Regardless of whether you want to impress friends or be a faster swimmer, you need to practice holding your breath for long periods. With the right techniques, you will be able to stay underwater longer without needing air. This is a useful skill for diving, surfing, swimming and for all water activities that, at any time, may require you to stay submerged.
Steps
Part 1 of 3: Developing Lung Capacity
Step 1. Sit or lie down on a firm surface
Find a comfortable spot on the ground where you can lie down or kneel upright. First, practice holding your breath out of the water for a long time to learn the right breathing techniques.
Step 2. Relax your mind and body
While lying or sitting, focus on clearing your mind of all thoughts and worries. Don't move, try to stay as still as possible. In this way, you can lower your heart rate and, consequently, reduce your oxygen consumption.
- The human body needs oxygen to move and function; the less you move, the less need for oxygen.
- Start practicing holding your breath without moving. Afterward, incorporate some simple slow movements, such as walking, to train the body to conserve oxygen. By doing so, the body prepares to dive and swim with less air available.
Step 3. Inhale slowly using the diaphragm
If you are using this muscle, you should feel your belly lift, but not your shoulders. The diaphragm is the muscle connected to the base of the lungs and which allows them to expand to take in more oxygen.
- Start inhaling for five seconds at a time. Next, lengthen each inhalation by a few seconds. In this way, you will be able to dilate your lungs and increase their ability to hold more air.
- Inflating the cheeks does not mean having enough oxygen; in this way, the muscles of the face consume more oxygen instead of saving it.
Step 4. Breathe out a little at a time
While holding your breath, let out small puffs at a time. You will feel your body trying to force you to exhale fully. These small muscle spasms tell you that carbon dioxide is building up in the lungs.
- Eventually, exhale as much air as possible to get rid of all excess carbon dioxide.
- As you hold your breath, the body turns oxygen into carbon dioxide. This gas is toxic to the body and can cause fainting.
- Once this small seizure is over, the spleen releases more oxygen-rich blood into the circulatory system. Hold your breath beyond this limit to be able to resist even longer.
Step 5. Repeat the inhalation and exhalation process
Each time you take a full breath, try to hold your breath a little longer. Breathe in and out for two minutes at a time, at a slow, steady pace. By doing this, you are training your body to handle the lack of oxygen.
Part 2 of 3: Go Underwater
Step 1. Breathe correctly several times
Before diving, take five minutes to slowly inhale and exhale in the same way you practiced. Relax your body while sitting in the shallow water of a swimming pool or body of water.
Step 2. Submerge slowly below the surface of the water
Take a deep breath with your mouth and go underwater; keep your mouth and nose closed.
- If necessary, use your fingers to pinch the nose.
- It is important to stay relaxed because holding your breath underwater is more dangerous than holding your breath on land.
Step 3. Slowly emerge
When you have reached your limit, swim or push yourself to the surface. Blow out any excess air as you ascend, so you can breathe in fresh air as soon as you get out of the water.
- Before diving again, take another 2-5 minutes on a series of full breaths to get your body's oxygen levels back to normal.
- If you panic at any time, try to relax and emerge. Fear can cause accidental inhalation underwater, which could lead to drowning.
Step 4. When you feel comfortable, add some movement
Swimming and pushing your body deeper will increase your oxygen consumption; do not try to exercise immediately.
- When diving, you need to stay calm and relaxed as much as possible, keeping your heart rate low.
- Swimming, on the other hand, causes the opposite effect: the heart beats faster and the muscles move quickly.
Step 5. Measure your progress in terms of distance and not time
As you can hold your breath longer, avoid using a stopwatch or counting seconds, as you may lose your mind. Instead, try to measure how far you can walk in the pool or what depth you can reach before you need air.
If you want to calculate the time, let a friend do it
Part 3 of 3: Safeguard Your Safety
Step 1. Have another person be there while you practice
Training alone is dangerous because you can't take care of yourself in case you pass out, drown or choke. To ensure maximum safety, your partner should know about cardiopulmonary resuscitation so, in an emergency, he will be able to rescue you.
Step 2. To begin, stay in shallow water
This way, you can stand or sit underwater. Vertical flotation requires a greater consumption of precious oxygen. Also, if you can touch the bottom with your feet, you are able to quickly rise to the surface when you need air or in an emergency.
Step 3. Listen to your body
If your vision becomes blurred or you feel dizzy, immediately return to the surface. It is not worth putting your own safety at risk to stay a few more seconds underwater.
Advice
- If you want to go deeper and stay longer, look for some free diving courses. This way, you will have the opportunity to learn the techniques from a professional.
- Every day, do breathing exercises out of the water to dilate your lungs.
- If you are not used to going underwater for long periods, wear a mask or nose clip.
