Holding your breath is an essential skill for freedivers, spearfishers, surfers, and anyone exploring the limits of their breath control. Whether you're training to reach new depths or simply looking to improve your lung capacity, mastering the art of holding your breath can bring immense satisfaction. Here, we provide actionable tips and insights to help you hold your breath longer safely and effectively.
1. The breathing before the hold is key
Preparation is everything. Your breath-up, or the time before you hold your breath, sets the foundation for how long you can last.
- Find a Comfortable Position: Lie down or sit comfortably in a supportive environment.
- Spend a couple of minutes inhaling and exhaling at a slow, steady pace. This practice not only calms your mind but also helps lower your heart rate, reducing oxygen consumption and allowing you to hold your breath longer. If you need more time to relax, take it.
2. Master the deep breath technique
When you're ready to start, take a deep, controlled breath:
- Chest first, then belly: Fill your lungs from the top down. Begin by expanding your chest, then finish by inflating your diaphragm and belly. This method ensures maximum lung capacity.
- Avoid pushing too hard: Take a deep breath that feels full but comfortable. If you try too hard, it can use up more energy and make your body tense, which isn't helpful.
3. Stay relaxed
Relaxation is your greatest ally not just during preparation but also during the breath-hold.
- Clear Your Mind: Focus on something neutral or visualize a calming scene. Avoid obsessing over the time or your progress.
- Avoid Fidgeting: Even small, unconscious movements can reduce the duration of your breath-hold.
- Release Physical Tension: Make a conscious effort to loosen your shoulders, neck, and other muscles.
5. Practice with Tables
Structured training with breathing tables can significantly improve your breath-holding ability, but balancing intensity and recovery is key for sustainable progress. Here’s how these tables help and how to combine them:
- CO2 Tables: These focus on helping your body better carbon dioxide.
- O2 Tables: These are designed to helping your body to adapt to low oxygen levels.
- Square Breathing Tables: Unlike CO2 and O2 tables, square breathing focuses on steady, rhythmic breathing cycles (inhale, hold, exhale, hold for equal durations). These exercises are less intense and can promote relaxation, improve focus, and reduce stress. They’re perfect for avoiding burnout when combined with the more demanding CO2 and O2 training.
You can access guided training for all three types of tables through the Freedive & Apnea Training app, ensuring you build a balanced and effective training plan.
6. Avoid common mistakes
- Don't Hyperventilate: Though it may seem helpful, over-breathing reduces CO2 levels dangerously, which can delay your natural urge to breathe and increase blackout risks.
- Don't Skip Safety Precautions: Always practice dry breath-holds in a safe environment, and never train alone in water.
7. Get certified
While breath-holding training at home is an excellent way to improve your skills, getting certified by a professional freediving organization is highly recommended. Certification courses provide invaluable knowledge about safety, advanced techniques, and the physics of breath-hold diving.
With professional guidance, you'll learn how to recognize your limits, manage risks like shallow water blackouts, and use proper techniques to extend your breath-hold safely. Plus, practicing in a controlled environment under expert supervision builds confidence and helps you achieve greater results.
Ready to hold your breath longer?
Breath-holding is as much about mental strength as it is about physical preparation. With consistent practice and the right techniques, you can gradually extend your breath-hold time while staying safe. Download the Freedive & Apnea Training app to access personalized training plans, a wide range of breathing exercises, and tools to track your progress. Whether you're a curious beginner or a seasoned freediver, our app will help you achieve your breath-holding goals.