Help me please!!!!

[dimitris33]

Hi everyone,

The story is that two months ago i have dediced to start dry training to increase my static apnea. I cannot train at pool or sea during winter period here (no pool no sea closed to my home..). So, I have started running 30-40mins at gym about 5-6klm 3 times per week and doing static tables at home. My progress was:

date / time
30/09 01:59
05/10 02:10
11/10 02:24
18/10 02:39
29/10 02:45
07/11 02:59
20/11 03:07
05/12 03:35 my best time ever

At that time, I have dediced to participate to a seminar for "breathing and relaxation". It was a full day seminar and it was very good. I've learned about the "Sun Salutation" and deep breathing among other things. After completion, the instructor gave us a week training programm claiming that our static would be increased for sure.

The programm was:

A) Six cycle "sun salutation"

B) deep breathing with diaphragm and the 30sec static, then deep breathing with thorax and then 30sec static, then deep breathing with upper chest and the 30sec static. After that relax and then do a 1min30sec static.

C) VILOMA excercice, start with full exhale, then inhale for 5sec with diaphragm, then retain 5sec, then continue inhale with torax for 5 sec, retain for 5sec, continue inhale for 5sec (fill up) then retain for 10sec, then exhale for 5sec with upper chest, then retain 5sec, then continue exhale for 5sec with thorax, retain for 5sec, continue exhale with diaphragm for 5 sec retain for 2sec and then again inhale on the same way for a total of three cycles.

D) deep breath and relaxation

C) then static apnea with 5mins breaks/relax.

I have follow up this programm for a week now and cannot hold my breath for more than 2mins!!!!

I'm very angry and disappointed, I feel anxiety in my statics and I cannot relax and concentrate like before seminar..What a hell is going on!!!!

Please help,

Appreciate,

Best wishes for all the dolphins out there,

dimi

 

[JennyWren]

It sounds like maybe you are just making things too complicated, not sure what all those detailed exercises are supposed to do....

I would just go back to simple CO2/O2 tables. Start over, keep it easy at first, don't push too hard, and don't do the tables too often. It's common for people to get burned out and actually stop their progress if they try too hard.

 

[dimitris33]

thanks pal. suppose i have entered into an opposite effect zone, psycholigical and physical in my great effort thinking over and over again to go upto 4mins..

come on 100 readers upto now and i have only one response.

I want to see your opinion guys. maybe i'm loosing something.

 

[miguel-van]

Hi dimitris

maybe i'm loosing something.

I think the only thing you're loosing is your relaxation...

Why would you want to do such complicated excercises before a static? You're putting way to much pressure on your body and specialy on your mind. If you want to go for a max attempt, just relax, breath normally and go for it when you feel ready...

Take care

 

[haughki]

Re: Trouble with statics and breathing exercises (was Re: Help me please!!!!)

Hi Dimi,

It sounds like your new exercises could be very helpful to your overall training. But, like the other posters suggest, you want to be very calm and relaxed before any breathhold. Exercising, warming up, and stretching your body is good for preparation and training. But, for the minutes before the actual breathhold, you really want to have a nice, long, _totally relaxed_ breath up: you should be absolutely still (many people lay down), totally relaxed, and breathing in a slow, relaxed way, one which doesn't use any unnecessary muscles for breathing.

Also, other people have mentioned breath hold tables. If you haven't tried these, they are useful. Many freedivers use them.

Google: breath hold tables
or
apnea tables

Good luck,

Hawkeye Parker

 

[stareed]

Chilax Bro!
When I do statics, I really try to calm down, do some practice warm-ups from co2/o2 tables and put on some relaxing music....then before you know it you will see 3:30 come and go.
Best wishes,
HB

 

[hteas]

Different divers have different styles, based on their own needs. I need several warm-up holds before any long one. I start with 1 min breathe, 1 minute hold, then 2 minute breathe and hold, then 3 and on up. My PB was 5:45, and came after two times of 5 minute holds.
Plenty of the really good divers use little or no warm-up before very long holds. It's really all personal.
Try lots of different techniques and stick with the one that works best. If you look at it as an experiment it can become fun to track.

 

[Wade]

Hi dimitris33,

I've pretty much in the same boat as you are experience wise, but I think that I've now overcome whatever blockage I have been experiencing.

My PB was at 3:46 and I decided to take a Yoga course on Pranayama. While this was very enjoyable, this seemed to have over complicated my breath ups and my daily training program.

My breath holds fell between 1:50 and 2:10 and no matter what I did, I couldn't get past it. I felt pressure in my chest, anxiety, I started to sweat and heat up and a few other ailments.

I couldn't even hold my breath to the point where my spasms began.

My solution to this was to refer back to my note book (which I keep to log may daily routine) and see when / what I was doing before my PB.

I simply dropped my new routine and went back to what I felt was right for me. After a few days (which I called my reset phase) of re-visiting my own breathing techinques, then doing a few warm up holds, I did an easy 3:50.

This proved a few things to me on a personal level.

1) By trying out different things on my own, and not simply doing what others tell me (as it may work for them but not me) and by keeping a log book, I can work out what's working for my body, what feels right for me and what gives me the best gains.

2) A majority of the issues that I have or experience are mental.

3) The less I stress about doing something wrong, fidgeting, heart rate, etc, the better I do.

4) If I approach the pool, breath hold or C02/02 tables after I've done something enjoyable (playing with my son, reading, shooting a game of pool.....whatever) I find I perform at my best. I also find that I look forward to it as well.

Anyway...hope that helps a bit. If not, at least you know you're not the only one that's experienced this situation.

All the best!!

Train Safe.

Wade

 

[dimitris33]

Wade, your post is a hope for me!

Unfo I do not have a note book but i'm trying to get back and remember my breath before the course and the usual staff before doing statics.

Hope to get back soon with my good times...

Meantime i'm thinking doing pranayama every morning before going to work for chest expansion..

courses are good for those who knows nothing abt freediving...

meantime anxiety is still here and cant go more than 2mins..

 

[REVAN]

You have already gotten a lot of good feedback, but I’ll add a few of my own comments as well. Relaxing involves more than just physical relaxation. Your brain must also be relaxed. The brain consumes a lot of O2 when it’s processing information, even when it is thinking about something simple, like an apnea technique. This can be a tricky problem because, how do you tell your brain to stop thinking about something without thinking about what it is doing? You’ll have to experiment to find out what works for you to trick your brain into idle mode, but the results should be noticeable when you’ve found something that’s working.

Ron

 

[Erik]

Don't eat for at least 2 hours- a little more can be helpful- say 3 or 4 hrs up to a max of about 24 hrs fasting- beyond that doesn't make gains for most. Relax for 5 minutes or more, meditate, chill. IE: learn to shut your mind down and focus on 1 thing- such as your eyes, your breathing, or your heart. Keep bringing your attention back to the point of focus and don't be stressed when your mind starts chattering- just go back to your point of focus.
Then:

1: A few big breaths, hold as long as possible. Note the time length. If it's 1 minute, then breathe naturally for 2 minutes. If it's 1:30, then breathe up for 3 minutes, etc.

2: A few big breaths, hold as long as possible. Note the time length (usually longer than the first hold). Suppose it was 2 minute hold. Then breathe naturallly for 4 minutes.

3: Same pattern.

4: Same pattern.

You always double the previous hold to come up with your breathe-up time for the next hold, up to a max of approx 5 minutes- any breathing beyond that doesn't generate longer holds for most people in my experience.

This schedule should get your times up dramatically, very quickly. Most divers I know do their longest hold on the 4th attempt. They will have the whole process mapped out before a competition so that it times properly with the start time.

Do it 4 or 5 days/week- this is hard on you and you need time to heal. I don't train statics any more- I just hunt, but any day you ask me, I can pull off a 5+ minute hold using this technique.

Enjoy the experience. Appreciate what is happening in your body. Love the fact that you can control your primary animal need. If you find yourself frustrated or too focused on "winning", then take a few days off.
Warmly,
Erik

 

[apneaboy]

Yeah diet is essential. Id say 6 hours for proteins for me. Try alkaline foods not very acidic ones. Also don't just hold your breath, feel the love and relax first. Forget everything you have done and start again.

No pressure, just enjoy mate.

Try taking your mind off holding your breath, visualistation of good times in your life, relax body parts. Get comfy and maybe a wet towel on your head to help DR and cool you down.

Enjoy, holding your breath is something your not doing, not something you are doing, hope you understand that.

Change where you do it to get rid of negative psychology from that place if its the same each time.
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[dimitris33]

Guys, thank you all for the responses. I got back my pb 03:35 and went beyond that,(03:51) last night.

I stopped doing statics for sometime and relaxed without "winning" or "personal best" thoughts, and there it comes!

Its all about relaxation I agree 100pct.

 

[Wade]

Excellent!! Good to hear!! Glad to help.....Cheers!