Maybe you want to stay underwater for a while to win a game in the pool or just want to see the world from a different perspective. While holding your breath underwater for too long can be dangerous, with proper preparation, you can do it easily.
Step
Part 1 of 3: Preparing to Dive Underwater
Step 1. Determine how long you can hold your breath outside the pool
Stand or sit still. Breathe slowly and deeply. Take a full breath. After inhaling maximally, hold the breath by closing the larynx. Use a stopwatch to see how long you can hold your breath. If you are satisfied with the time achieved, that means you can go to the pool. If not, try to increase lung strength and capacity with breathing exercises and regular exercise.
You've probably heard of people who can hold their breath underwater for a few minutes. This condition is possible due to the diving reflex in mammals, which allows mammals to hold their breath longer underwater than on land. However, this is a survival instinct, and should not be a mainstay. In addition, the record holders for the ability to hold their breath train their resistance regularly and do it under special conditions.
Step 2. Practice breathing through your diaphragm
Just because you're breathing constantly, doesn't mean you're getting the most out of this ability. Abdominal breathing exercises that strengthen your lungs and diaphragm (the muscle that separates the chest and abdominal cavities) can allow you to breathe more consciously and effectively.
- Lie down on a flat surface. If you have lower back pain, place a pillow under your head and/or under your knees.
- Place one hand on the chest, above the heart area, and the other hand slightly below the ribs.
- Inhale slowly through your nose. The hands on the stomach should be raised, but the hands on the chest should remain still.
- Tighten your abdominal muscles and exhale slowly for 6 seconds through pursed lips. Remember, your hands over your chest should stay still as you do this.
- Do this exercise for 5-10 minutes several times a day. When you get used to it and can do it easily, try placing a book, a bag of rice, or a sand bag (sold at yoga supply stores) on your stomach to strengthen your diaphragm.
Step 3. Do aerobic exercise regularly
This kind of exercise increases the heart rate. A regular exercise routine will strengthen the function of the heart and respiratory system and use oxygen more efficiently. To maintain general health, adults are recommended to do moderate exercise for at least 30 minutes every day of the week.
- Running, cycling, swimming, aerobic exercise, or dancing are all aerobic activities. Try several activities to choose the type of exercise that works best for you. Doing the exercise regularly is much easier if you like it.
- Establish an exercise routine. Routines help exercise activities become regular habits. Do the exercise at different times (eg morning or evening) to choose the period that is most comfortable for you.
- Even short-term physical activity, such as a 5-10 minute walk, can help improve physical health. Try to aim for 30 minutes per day of exercise.
Step 4. Find out whether holding your breath underwater for a long time is allowed in the swimming pool you are using
Public swimming pools may not always allow this kind of activity due to the risk of hypoxia (lack of oxygen supply), which can impair brain function, cause loss of consciousness, and even death.
Part 2 of 3: Diving to the Bottom of the Pool
Step 1. Choose the right place to dive
You can dive completely in water deeper than your height, or where the water can cover your head when you're sitting (or even lying down, like in a children's pool). The most important factor when choosing the right place is to pay attention to the surrounding environment. Always be careful when you will hold your breath underwater, especially in public swimming pools with a large number of visitors who are usually busy with their own activities and do not pay attention to others.
- If you want to dive to the bottom of the pool, choose the area near the wall because it is the safest. However, don't forget that people enter the pool from the edge. It is better to try to find a relatively secluded place, away from the edge of the pool that many people choose to dive into and away from the dense crowds. Also, stay away from drainage holes, which have a strong suction ability that can cause injury or death. Have a friend watch you while you're underwater.
- If you're swimming underwater, watch for people milling about and remember that other swimmers may not be paying attention to you. Ideally, you should look for an unimpeded path first, which you can go through without any problems until you reach your destination.
Step 2. Take a vertical position in the water with your feet pointing down
If you're in a shallow pool area, chances are you'll be standing. If you are in a pool that is deeper than your height, your body will easily take a vertical position because the lower part of the body is usually heavier than the upper part.
Step 3. Inhale slowly and deeply to fill the lungs with oxygen
Do not breathe fast and short (hyperventilation). Taking rapid, successive breaths before diving is known as “dangerous underwater breath holding behavior” (DUBB) and can cause hypoxic blackouts, leading to brain damage, loss of consciousness, and even death.
Step 4. Take a crouched position
Pull your knees in and hold them close to your chest by holding them tightly. This snuggle position changes the amount of space you occupy in the water and allows you to dive deeper into the water and find it easier to stay underwater.
Objects, and bodies, sink in water if they have a higher density than water. The density of an object depends on its mass and volume (the amount of space it occupies. Therefore, try to occupy less space in the water to help you dive more easily
Step 5. Immerse your body
Slowly release the air bubbles through the nose. You can do this by mouth, but the bubbles will be bigger and make you dive faster. You can use your nose and mouth at the same time by puffing out your cheeks between exhalations. Let the head and body dive into the water. When your feet touch the bottom of the pool, sit in a comfortable position (such as a cross-legged position) or hug your knees in front of you.
Step 6. Return to the surface
When you're ready or out of air, look around to make sure nothing is blocking your way to the surface. Whether you're sitting or standing, press down on the bottom of the pool with your feet and stretch your arms up to push yourself up or swim up.
Part 3 of 3: Swim Underwater Down the Long Pool
Step 1. Inhale slowly and deeply several times to fill the lungs with oxygen
Remember, avoid hyperventilation (breathing quickly and short). This behavior is dangerous because the body will lose oxygen more quickly and you can experience hypoxic fainting or even death can occur.
Step 2. Immerse your head and body in an elongated slender position
As you descend below the water's surface, take a horizontal position parallel to the pool floor. Keep your head and eyes in a neutral position facing the bottom of the pool and extend your arms above your head, holding them close to your ears.
Step 3. Use your feet to push hard against the wall
Make sure your body and arms are in an extended position, bend your knees, and place your feet on the wall of the pool. Press firmly with both feet to propel your body forward and give you body momentum.
Step 4. Use a dolphin kick to propel your body across the water
This kick is considered the most powerful for swimming underwater. Bring your legs together and bend your knees slightly. Perform kicks with both legs forward simultaneously and finish with both feet slightly in front of the body. Repeat until you reach the other side of the pool while rising to the surface for a breath of air if necessary.
The power of a dolphin kick comes from the whip-like motion of the legs. Focus on fully straightening your legs for maximum strength
Step 5. Always keep your entire arm extended forward as you swim
This elongated lean position is most effective at breaking the water as quickly as possible and will warn you of any obstacles ahead.
Step 6. Get out of the water
When your hand hits the pool wall, use it to push against the wall and bring you to the surface.
Tips
- Wear a mask and swimming goggles. Some people may prefer to swim with their eyes closed, but one of the joys of swimming in water is seeing everything around you.
- If you're not competing, try using the breaststroke instead of a dolphin kick in the water and keep your arms straight out in front of you. This way, it may be easier for you to hold your breath and be able to swim more comfortably underwater the desired distance.
- You may be able to cover longer distances, but worry too much about not having enough air and having to surface. Follow the tips above and to take your mind off the urge to surface, try playing a happy song or melody in your mind while continuing to swim closer to the bottom of the pool.
- If you feel the urge to take a breath, just do it (don't push yourself too hard). However, with more practice swimming underwater, you might be able to traverse the length of the pool without breathing hard!
- It is estimated that the average swimmer can swim underwater without difficulty breathing across a distance of 15-20 meters, maybe even 25 meters.
