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    The first training tip here is easy to prepare. You need one bed, a chronometer, peace and quiet. Place yourself on the bed and relax, breathe deep, but normal. After 5 minutes of breathing, take three deep breaths after another.

    After the third inhale, make a powerful exhale emptying your lungs totally - a bit more if possible. immediately after emptying your lungs take a powerful (from your toes) inhale filling the lungs to approximate 98 %, and hold your breath. At this point, start the chronometer to measure the time that you can hold your breath. When your holding breath, different thoughts are spinning inside your mind, this is normal, do not think about the time or that you actually is holding your breath, try to think about things that normally makes you calm or everyday charms...

    After some time the first inhale reflex accrue, but dont give up, continue to fight ! Almost all untrained persons can still hold their breath for equal amount of time just before the reflex accurse. When you reach the insufferable point and you have to take a breath, take a breath and stop the chronometer.

    Take 2 or 3 fast and deep inhales, trying to find your way back to the calm and relaxed breathing you had just before holding it. Rest for about 3 minutes with deep and normal breathing before you repeat the exercise. Repeat the exercise 5 times ! You will notice an increase in time holding your breath every time.

    Do this exercise every day. The best time is directly in the morning when you wake up. You should notice great increases in performance within a week !


    Here is the second training tip in this series. You have now been training laying down and holding your breath, see tip no 1, and are now ready to move further in your training.

    Walking apnea

    Walking apnea is perhaps the exercise that gives you the most as freediver, and this exercise is also very easy to prepare. What you need is a good chronometer and a place that you can walk around without any disturbance.

    Start the exercise in standing position, breath normally using your lower stomach as much as possible when you breathe, this breathing technique values the whole training ! Start the chronometer and start walking, not fast, just in usual relaxed tempo. Continue the usual breathing with help of the stomach all the time.

    After 30 seconds of walking, take a deep breath and hold it, without stopping, continue to walk in the same calm and relaxed tempo all of the time. After 15 seconds you start breathing again (dont stop walking at any time), look at the chronometer. After 45 seconds of walking take another deep breath and hold it, dont stop walking. After 30 seconds of holding your breath start breathing again.

    Continue the exercise like this, increase the time walking and breathing and the time walking and holding your breath 15 seconds at the time. When you have reached the limit of your high performance, decrease the time with 15 seconds leap (like a pyramid), all the way down to the starting point. If you take turn with exercise tip no 1 and 2 you will notice that the high performance/pyramid will be higher and higher. Soon you will be in control over your breathing, and not the opposite way around.

    Do you think that holding your breath is the most important skill for a freediver ? Wrong ! The most important skill is to breathe and breathe in the right way ! Its like this, the time that you can hold your breath depends exclusively on the prepaired breathing before a dive.


    Here is the third training tip in our series. You have now been training with help of the training tip 1 and 2. You have a good ground to stand on as a free diver and are now ready to leap even further. This third tip is a bit harder than the two first exercises but it will make the most out of you.

    Stair Apnea

    Stair apnea is unusually hard training and it will give you much, at different levels. What you need is a chronometer, a good pair of training shoes and a high building (at least 8 floor high).

    You start warming up, jogging for approximately 1 km. Then take the elevator up to the top floor in the selected building, your position should be at the stairs and prepare yourself. In the meaning with prepare yourself I mean ventilation practice, calm deep breathing with help of your lower stomach. When you feel calm and your pulse is calm its time for the tree last deep and faster inhales/exhales, the last of the tree respirations should be a deeper exhale and a deeper inhale as in exercise 1. Hold your breath, start the chronometer and begin walking down the stairs. Walk down calm and as economical as you can in full control of yourself. After several floors you should have reached your "depth" and it is time to turn around. When you are on your way back at the top (surface) increase your speed to half running speed and start breathing/stop the chronometer as soon as you have reached the top (surface). You should be able to hold your breath for as long as this exercise takes, from the surface - down to the right depth - and back to the surface again. At the top of the stairs (surface) rest for about 5 minutes before you prepare yourself for the next descendant.

    This training tip prepares you mentally for your dive, down to deep water. As you continue practising this exercise you will understand and feel your depth and when it is time to turn around to the surface. You will also experience improvements in your diving one bit at the time.