Freediving is a form of underwater diving that relies on the diver's ability to hold his breath rather than relying on an air tank to provide air underwater. Most beginner freedivers are required to work on improving their air intake and ability to hold their breath underwater. This effort is aided by the mammalian diving reflex, a natural reaction that occurs when the face is emerged in water--the heart rate slows down to improve its economy and use of oxygen. In just a few weeks' time, you can improve your lung capacity and underwater breathing techniques.
Warm Up
Freedivers don't jump cold into the water and perform excellent, long-lasting freedives right off the bat. It is important before every freediving session to warm up your lungs and breathing. To do this, breathe in deep and easily, holding your breath once the lungs are filled. Sustain this until you become slightly lightheaded and then slowly exhale for 5 to 10 seconds. Repeat this five or six times to warm up your body for longer freedives.
Release Your Anxiety
Part of the struggle in freediving in the anxiety that arises when you are underwater. The body, nervous of facing air starvation, accelerates its heart beat and consumes energy at a faster rate, fearful for the impending oxygen deprivation. Unfortunately, this is a natural problem that you must work through over time. The best way to overcome anxiety isn't by diving low--you are only likely to panic yourself repeatedly and send yourself scrambling for the water surface. Instead, kick yourself down to just a few feet below the water's surface to a depth that you can easily recover from. Hold your breath there as long as you can before returning to the surface. This will help condition your body to relax in the water for a certain period of time and save its anxiety for the moments when you are in legitimate need of resurfacing. If you still struggle from a shallow depth, practice by holding your face in the water while floating and hold your breath as long as you can. Do this repeatedly until your comfort improves and then dive deeper.
Limit Your Body's Work
The faster you burn oxygen, the quicker you will need to return to the surface. A good way to minimize your body's workload is to practice breathing by using the diaphragm without the aid of other muscles. Some divers may constrict muscles throughout their body, particularly in the abdomen, chest and back, to facilitate breathing or holding your breath. But these efforts are nothing more than wasted energy that increases your body's oxygen debt. Practice using as little of your body as possible when inhaling and exhaling. It will calm your body and give you more oxygen to live off when you are underwater.
