Freediving Breathing Training

This breathing preparation guide is intended for dry training only. The exercises should be performed on dry land and not in water. Some of the exercises may cause dizziness. Therefore, it is recommended to perform the exercises in a seated position on a soft surface in a safe environment.

1. Full Lungs Inhale (Capacity & Control)

A powerful and effective inhale is the basis for every dive, enabling the diver to store the maximum amount of oxygen prior to descent. This requires the diver to have the power and flexibility in the diaphragm and the rib cage. Breathing also helps to relax the diver and avoid unnecessary exertion in the process.

Training Structure

a) Ujjayi Breath

Sit with straight spine, chin slightly down
Inhale and exhale through slightly constricted vocal cords
Inhale diaphragm first, then chest
Count: ~10 (diaphragm) + 5 (chest)
Maintain for at least 5 minutes

b) Full Lungs Stretch

Max inhale, then hold breath
Perform gentle stretches:
Arms overhead (arrow position)
Side bends (one arm up)
Spine twists
Hold each stretch up to 30 seconds
Repeat each 3 times, seated, without strain

2. CO₂ Tolerance

CO2 tolerance is how comfortable you are during breath-holds, especially when you feel the urge to breathe. Most discomfort during early training results from increasing CO2 levels and not oxygen depletion. Increasing CO2 tolerance enables you to hold your breath for longer periods in a calm and controlled manner.

Training Structure

a)Static CO₂ Tables

Find your max breath-hold → divide by 2 for working time
Example: 3:00 max → 1:30 holds

Protocol:

1 minute relaxed breathing
(90s hold / 90s rest) × 10 rounds
Optional: reduce rest by 10s each round
Optional: perform on exhale for increased difficulty
Intensity: moderate (not maximal, not easy)

b)Active CO₂ Tables

Same timing principle as static tables
Add movement: walking, cycling, squats, pulling
Simulates real diving stress and urge to breathe while moving
Can be done on land without a buddy
In water → always train with a buddy

3. Non-Contractions Breath Holds

Non-contraction training helps in the development of the capacity to be in a state of relaxation in the early and middle phases of the breath-hold. This improves mental efficiency and the capacity to recognize inner sensations.

Training Structure

Non-Contraction Holds (5 steps):

Take a relaxed full inhale and hold breath seated or lying down
Relax the entire body (face, jaw, neck, shoulders, abdomen)
Observe sensations without reacting or tensing
End the hold before strong contractions begin
Rest with relaxed breathing and repeat for 4–8 rounds

4. O₂ Tolerance Tables

O2 tolerance training aims to condition the body to function with less oxygen. This will be necessary for deeper dives and longer bottom times. O2 tolerance training conditions the body to function in a hypoxic state. While CO2 training conditions the body to function in a state where there is more carbon dioxide than usual, O2 tolerance training conditions the body to function in a state where there is less oxygen than usual.

O2 tables are advanced freediver tables, as they bring you closer to hypoxia, increasing the risk of blackout if not controlled. CO2 tolerance should be mastered first for beginners, as initial breath-holding difficulties tend to be CO2-related, not O2-related. CO2 tolerance should be mastered first, then O2 tables can be introduced.

Training Structure

O₂ Tables (5 steps):

Relaxed breathing for 1–2 minutes to prepare
Perform breath-holds at 60–75% of max breath-hold
Keep breath-hold duration constant across sets
Gradually reduce rest time between holds (e.g., 2:00 → 1:50 → 1:40…)
Complete 6–8 rounds, stopping before excessive fatigue or dizziness