2 days ago5 min read

How Do Freedivers Hold Their Breath So Long?

If you've ever watched a freediver descend into the depths, you might wonder, how on earth can they hold their breath that long?

The secret lies in a combination of relaxation techniques, physiological adaptations, and consistent training.

Freedivers are not superhuman—they’ve just learned to work with their body’s natural capabilities.

And guess what?

Almost anyone can improve their breath-holding ability and become a good freediver with consistency and the right approach.

Let’s break down how freedivers manage this extraordinary feat into three key areas: Relaxation, CO₂ and O₂ Tolerance Training, and Physical Conditioning.

1. Relaxation: The Foundation of Freediving

Freediving starts with relaxation. Stress and anxiety increase your heart rate and oxygen consumption—two things you want to minimise when holding your breath. Freedivers use several techniques to achieve a calm state before and during a dive.

Body Scans

A body scan involves focusing on each part of your body, consciously releasing tension. Research has shown that relaxation techniques can reduce heart rate and enhance performance in high-stress situations (Morin et al., 2003).

Controlled Breathing

Before diving, freedivers practice deep, slow breaths to lower their heart rate and increase oxygen saturation. This doesn’t mean hyperventilating, which can be dangerous—it’s about controlled and mindful breathing. The two primrary methods of breathing used in the breathe-up include Tidal Breathing and Ratio Breathing.

Studies, such as by Fitz-Clarke (2006), highlight the role of pre-dive breathing in optimising performance and safety during apnea.

Positive Self-Talk

Freediving is as much a mental game as a physical one. Negative thoughts can trigger stress responses, while positive self-talk keeps divers calm and focused. A study by Tod et al. (2011) found that positive self-talk can significantly improve athletic performance by reducing anxiety and enhancing focus.

Visualisation

Visualisation is a powerful tool used by athletes across disciplines, and freediving is no exception. Studies, such as one by Guillot et al. (2009), have shown that mentally rehearsing a skill or scenario improves actual performance. Freedivers often visualise their dive step by step, from the surface to their target depth and back. This helps reduce anxiety and primes the body for a successful dive.

2. CO₂ and O₂ Tolerance Training

Freedivers don’t just rely on relaxation—they train their bodies to adapt to high levels of carbon dioxide (CO₂) and low levels of oxygen (O₂).

The Mammalian Dive Reflex (MDR)

The Mammalian Dive Reflex (MDR) is a natural response activated when you hold your breath and submerge your face in water. It slows your heart rate, reduces blood flow to non-essential areas, and conserves oxygen for vital organs. A landmark study by Scholander (1963) showed how this reflex plays a critical role in prolonging breath-hold durations in marine mammals and humans alike.

CO₂ Tolerance Training

Higher CO₂ levels trigger the urge to breathe, not low oxygen. Freedivers train to tolerate CO₂ buildup through exercises like:

CO₂ Tables: These involve holding your breath with progressively shorter recovery times. Research by Foster and Sheel (2005) demonstrated that breath-hold training increases CO₂ tolerance and improves diving performance.
Apnea Walking: Walking while holding your breath simulates the conditions of a dive, helping your body adapt.
Statics: Static apnea involves lying still and holding your breath, focusing purely on staying calm as CO₂ builds.

O₂ Training: Adapting to Low Oxygen Levels

Freedivers train to improve their oxygen efficiency and adapt to low O₂ thresholds, to reduce the risk of shallow water blackout. Training is done through the following methods:

Static and Dynamic Apnea:Static apnea focuses on holding your breath while still, building tolerance to low oxygen levels, while dynamic apnea involves swimming underwater with smooth and efficient movements to conserve oxygen.
Depth Training:Practicing dives at increasing depths helps the body adapt to pressure and manage oxygen reserves efficiently during ascent and descent.
Recovery Breathing: Mastering recovery techniques—short, strong inhalations followed by controlled exhalations—re-oxygenates the body quickly and safely after a dive, reducing the risk of hypoxia or blackout.

These methods, practiced consistently and safely, help freedivers extend their limits and improve performance underwater.

3. Physical Conditioning

Freediving also requires a well-conditioned body. Building strength, flexibility, and lung capacity can dramatically improve your performance.

Gym Training

A strong core, legs, and back are essential for efficient movement in the water. Exercises like squats, planks, and deadlifts are staples for freedivers. Cardio training can also improve overall fitness and oxygen efficiency (Wells et al., 2005).

Flexibility and Yoga

Flexibility is vital for streamlined movements and achieving a comfortable, hydrodynamic position underwater. Yoga, especially poses focusing on spinal and thoracic flexibility, helps freedivers expand their ribcage and improve their overall comfort during dives. A study by Birkel and Edgren (2000) found that yoga can improve lung capacity and overall respiratory efficiency.

Breathing Exercises

Freedivers work on techniques to increase lung volume and diaphragm flexibility:

Lung Stretching: Exercises that expand the chest cavity, such as “hook breathing.”
Compartmentalised Breathing: Focusing on the three destinction sections of your thoracic region (breathing muscles), including chest, intercostal muscles and diaphragm
Pranayama: Yoga-based breathing practices that improve control and awareness.
CO₂ and O₂ Tables: Training designed to expand your comfort zone over time. Galy et al. (2019) confirmed the effectiveness of breathing exercises in improving oxygen efficiency.

Almost Anyone Can Do It

The most important takeaway? Freediving isn’t reserved for elite athletes. Almost anyone can learn to hold their breath longer and explore the underwater world. It doesn’t require expensive gear or years of experience—just patience, consistency, and a willingness to learn.

Freediving is about working with your body, not against it. By mastering relaxation, training your body’s CO₂ tolerance and O₂ threshhold, and building physical strength and flexibility, you’ll be amazed at what you can achieve. Whether your goal is to reach a personal best or simply enjoy the freedom of the ocean, the journey is as rewarding as the destination.

Ready to Take the Plunge?

Explore our freediving courses and retreats at Deep Sensations Freediving. Whether you’re a beginner or looking to advance, we’re here to help you discover your underwater potential. 🐋

References

Birkel, D. A., & Edgren, L. (2000). Hatha yoga: improved vital capacity of college students. Alternative Therapies in Health and Medicine, 6(6), 55–63. Link
Fitz-Clarke, J. R. (2006). Breath-hold diving: Metabolic and adaptive changes. Comparative Biochemistry and Physiology Part A: Molecular & Integrative Physiology, 144(3), 381-394. Link
Guillot, A., et al. (2009). Effects of mental imagery training on visualized and actual tasks in athletes. Human Movement Science, 28(3), 337-349. Link
Heusser, K., et al. (2009). Cardiovascular regulation during apnea in elite divers. Hypertension, 53(4), 719-724. Link
Lindholm, P., & Lundgren, C. E. G. (2009). Alveolar gas composition during breath-hold diving. Undersea & Hyperbaric Medicine, 36(6), 447-457. Link
Morin, C. M., et al. (2003). Nonpharmacologic treatment of chronic insomnia. Sleep, 26(11), 1137-1144. Link
Tod, D., et al. (2011). Self-talk and sports performance: A meta-analysis. Perspectives on Psychological Science, 6(4), 348-356. Link
Wells, G. D., et al. (2005). The physiological responses of competitive freedivers to dynamic apnea. European Journal of Applied Physiology, 94(1-2), 73-83. Link