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How to train frc static?
- Thread startersai
- Start date
Thread Status: Hello
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Welcome Sai - if you could do a course it would be best so that you can get first hand tuition. If you are a complete beginner I wouldn't start with FRC statics, just do normal, relaxed statics with about 70%-80% full lungs and make sure you always have a trained buddy when doing any breatholds.
Enjoy!
Enjoy!
If you are a beginner, I fully agree with Simos' advice!
Just as for regular static, breath easy, shallow, slow and natural.
As for the last breath, exhale slowly deeper, inhale from the belly up. - Now for FRC - inhale to about 80 percent full, then gradually exhale a bit slowly and passively. Some people like to exhale after turning over under water.
The amount of air in FRC differs from person to person, it's definition "Functional Residual Capacity", but that does not provide us with a numerical amount, nor a ratio.
For me it's equal to a passive exhale at the surface. For others it's just above that amount.
I think for training it's important to be consistent where you can, so you can compare and notice improvements.
Off cause one needs to careful doing breath-hold in water, and extra careful with FRC, since the border between being ok and BO appears to be narrower. FRC sensations are different then full inhale dives. So have a knowledgeable freedive buddy doing your safety. Avoid any problems because pool staff and owners are scared for their job and reputations, which any risky behaviour invokes.
Love, Courage and water,
Kars
Just as for regular static, breath easy, shallow, slow and natural.
As for the last breath, exhale slowly deeper, inhale from the belly up. - Now for FRC - inhale to about 80 percent full, then gradually exhale a bit slowly and passively. Some people like to exhale after turning over under water.
The amount of air in FRC differs from person to person, it's definition "Functional Residual Capacity", but that does not provide us with a numerical amount, nor a ratio.
For me it's equal to a passive exhale at the surface. For others it's just above that amount.
I think for training it's important to be consistent where you can, so you can compare and notice improvements.
Off cause one needs to careful doing breath-hold in water, and extra careful with FRC, since the border between being ok and BO appears to be narrower. FRC sensations are different then full inhale dives. So have a knowledgeable freedive buddy doing your safety. Avoid any problems because pool staff and owners are scared for their job and reputations, which any risky behaviour invokes.
Love, Courage and water,
Kars
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I noticed some strange things going on in frc statics. Maybe someone can comment on these. I get contractions as early as 30 seconds, as soon as the first contraction happened my heartbeat drops at least 20 beats instantly. My arms are getting super cold.And the contractions feel like someone is choking my throat, on full lung I just feel them in my stomach. Kind of creepy and almost impossible to endure more than 5 contractions.
Same here.
Tried it first time today.
first three times holding 20 seconds were hell. got up to 1 minute instead of 3 min with full lungs.
Seem 60 seconds breathing pause to be reasonable?
60 sec breathing - 60 sec Apnoe?
I tried FRC to fight the feeling of suffocation and strong breathing urge whilst doing dynamics...
its suitable for this intention?
Tried it first time today.
first three times holding 20 seconds were hell. got up to 1 minute instead of 3 min with full lungs.
Seem 60 seconds breathing pause to be reasonable?
60 sec breathing - 60 sec Apnoe?
I tried FRC to fight the feeling of suffocation and strong breathing urge whilst doing dynamics...
its suitable for this intention?
Cold hands etc is part of DR, but I am not sure about that feeling in the throat - if I understand correctly what you feel, it must be due to the negative pressure more than anything i.e. you are taking out too much air which creates negative pressure and almost starts squeezing your trachea. Contractions make this worse, as your diaphragm moves downwards it creates more volume and hence a bigger negative pressure.
I'm not expert, just my guess....
Again, I am not a depth guru (in fact you really don't need to go too deep on FRC to 'feel' the pressure) but the key is flexibility (chest, diaphragm, even the trachea can be stretched).
This is one of the main reasons that you should gradually increase depth - getting to the point where your breath holding ability is adequate for pretty deep dives is actually the 'easy' bit and can come fairly quickly, but flexibility may take years to develop.
Many of the structures you need to make flexible can be fairly rigid but with time they can be made a lot more flexible.
Contractions can be an issue at depth - it's easy to get a lung squeeze as a result and also, they can mess up your equalisation. There are ways of minimising them but that's a different story and only applicable to quite advanced diving.
Hope this helps...
Sai and Shark:
Sounds like both of you are going way below what is normally considered frc, sounds like near empty. Its good training, and your feelings of discomfort will decrease with practice, but most of us don't find diving empty useful for real diving, too limiting on depth.
Try about 1/2 lung. FRC volume varies so much between divers that it isn't a very practical concept. 40%-50%-60% is a more common range. I dive at about 60 percent of full. At that level, 50 ft is comfortable at first, and my depth range slowly increased to over 100 ft with the same level of fill. You have to keep diving or training to maintain the deeper diving. Doing "frc" diving at that level and you should get contractions that are very mild, might come early, but so minimal that you don't mind them.
Sounds like both of you are going way below what is normally considered frc, sounds like near empty. Its good training, and your feelings of discomfort will decrease with practice, but most of us don't find diving empty useful for real diving, too limiting on depth.
Try about 1/2 lung. FRC volume varies so much between divers that it isn't a very practical concept. 40%-50%-60% is a more common range. I dive at about 60 percent of full. At that level, 50 ft is comfortable at first, and my depth range slowly increased to over 100 ft with the same level of fill. You have to keep diving or training to maintain the deeper diving. Doing "frc" diving at that level and you should get contractions that are very mild, might come early, but so minimal that you don't mind them.
FRC is the amount of air that's in your lungs after an exhale while normally breathing. It can therefore be done in water or on land. It has a few advantages and disadvantages: You're more relaxed not having to deal with the pressure on the lungs compared to full lung, you can descent more easily in depth disciplines, diving response kicks in earlier. But it also puts more stress on your lung when going deep and well I think it needs some time to get good results out of it.