How to start Freediving

[Dartfisher]

I hve a question about the static tables. If my PB is only 2 minutes, should I decrease the ventilate time on the CO2 table? I dont feel like my body is retaining any CO2 to build up a tolerance.
Nic

 

[Blackhawkwww]

Thank you for all the info.
I have learned a lot by going through the whole thread.
TQ.

 

[whiteminiman]

Great thread guys.

How about adding this video of a samba:

[ame=http://www.youtube.com/watch?v=W2x3X6XATfI]YouTube - ‪The Perfect Surface Protocol?‬‎[/ame]

I think it's quite a nice one (from an educational point of view)

 

[Rootbeer]

Thanks sooo much! I tried the Co2 and it worked and increased me big time! Woooow! I could never be able to hold my breath for 2 minutes and I did it after finishing the Co2 exercise table... My husband timed me and couldn't believe it so then he tried the exercise and it increased him too to almost 3 minutes... He could never pass even 2 minutes before... It was awesome...

 

[Brent5738]

I am confused with these tables. I bought a o2/co2 table for my iPhone, but I'm not sure if I should be breathing differently for each workout. It would make sense to me to hyperventilate for the co2 part and to deep breathe for the o2 part, but I'm a newbie and I need guidence. Please help!

Btw, I am not a freediver, but I became very interested in freediving when I stumbled accross this forum while trying to learn how to be able to hold my breath for the military underwater distance swim (50m).

Also, I am reading some of the veterans' posts regarding contractions and how they can get to 50 before breathing. I am only able to fight through 3 max! Will this improve with my table workouts, or is it something I just need to work on?

I should have mentioned that my PB breath hold is only 1:35 :/ .

Thanks in advance for your help!

- Brent

 

[trux]

Hyperventilation is not only dangerous, but also usually counterproductive. And at CO2 table it goes against the purpose of the table. While the purpose of the table is withstanding of higher and higher levels of CO2, with hyperventilating you remove CO2 from the body, hence reduce the training effect of the CO2 table. Breathe normally between the breath holds. If the table becomes too difficult because of it, better than hyperventilating, use a shorter table.

 

[tuna]

Hello Sir trux, base on the table on the first page how can I shorten Co2 table? With using a 1:35 PB...Do I have to adjust the O2 table also?

 

[trux]

At CO2 table you shorten the time of the breath-hold, that is constant during the table. If it is an O2 table, you adjust the starting BH, and keep the increments and recovery times.

Do I have to adjust the O2 table also?

Well, if you can't complete it, you shorten it. If you can complete it without big troubles, you try increasing it the next time.

 

[onix]

A question of a total newb here:

I just started 3 days ago, and my STA went from 40s to 1m 20s. So far so good. However, at about 1m 10s to 1m 20s, I always feel very high pressure on my face, and water starts flooding my nose. The pressure feel so high, that I always have to surface after then. What's going on? and how I can pass this state? It didn't sound like diaphragm contraction to me (well I never experience it, so...)

Thanks, and sorry if this question was asnwered. My searching didn't turn into any useful result.

 

[tuna]

Thanks again Sir trux

 

[trux]

However, at about 1m 10s to 1m 20s, I always feel very high pressure on my face, and water starts flooding my nose. The pressure feel so high, that I always have to surface after then. What's going on?

That's a positive sign, and you should not be afraid of. It is a sign of the diving response kicking in. Specifically the vasoconstriction rushes the blood from extremities to the body core, so you may indeed feel high blood pressure on your face, or the entire head. It assures the brain remains well oxygeneted despite the progressing apnea. Once you realize it is a good sign, and not a warning of a progressing hypoxia, you will be able to withstand it better.

Diaphragmatic contractions are something else (they are like a respiratory movents), but also do help increasing the blood pressure (and intrathoracic pressure), hence squeezing little bit more O2 for the brain. They are also rather positive, so don't let you scare by them.

Just please make sure, than when you do these breatholds in water, you definitely must not be alone, and need someone who knows how to survey you properly, and knows what to do in case of a blackout.

 

[kevtron]

Another question regarding the tables. Specifically with the O2 table. My current PB for a breath hold is 2 min (just starting), so lets say I do the max of 1:45, that's only 7 holds (15,30,45,1,1:15,1:30,1:45), is the '8' number quite important? Should I just do another at 1:45? Add another somewhere in the middle (ie. 1:10)? Or would those 7 be good till I can add a 2:00 at the end?

Thanks

 

[trux]

One round less or more is not a big deal, but beginning a table with 15s breathold is pointless. Start with the time you are comfortable with (say 1 minute or 45s) and each round add 10s. So when starting with 1 minute, the 8th would be 2'10" which is probably more than you aim for, but that's not important - even if you just manage doing the same time, or add just 5s, in the last 3-4 rounds, it's not too bad

 

[Dartfisher]

In the beginning of this thread, I read that the last breath hold in an O2 table should be about 80% of your personal best. How often should one try for another personal best to keep the challenge?
Nic

 

[moose33]

I have read through the thread and it seems people are training with the tables but doing them in the water. Surely it doesn't matter? Obviously you can do these on land if you don't have a "buddy" for the water right?

 

[Dartfisher]

You dont have to do them in the water, especially if you dont have a buddy. The exercises are meant to build low O2 and high CO2 tolerances. That does'nt require water. I do it when I can't get in the water.
Nic

 

[Kars]

yep Moose, you got it.

About the frequency of maximum attempts.*
It depends on factors including, but not limited to:

- What you like about freediving, ambition.
- How much energy and endurance you have
- Which learning phase you're in.

My advice is in general to start out very conservative, for instance limit yourself to the first contraction. The focus should be on technique, relaxation, enjoyment, fun and comfort. With frequent sessions (2+ times a week pool session) you'll still enjoy many personal best's - many can do 2+ static without a contraction. Oh and I always ask for just small pb's, so we'll have MANY victories parties and treats!

Be careful the pace of performance improvement should be not too fast. In Freediving it's easy to over train, secondly if you go really fast you may miss some important intermediate lessons and experiences.

With the tables people need to ask themselves what the table's goal is.
To succeed in anything it's important to use one's third eye, aka one's brain, ask yourself and others how and why often
Personally I use(ed) an adapted O2 table, where I dive according to my feelings not a specific time. This way I avoid overtraining as the apnea times will vary with the variables of my body. My O2 schedule is: 50% - 50% - 70% - 90% - 90% effort level with 2' of rest in between. My buddy records the times and tells me after the session. With the CO2 schedule I stick to the original table.
When I'm back in shape, I'll build down the number O2 dives, down to 1, without apnea preparation. But that's advanced stuff - for people who've done 5+. You see I think each phase has it's own best training methods.

Love, Courage and Water,

Kars

btw I prefer in water statics because they are much more comfortable to me.

* Consider that when peoples intention is to do a maximum attempt they'll usually be a bit more tense and have their mind racing faster trying to estimate things like "am I doing good? Can I make it?". This all cost a lot of O2.

 

[moose33]

Thanks for all the great info friends....much appreciated.

One more question please. When doing the tables, what "type" of breathing do you do prior to a breath-hold? i.e natural breathing or deep breaths etc

Thanks

 

[Elduderinio]

The important thing is: no hyperventilation. Or in other words, no heavier breathing that you actually need. That's for reasons that have been explained on this forum very in depth.

But before I go on here, I'm also curious to hear some opinions: What do you guys use and recommend: Spontaneous tidal breathing or a well controlled, nice and relaxed 4in8out diaphragmatic breathing pattern?

Oli

 

[kevtron]

Why have I seen hyperventilation mentioned a few times over on the spearo boards, but here it's always a very big no-no? I learned that it's bad as well, but basically am wondering why some people still do it.