Free Diving

Freediving is a rapidly developing sport around the world. It’s no wonder why really, with fitness and relaxation being key ingredients in an era where health and well being is sought by many.

In conjunction with Deeper Blue, Diving Leisure offers everyone the chance to get involved. Let’s hold our breath!

Breath Hold Practice by Deeper Blue

By learning to do simple breath holds (or ‘statics’), your body and mind will get used to some of the physiological and psychological factors involved in holding your breath.

• Lie on your bed/ floor/ sofa. Make sure you are comfortable and the room is quiet.
• Under absolutely no circumstances should you practice breath holding in water without safety instruction from a qualified freediver and the presence of a buddy experienced in safety, rescue and first aid.
• Have a stop-watch to hand or a watch/ clock with a second hand.
• Keep your eyes closed except for when you look at the time.
• Place one hand on your abdomen (stomach, just above the navel) and one hand on your upper chest, just below your collarbones.
• Breathe gently through your nose, ensuring that the only hand to move up and down with your breath is the one on your stomach.
• Breathe in for a slow count of four (each breath should be slightly longer than a second) and out for a slow count of four.
• Do this for about a minute, getting used to the sensation of your belly rising and falling.
• Now slow and deepen the breath. Start each breath (all through your nose) from your abdomen and then move it up to expand the rib cage.
• Breath in for a count of six and slow the exhale so you are breathing out for a count of twelve (if this is too long then shorten the counts to 3 for an inhale and 6 for an exhale. Do not strain the inhale or exhale.
• Breathe in this way for three minutes whilst checking your body with your mind from toes to head to make sure you are as relaxed as possible.
• Breathe gently in to fill your lungs, but not to bursting, and hold the breath for 30 seconds to a minute.
• Whilst you are holding your breath, try and relax as much as possible and notice any sensations that occur.
• At the end of the hold, breath out, take three quick and deep recovery breaths through your mouth if you need them and continue to breathe gently through your nose for three minutes. In to a count of 6 and out to a count of 12.
• Breathe in gently and hold your breath for 15 seconds longer than your first hold. Observe the changing sensations in your body.
• Breathe out, recover and repeat the three minute breathe up as before.
• Breathe in gently and hold your breathe for the third time, again 15 seconds longer than the last hold. Observe the changing sensations in your body.
• At the end of the third hold, recover and breathe normally for a minute to finish the practice before you get up.

If the holds you did were difficult then cut back on the duration. If the were easy for you to do, then the next practice you do, increase the length of the three holds by 15 seconds. You can keep increasing each practice until it gets too hard. At this point stay at a duration that your body is comfortable with before another increase.

You should be pleasantly surprised by the increase in your times. The most important thing is to stay relaxed, listen to your body, and do not strain or force your breathe hold.

Keeping your mind calm whilst you hold can be a daunting prospect. You must find the best way for you to do this. Some tips other people have used include:

• Counting slowly (down and up)
• Slowly saying the alphabet to yourself.
• Visualising all the details of a place you find comfortable.
• Visualising a walk through your house or a place you know well, noticing each part as you pass through.
• Imagining white light flooding through your body from your head down to your toes.
• Imagining roots growing from the soles of your feet into the ground.

Come along and join us in developing Freediving at Diving Leisure!