Increase lung capacity / hold time

[PhilKat]

Hi, I am into freediving for almost 3 years now. I spent 5 months during the winter training into the pool. I perform a combination of swimming (at the beginning) and I escalate and finish with dynamic apnea (4*60m- 60'').

Also I do dry training -CO2 / O2 tables. But I am stack! And need help. I am stack at 3 miminutes.

Has any one any advice how to increase my time? Lung stretches? Lung packing? Empty lung holding?

How do I perform these? I would appreciate any help- detailed instructions are welcomed.

Thanks

 

[amro]

Hi, I am into freediving for almost 3 years now. I spent 5 months during the winter training into the pool. I perform a combination of swimming (at the beginning) and I escalate and finish with dynamic apnea (4*60m- 60'').

Also I do dry training -CO2 / O2 tables. But I am stack! And need help. I am stack at 3 miminutes.

Has any one any advice how to increase my time? Lung stretches? Lung packing? Empty lung holding?

How do I perform these? I would appreciate any help- detailed instructions are welcomed.

Thanks

Hi,
My suggestion to increase your breath hold time you need:
1- To be very relaxed.
2- Get used co2 tolerance by a lot of Co2 training. "safe approach to push your contraction furthur".
3- Need to have to work on you thoughts. you need to shutdown your thoughts during your attempt.
4- Maybe you need to change the way you prepare for the hold.

Try this link...it will help you.
http://www.thefreedivingclub.com/freediving/how-to-increase-your-lung-capacity

Regards
Amro

 

[Marciano]

I subscribe the post above.

Besides relaxation (which everyone here will repeat 30 times) you could use some pranayama exercises (and for these I recommend an instructor) these will increases your CO2 resistance and adapt you mentally for breath-holding plus it induces you in a more relaxed state.

 

[Marciano]

I won´t advice lung packing, as it can be strenuous to your body. I would advise you to visit the FRC threads (just beware that Black-out signals in FRC, differ from those of a full lung breath hold).

 

[PhilKat]

Thank you Amro and Marciano for your advices.
It's also my opinion that the key is in the excersises/ repetition and also in mind- relaxation.

For example, I can hold my breath longer if I get up and walk (when the diaphragm begins) rather than staying on the floor!

One excersise that seems to work, is that of counting numbers and also of trying to do as much as possible longer exhalations.

Normally, the diaphragm began at 1:40, but after these exercises, I get the first kick at 2:20.

So..... Thank both of you.

P.S. I am doing (on my own) some pranayama excersises, stretches and so one, but I wasn't getting the desired results. I also read Breathology many times, but in my opinion it didn't helped, as I believe I need specific exercises in order to see progress.

So any suggestions, are more than welcome.

 

[Marciano]

That is amazing. I used to have the same issue regarding contractions.

Could you tell more details how did you got such an improvement?

Keep us posted on your progress.
good luck

 

[PhilKat]

Thanks frien. I start with a couple of yoga excersises in order to relax the diaphragm

Then I Inhale deeply from the nose, fulling my lungs upto 60%-and only the lower part- pushing the diaphragm down.

Then I hold upto 10" and I start exhaling very slowly. I repeat the cycle 4 times. The last Exhale goes up to 1:10".

Then I start my CO2 tables. When the first contraction starts- around at 2' , I focuse and try to clear my mind and start to count.

The next contractions kick off 30" later.

I hope I held.