Whether you want to hold your breath underwater to impress your friends or become a better swimmer, it's a long-lasting exercise. Good breathing techniques will help you stay underwater without needing air. This skill is useful for diving, surfing, swimming, and any other water activities that will be carried out.
Step
Part 1 of 3: Developing Lung Capacity
Step 1. Sit or lie down on solid ground
Find a comfortable floor to lie on or sit on your knees on. You need to practice holding your breath for long periods of time out of water first to develop proper breathing techniques.
Step 2. Relax body and mind
While lying down or sitting down, focus on clearing your mind and getting rid of worries. Don't move and stay still as much as possible. This will lower your pulse rate, which means your body uses less oxygen.
- Your body needs oxygen to move and function. The less you move, the less oxygen you need.
- First of all, practice holding your breath without moving. Then, add slow, simple movements like walking to train the diaphragm to conserve oxygen. This step prepares the body for diving and swimming with a small amount of air.
Step 3. Inhale slowly using your diaphragm
You should feel your stomach rise instead of your shoulders if you use your diaphragm to inhale. The diaphragm is a muscle attached to the bottom of the lungs that helps expand them to hold more oxygen.
- Start by breathing in for 5 seconds at a time. Then, increase it by a few seconds with each breath. You will stretch your lungs and increase your ability to hold more air.
- Puffing your cheeks doesn't mean you have enough oxygen. Instead, you use facial muscles that deplete oxygen instead of conserving it.
Step 4. Exhale a little at a time
As you hold your breath, exhale a little air at a time. You will feel your body try and force you to exhale completely. This is your body's way of telling you that carbon dioxide is starting to collect in your lungs.
- Push out as much air as possible when you're done expelling the extra carbon dioxide.
- When you hold your breath, your body converts oxygen into carbon dioxide. Carbon dioxide is toxic in the body and can make you faint.
- After a convulsion, the spleen releases more oxygenated blood into the bloodstream. Hold your breath at this point to be able to hold it longer.
Step 5. Repeat inhalation and exhalation
Each time you repeat the breathing cycle, push yourself further each time. Inhale and exhale for two minutes at a time to keep yourself calm and steady. You will train your body to survive without oxygen.
Part 2 of 3: Entering the Water
Step 1. Breathe properly a few times
Before entering the water, take five minutes to inhale and exhale slowly as you do your practice. Relax while sitting or standing in the shallow water of a pool or other body of water.
Step 2. Enter slowly below the surface of the water
Inhale one deep breath through your mouth and lower your body below the surface of the water. Keep your mouth and nose covered while in the water.
- Use your fingers to keep your nose closed if needed.
- It is important to keep yourself relaxed because the risk of holding your breath underwater is greater than on land.
Step 3. Rise slowly out of the water
Once your body reaches its limit, swim or push your body up through the surface of the water. Blow out all the remaining air when you get out so you can immediately breathe fresh air.
- Before diving back in, take another 2-5 minutes to do a few breath cycles to get your oxygen levels back to normal.
- If at any time you start to panic, relax and rise to the surface of the water. Panic will make the body accidentally inhale in the water, which can lead to drowning.
Step 4. Add movement if you feel comfortable
Swimming and forcing your body to dive deeper will use up more oxygen. Don't try to push yourself right away.
- When swimming, you should stay as relaxed and calm as possible to keep your pulse low.
- Swimming is the complete opposite. The pulse will be high and the muscles will move quickly.
Step 5. Measure progress by distance, not time
When you start swimming further without breathing, avoid using a timer or counting the seconds as you will mentally exhaust yourself. It's a good idea to measure how far and deep you can swim before needing to take in air.
If you want to track your time, ask a friend for help
Part 3 of 3: Keeping Safe
Step 1. Have someone else watch you closely during the exercise
Practicing alone is very dangerous because you cannot save yourself if you faint or begin to suffocate or drown. For added protection, make sure your friend is trained in CPR so they can help in an emergency.
Step 2. Practice in shallow water first
This way, you can stand or sit while in the water. Walking on water requires extra energy that depletes precious oxygen. It's also easier for you to come to the surface in case you need to catch a breath or have an emergency.
Step 3. Listen to your body
If your vision starts to blur or you feel dizzy, get out of the water immediately. Sacrificing personal safety is not worth the extra few seconds in the water.
Tips
- Get a free diving class if you want to be able to dive deeper and longer. That way, you can learn from professionals.
- Practice breathing on land daily to strengthen your lungs.
- Wear swimming goggles and nasal plugs if you are not used to being in the water for long periods of time.
- Stay away from stress and pressure while swimming in water to strengthen yourself mentally and physically.
- Exhale only a small amount of air to relieve pressure and breathe using only 80 percent of your lung capacity.
