating way to immerse yourself in the wonders of the ocean. From the serene shallows to the mysterious depths, it offers an unparalleled connection with marine life and the underwater world. Remember, every journey begins with a single breath. So, gather your courage, dive into the realm of freediving, and let the ocean unveil its secrets one breath at a time.

To Wrap It Up

Freediving is a blend of physical prowess, mental fortitude, and a deep connection with the ocean. As you embark on this journey, remember to start slow, prioritize safety, and enjoy the process of mastering breath control, equalization, and relaxation techniques. Doing a Freediving course can really help you gain the courage and basic skills to get you deep fast and safely!

Equalization mastery is a fundamental skill for any serious diver. It ensures your dives are pain-free, minimizes the risk of injury, and allows you to explore the depths safely and confidently. Before you embark on those deeper dives, invest the time and effort to become proficient in equalization techniques – your underwater adventures will be all the more rewarding for it.

 Whether you’re drawn to the sense of freedom or the thrill of exploration, freediving has something extraordinary to offer. So take that first step, submerge yourself in the world beneath the waves, and let your inner adventurer flourish. Happy diving!

Read some testimonials about Breathless Freedivers that delved into life changing adventures:

Luciana is a yoga and SUP yoga teacher, breathwork instructor, reiki master, freediving instructor and sports and ocean lover. Freediving is her greatest passion and can’t stay a day away from the salty water. Her practice has helped her transcend autoimmune diseases and conquer her fears. She uses the power to breath and movement to help others transcend their own limits, expand their boundaries and heal past and present wounds.

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