Being able to hold your breath longer while swimming takes training. The best way to develop your breath-holding ability is to train in the pool without swimming. Once you've increased the amount of time you can hold your breath underwater in a resting state, you can apply your training to swimming. Always train with a partner who can keep an eye on you while you are underwater, and stop training immediately if you feel dizzy or experience severe discomfort.
Step 1
Stand in an area of the pool where your feet can touch the bottom. Your training partner should stand next to you. Begin to relax your body and get your mind to a meditative state of mind.
Step 2
Breathe in deeply for several minutes. Inhale slowly for five seconds and exhale slowly and fully for five seconds. It is important that you expel all the air from your lungs after each breath. This allows you to inhale the maximum amount of oxygen during the following breath. Repeat this type of interval breathing for at least two minutes.
Step 3
Inhale and fill your lungs up to 80 percent with oxygen when you are ready to begin holding your breath. Do not take in and hold the maximum amount of air possible, as this places too much stress on your system. Your body will fight to expel the air rather then hold it in, which drains you of vital energy.
Step 4
Hold your breath and slowly submerge your head in the water. Relax all of your muscles and allow your body to float in the water. Your upper body should be hunched over so only the back of your head and upper back are above water. Do not make any movements as you float because any motion requires energy and takes away from the oxygen supply in your lungs.
Step 5
Remain calm and meditative as you hold your breath. This helps encourage your heart rate to drop, thereby decreasing the amount of oxygen used by your body. Don't keep track of how long you have been holding your breath by continuously checking a stop watch. This only distracts you. Concentrate instead on the complete relaxation of your body, starting with the fingertips and arms, to the neck, back and midsection, and all the way down to your legs, feet and toes.
Step 6
Distract your mind when it begins to signal your body to come up for air. As long as holding your breath does not cause any significant discomfort, clear your mind of such distractions and force yourself to remain underwater. One way to distract your mind is to perform small bodily movements, such as touching your fingertips together or focusing on moving certain toes. Do not begin to swim or make any large movements.
Step 7
Lift your head out of the water once you've reached a point when holding your breath is no longer comfortable. Expel the trapped air from your lungs with a quick exhaling burst. Then quickly breathe fresh air in slowly and deeply. Create a steady rhythm in your breathing as you begin to replenish your oxygen supply. Breath like this for at least 30 to 45 seconds before returning to a normal breathing pattern.
Step 8
Swim one lap freestyle while keeping your head underwater for as long as you can. Only begin swimming like this after you have increased the amount of time you can hold your breath underwater in a relaxed state. Depending on your fitness, you may be able to begin swimming shortly after repeating these steps a few times, or you may have to develop your breath-holding ability over several days or weeks before you can begin swimming while holding your breath.
Tips and Warnings
- You can perform this type of training out of the water as well. Train on a couch or in a chair. This way you can't fall and hurt yourself should you pass out. Create some type of system between you and your training partner using signals. Your partner should periodically tap you on the shoulder to ensure you are OK. A thumbs-up signal from you indicates that you are.
- Speak with your doctor first about this type of training if you have high blood pressure or an irregular heart beat.
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