One of the most commonly asked questions is, "How do I hold my breath longer?" In this guide, I will explain the basics and provide some tips on how to perform a proper breath-up before your dive.
Prioritizing Safety: Safety is paramount when spearfishing or freediving, and there are no exceptions to this rule. It is crucial to learn how to perform a rescue with a qualified instructor. When diving with someone new, don't hesitate to ask if they have any rescue training. While spearfishing involves risks, they can be mitigated with proper risk assessments and safety procedures. Always follow the "one up, one down" rule when diving in reduced visibility, as diving closely together with loaded guns is not advisable. Both you and your dive buddy should always have a float. A float line attached to the gun or weight belt with a quick-release system allows your buddy to locate you in reduced visibility. For freediving on a line, follow the buddying procedures taught during your course. In open water, again follow the "one up, one down" rule or watch from the surface, ensuring that both divers are never submerged simultaneously. Apply your own dynamic risk assessment to the conditions and adjust your plans accordingly.
Please note that the information provided below is for entertainment purposes only and should not be considered official training. For proper guidance, it is recommended to seek hands-on instruction from a qualified instructor.
Golden Rules:
Never dive alone.
No hyperventilation (This will be explained in more detail below).
Always remove the snorkel from your mouth.
Some basic physiology
The chart to the left shows the gases we breath in from the atmosphere. Oxygen is like the fuel your body needs to produce energy. It helps you stay alive and active by allowing your cells to burn the food you eat and turn it into energy. Without oxygen you would die!
When you breathe in, your lungs take in oxygen from the air. This oxygen is then transported by your blood to all the cells in your body. Inside the cells, oxygen combines with the food you eat through a process called cellular respiration. This reaction releases energy, which your body uses to function and stay alive. As a result of this process, carbon dioxide (CO2) is produced as a waste product. The blood carries the CO2 back to the lungs, where you breathe it out, removing it from your body. So, oxygen is crucial for energy production, while carbon dioxide is a byproduct that needs to be eliminated to maintain a healthy balance.
Breathing in and out faster cannot "get more oxygen" into the body.
Normal human oxygen saturation, often measured using a pulse oximeter, is typically between 95% and 100%. This means that the blood is carrying a healthy level of oxygen, and the body's cells are adequately supplied with oxygen to support their functions
Hyperventilation
Hyperventilation is a condition characterized by rapid and deep breathing, leading to an excessive intake of air. This causes the levels of carbon dioxide in the blood to decrease.
It may result in symptoms like shortness of breath, dizziness, light-headedness, tingling or numbness in the extremities, chest tightness, and confusion.
The golden rule for Spearfishing and freediving is to never hyperventilate!
Ok so what have we learnt, we breath in oxygen and breath out Co2 as a waste product and to not hyperventilate as we will lower the body's levels of carbon dioxide before we perform a dive but why?
What causes the urge to breath ?
When we hold our breath, the level of carbon dioxide (CO2) in our body starts to rise. This increase in CO2 is detected by chemoreceptors (specialized cells) in our brain, specifically in the brainstem, that are responsible for monitoring the levels of gases in our blood.
Unlike oxygen, which is primarily regulated by the level of oxygen in our blood, our body's primary drive to breathe is triggered by the level of CO2. As CO2 levels increase, these chemoreceptors signal the brain that it's time to breathe, and we experience the urge to inhale and take in fresh oxygen.
This response is a protective mechanism to ensure that our body gets enough oxygen and maintains the right balance of gases. When we inhale fresh oxygen, it helps remove the excess CO2 and ensures that our organs and tissues receive the oxygen they need to function properly. That's why we can't hold our breath indefinitely; eventually, the urge to breathe becomes overwhelming, and we involuntarily take a breath to restore the balance of gases in our body. If we lower the levels of Carbon dioxide in the body before a dive we are going to extend the time we can hold our breath and potentially experience a blackout because we have pushed are body to the point where we don't have enough oxygen to remain conscious.
A freediving blackout, also known as shallow water blackout, is a loss of consciousness that can occur while freediving or breath-holding underwater. It happens when a person holds their breath for an extended period and depletes their body's oxygen supply. Even though they may feel fine and not experience any distress, the lack of oxygen can lead to a sudden loss of consciousness and potentially dangerous consequences underwater.
How do i hold my breath for longer safely ?
Breath Up Techniques:
The most critical factor affecting your ability to swim to depth and hold your breath for an extended period is your ability to relax. Although relaxation is often mentioned during freedive learning, it is not always thoroughly explained. Let's break it down into two parts: mental relaxation and physical relaxation, which can both be achieved through specific breathing and mental exercises.
Belly Breathing:
Belly breathing, also known as diaphragmatic breathing, is a technique often practiced in yoga and relaxation exercises. It focuses on using the diaphragm, a dome-shaped muscle below the lungs, to draw air deep into the lungs. During belly breathing, you intentionally expand your abdomen while inhaling, allowing the diaphragm to contract and move downward, creating space in the lungs for more air. This engages the lower part of the lungs, where significant oxygen exchange occurs. To practice belly breathing, ensure your exhalation lasts twice as long as your inhalation to prevent hyperventilation. For example, breathe in for 3 seconds and exhale for 6 seconds. Using your tongue to create resistance during exhalation can help make breathing out effortless.
You can watch this video demonstrating belly breathing, a common yoga practice: (Link to the video)
Tidal Breathing:
Tidal breathing is the natural, unconscious process of breathing at rest. It involves inhaling and exhaling air rhythmically to supply the body with oxygen and remove carbon dioxide. This basic breathing pattern keeps us alive and functioning normally throughout the day.
Incorporating the Techniques:
Now, let's put these techniques together into a structured breath-up routine:
Stage One:
Lying flat, breathe through your snorkel, taking a deep full lung inhalation, and exhale with moderate force to clear any water from the snorkel and release old air from your lungs. You can even sigh during the exhalation to induce a relaxed state.
Stage Two:
Transition into either belly breathing or tidal breathing. Avoid chest breathing during this stage. Spend approximately 2 to 3 minutes in this phase to allow your body to rest, reoxygenate, and eliminate excess CO2. If your legs tend to sink, use small flutter kicks or hold onto your buoy gently with one hand. During the 3 minutes, perform a body scan, starting from the head, and instruct each body part to relax. This can help reduce any underlying anxiety or stress on a subconscious level.
Stage Three:
Lower your heart rate and relax your body and mind as you prepare for the final deep breath. Take one full inhalation at around 65 percent of your maximum lung capacity. Exhale gently without force, allowing the air to leave naturally. Now, fill your belly very slowly, taking around 5 to 7 seconds to complete chamber one. Next, expand your chest for chamber two, allowing the ribs to expand sideways and the chest to rise. Avoid overfilling your chest with air, as it may cause tension in your neck, shoulders, and back. Fill to a comfortable point without straining or forcing the breath.
Stage Four:
With comfortably full lungs, remove your snorkel slowly, taking your time. Avoid rushing. Scan your body for tension, including checking your buttocks, and mentally prompt each body part to relax. Perform your duck dive with minimal effort and check for tension again while descending.
Important Reminders:
Always dive with a buddy who knows your dive times and can monitor you for safety. Do not exceed your comfort zone or stay underwater for extended periods.Safety should be the top priority during any diving activity. Avoid using CO2 tolerance tables, as relaxation is more beneficial for spearfishermen.
Remember, never dive alone! If you want coaching and guidance on your freediving, feel free to reach out, and we can discuss a personalized plan for you.
Don't dive alone!