How to breathe in free diving?

Free diving refers to diving as deep as possible only by self-adjusting abdominal breathing and holding your breath without carrying a gas bottle. Free diving includes free diving activities such as entertainment, experience, photography and hunting, as well as extreme breath-holding deep diving of competitive nature.

Breathing method of free diving. Breathe and relax.

The pranayama of free diving is very simple, usually by abdominal breathing. If you have studied yoga, you will soon master this skill. First, choose a comfortable posture, then relax, feel the abdomen bulge when inhaling, and feel the abdomen contract when exhaling. At first, you can put your hand on your abdomen to feel its movement, and then put your hand in a comfortable position after you get used to it. In the pranayama stage of free diving, try to keep quiet around, make the body close to sleep, reduce the heart rate and relieve the body and mind. It is generally recommended that the exhalation time is longer than the inhalation time, which is more helpful to relax the body.

Key points:

1. Choose a comfortable posture to ensure the safety of environmental safety personnel.

2. Try to relax.

3. The time can be controlled within 2 ~ 5 minutes.

4. Expiration time is longer than inspiration time, which can be 2: 1 or 1.5: 1.

5. Avoid hyperventilation.

Second, peak inspiration.

After a period of breathing adjustment and relaxation, the maximum inhalation will be performed before holding the breath, in order to store more oxygen in the lungs and maximize the holding time. The peak inhalation of free diving is accomplished by abdominal inhalation and chest inhalation. In advanced free diving, skills such as filling the upper lungs, trachea and mouth will be increased. The only purpose is to inhale more air and reach the peak of inhalation of the body. Since it is the maximum, it will inevitably cause some pressure on the lungs. Therefore, it is suggested that free divers practice step by step, starting with the simplest abdominal inhalation, and the maximum inhalation can be controlled within 90%.

Key points:

1. If you feel that inhaling will be too full, you can spit it out and inhale less air.

2. The lungs and diaphragm need to adapt to this movement, and there is no need to rush to inhale as much as possible to avoid strain.

3, peak inhalation, try not to let excess muscles participate.

4. Purified breathing can be performed before peak inhalation.

Third, start holding your breath.

Holding your breath is the best time for free divers to perform. Whether it is static, dynamic, speed, endurance or depth, you need to hold your breath. Beginners can gradually progress from 1 or 2 minutes to 3, 4 minutes or even 5 or 6 minutes. At this stage, you should constantly feel the changes in your body, adapt to the desire to breathe, and learn to relax deeply.

Key points:

1, from shallow to deep, from easy to difficult.

2. Learning deep relaxation skills will help you hold your breath better.

3. Feel, understand and adapt to the breathing desire of the body.

Fourth, restore breathing.

It is very important that beautiful respiratory recovery technology can not only make the body recover from hypoxia to normal state more quickly, but also avoid some lung compression problems. That is to say, inhale quickly, then stop breathing with a valve-like action, and pause for a few seconds at the beginning of exhalation. This is called hook breathing. The combat breathing skills of air force fighter pilots can make the oxygen saturation of human body reach 95% in 2 minutes.

Key points:

1, you should practice more to avoid forgetting this link.

2, at least 3 times, each pause for about 3 seconds.

Fifth, don't always think about time, try not to think about things or other things:

Don't start counting or looking at your watch, your main goal is to forget the time! It's best to do nothing, but it's hard to do, and it often needs practice. If you can't keep your mind blank, or you always want to keep time while keeping calm, your mind will wake up easily and take time to overcome. Walk past your apartment or drive to work. Don't think about exciting things.