Getting better at freediving

[BreathlessSight]

I was wondering... Before you go down what is your breathing pattern? Is it deep inhales and ehales and then a final all out exhale and then a big inhale and down we go? Thats how I do it.

Im just trying to fine tune myself.

Now how to train to stay down longer and hold your breath longer? O2 tables and things? Or just practice holding your breath for as long as you can?

Does running help? Cuz I know if you are a runner or biathele or triathelete. Your Resting heart rate is lower therefore your heart rate is easier to stay low and thats good for o2 consumption.

ANy help would be good. Serious people plz.

Thanks

 

[immerlustig]

i might not qualify as serious but anyway:

slow deep breathing is good. you retain co2, which gives you early contractions but allows you to eventually hold your breath longer while reducing your risk to bo (search for bohr effect).

be consistent with your preparation and focus on muscle relaxation. aim for quality of your trainings rather than beating your pb every time. awareness will allow you to detect inefficiencies so paying attention to detail pays off big time. following someone elses pattern is nonsense, following the underlying concept, though, is good (see dive response or mammalian dive reflex).

i'm not a great fan of tables even though many swear by it. my reason is that following a set routine doesn't consider your physical or psychological condition of that day. for beginners it's probably ok as they have something to start with.

there's no need to push to the max on every hold, do some warm-ups and only one max. 3-4 times a week should be more than plenty. dry training works well, and you don't have to worry much about your safety. if you go to the pool you MUST have a trained (!) buddy. you bo in water you drown.

don't worry about cross training unless for general fitness and well-being. specificity is the key.

anyway, just my opinion

roland

 

[SEDATE]

Very good infos roland, i agree with you

 

[BreathlessSight]

Thanks a bunch for the info.

So its basically just getting out there and doing it. Just relax...

Thanks roland. Now thats a serious response. lol

So how exactly do you get better to be able to hold your breath longer? Just practice, going out there and doing it?

Thanks once again. Knowledge is power and man can give it to you in better english and understanding than books.

 

[DiverTodd]

As with any exercise, practice is usually best. When I started doing breath holds just a few months ago, I was lucky to clear 2 mins. Now, I'm up to holds of 3:45. Basically, I do static tables 3 times a week, a few max hold attempts a week, and 4 days of cardio a week. All of these do seem to have made obvious improvements! Also, as mentioned, make sure you stay relaxed, even to the point of focusing on keeping the breathing slow and easy while doing your breathe up; you don't want to tire the lungs before you even start your hold! The toughest thing for me, though, was giving up caffiene! Now I drink herbal teas. One last thing....always give yourself positive reinforcement...it helps a lot, too! When you're proud of yourself, even for a minor accomplishment (such as a 15 second increase to a hold), it helps you realize that you CAN keep going further, with time and patience! I thought I'd be stuck on a 3:30 hold, when, finally, I managed to make it through a 3:45. I couldn't stop grinning! Now, my next goal of 4 mins doesn't seem so far off. Maybe I'll even hit it this weekend, while I'm being timed by Kirk Krack, Mandy-Rae Cruickshank, or maybe even Martin Stepanek himself! Talk about a motivational factor!

Todd

 

[XyseR]

breath holding while walking, these can be hell or kinda fun. make sure you have someone with you. start any where, but set a goa to walk tol. maybe to the tree that's bent funny or that metal fence - it doesn't matter, but you must know where to stop. After you've done that....walk back and go 10 steps longer or to another tree. How much do you want to push your body? it's really up to you...but be safe! personally i push myself pretty hard, 'cause it lowers the intensity of normal breath holding contractions. if you can walk a normal "block's" leghth then you're on your way personally i do exhale walks/runs since it's over much quicker, haha. they also give really hard contractions. Do you type a lot? I do! so normally i just hold my breath while typing

 

[BreathlessSight]

Hey thanks everyone for the info. I do most of that stuff as it is but its always good to hear the same thing from other people cuz then you know your not doing it wrong. Appreciate all the info and will apply it immediately. Everyone take care!

Oh and if anyone has anthing else to add, the more the better!

 

[gman]

Well I am a beginner, having taken the sport up again after a very long lay off. I have been using Jozef's C02 tables with some success. I have increased my comfortable static from 2:30 to 3:00. I am doing C02 tables in the morning with a max effort following a table workout once a week. My long term goal is 4:30. From my beginner experience, doing just about any sort of breath hold workout will make you improve. Like the old Nike commercial "Just Do It". By the way, the few times I have tried exhale holds I can only last about 15 seconds. So that is where my focus will be later on. Though I am not entirely sold on the efficacy of them for a non-competitive freediver. If nothing else, they certainly increase your pain tolerance.

 

[BreathlessSight]

Awsome stuff. So the main thing to gettting better bottom time is CO2 tables and just doing freediving often? How do you mentally get your heart rate down? I guess Im just trying to find out what is one great way to get better and see imporvements. I think its all about heart rate and being relaxed.

 

[gman]

For me, just doing it makes me better. The more I practice the more comfortable I get and then the heartrate follows with everything else. I can certainly see where an experienced diver may not see as much use for the tables as a beginner like me. For now, though, I need structure. Practice, practice, and practice. Your body will adjust and as it does you will get more comfortable and it will snowball into good things.

Good luck.