Improving breath holds on a budget (time)

[Etienne Spiteri]

I've been recently getting into freediving/spearfishing & would really like to get better at them...

I am eating well, stretching and training (three x 45 minutes jogging sessions + two x full body circuit sessions per week). I also drink plenty of water and dont drink any alcohol or smoke. I don't do these for freediving alone, just that I like to be healthy.

I want to start training to improve my apnea & breath holds. I have tried doing CO2 & O2 table and breathing exercises before I sleep but I really struggle to find time in the evening after a long day at work, training, cooking etc....so I rarely do them at all.

If I told you that I only had 15 minutes a day before I go to bed, what would you suggest I do? I was going to try 1 minute breath holds with just one breath recovery in between, repeated for 8 times. Would that bring any appreciable results or would it be just a waste of time? How much sessions should I do weekly?

I also train twice in the water by actually spearfishing to the best of my abilities, say twenty dives at 10m or so with some 'aspetto' during the course of an hour & half or so.

Looking forward for some good advice to up my game

 

[J Campbell]

Sounds like you have a hectic schedule. Freediving is best done when you are relaxed. I don't think I would be able to do a good breath hold session in just 15 minutes. However, your 8 cycle one-breath tables are an efficient use of time. I do the one-breath tables also, but get myself relaxed beforehand and follow them with several unstructured breath holds.

 

[Etienne Spiteri]

Sounds like you have a hectic schedule. Freediving is best done when you are relaxed. I don't think I would be able to do a good breath hold session in just 15 minutes. However, your 8 cycle one-breath tables are an efficient use of time. I do the one-breath tables also, but get myself relaxed beforehand and follow them with several unstructured breath holds.

I do. Unfortunately, unless I quit my job, I do not see that changing so I will have to stick with it....

I only freedive mainly on weekends when I am allowed some free time and am able to relax properly. I will try the 8-cycle one breath and will keep a log to see if I will notice any appreciable results, however I am also on a 6 week weight loss program where I am looking to lose 4-5 kg's slowly and gradually so that in itself might bring about positive results. Thus making it very difficult to attribute any performance gains to the 8 cycle training...

Will update this thread as I go and see where we get..

 

[J Campbell]

I don't think there is any real evidence that a reduced body weight will make any difference in apnea skills. Relaxation, technique, and practice are the key components. I am myself about 15 lbs over what I'd like to be, but my apnea skills remain the same as when I was a skinny guy.

 

[Etienne Spiteri]

I don't think there is any real evidence that a reduced body weight will make any difference in apnea skills. Relaxation, technique, and practice are the key components. I am myself about 15 lbs over what I'd like to be, but my apnea skills remain the same as when I was a skinny guy.

Really?! I am sure relaxation & technique play a big part in this, but surely being fitter (thus having a lower resting HR) & lighter (better lung volume to body volume ratio) shall also help...

I mean the best freedivers, with some exceptions such as 'Pipin' all sport lean & trim physiques...

 

[emile.c]

I'll throw in my 2 cents here, reading your posts already takes my breath away...

What I'm saying is that it seems you are more concerned and struggling to get fit, while in freediving mental aspect takes at least 50% of your performance (somebody says even 80%).
Improvement in apnea takes time, time to find your balance and limits a little step at a time.

Considering your schedule I would probably cut one of your physical training in favor of some breathing exercises and/or relaxation/visualizations. This will improve a lot the ability to understand your body and to relax it.

Of course being fit helps a lot especially concerning cardiovascular system, but you really should consider taking time for some more mental de-activation

What helps me a lot are basic yoga and stretching exercises for freediving. Especially those for diaphragm and thoracic elasticity.

I know it is what what you wanted to hear but hopefully it will help.

Best,
Emile

P.S. I am also a beginner, so I speak only on my humble experience.

 

[Etienne Spiteri]

I'll throw in my 2 cents here, reading your posts already takes my breath away...

What I'm saying is that it seems you are more concerned and struggling to get fit, while in freediving mental aspect takes at least 50% of your performance (somebody says even 80%).
Improvement in apnea takes time, time to find your balance and limits a little step at a time.

Considering your schedule I would probably cut one of your physical training in favor of some breathing exercises and/or relaxation/visualizations. This will improve a lot the ability to understand your body and to relax it.

Of course being fit helps a lot especially concerning cardiovascular system, but you really should consider taking time for some more mental de-activation

What helps me a lot are basic yoga and stretching exercises for freediving. Especially those for diaphragm and thoracic elasticity.

I know it is what what you wanted to hear but hopefully it will help.

Best,
Emile

P.S. I am also a beginner, so I speak only on my humble experience.

Haha I hope I wont cause you to blackout ...

Yes I am sure that 'mental fitness' is a big part of a breath hold. I will heed your advice and fit in a weekly 45 minute session where I practice some yoga & stretching. I will try and work on visualization too.

Never did anything for diaphragm & thoracic elasticity per se but will try and read more about it. Have any good sources?

Thanks!

 

[emile.c]

Haha I hope I wont cause you to blackout ...

No black out, but I had to breath up a few times

There are a lot of resources online. It's a bit difficult to find something really specific for apnea. The most resources I find are from Yoga/Pranayama and from freedivers. I have a few books also from Federico Mana (Italian) and Umberto Pelizzari, but what helped me a lot was attending courses and stages.

This what i intend for elasticity:





Ciao and dive safe!
Emile

 

[Etienne Spiteri]

No black out, but I had to breath up a few times

There are a lot of resources online. It's a bit difficult to find something really specific for apnea. The most resources I find are from Yoga/Pranayama and from freedivers. I have a few books also from Federico Mana (Italian) and Umberto Pelizzari, but what helped me a lot was attending courses and stages.

This what i intend for elasticity:





Ciao and dive safe!
Emile

Thanks for reply.Will take a look at them when at home & try to incorporate them in my stretching schedule!

Grazie molto amico. La tuo risposta e stata davvero di aiuto per me

Haha...brushing up on my Italian every now & then!