A 3~4min STA is achievable for you, It does not require advanced training!
Have you ever tried to hold your breath? Even though I’ve come a long way since I started, I still remember the feeling of those first attempts. A successful breath hold isn’t about being naturally gifted; it’s about your approach to the dive. Over the years, I’ve realized that 90% of what makes a good breath hold happens before you even take that final breath.
In my first freediving class with Ashley Chapman, I achieved a 5-minute static apnea (STA) on one of my initial attempts. Here’s what made that possible:
Expect nothing, approach with “No Expectations” I didn’t come into the course with preconceived notions of what I could or couldn’t do. I adopted a beginner’s mindset, aiming to absorb as much information as possible and enjoy the process. This openness made a significant difference.
Relaxing before a dive can be challenging, especially if your mind doesn’t easily switch off (I have ADD, so I know the struggle). There isn’t a one-size-fits-all solution, but the breathing pattern known as Ventilations in PFI helped me immensely. This structured breathing kept me focused and grounded, preventing my mind from racing. Over the years, I’ve tried various patterns and styles, but I still use one very similar to what I originally learned because the science behind it makes sense.
The Right Mindset instead of viewing the breath hold as a challenge to achieve the longest time possible, I saw it as an opportunity to discover my abilities and calm down. It was a chance to completely relax by trusting the process and surrendering to the experience. Understanding that our bodies know how to dive innately (look up the mammalian dive reflex, MDR) helped reduce the anxiety that inevitably arises during a breath hold.
The Body Scan during the dive, I perform a body scan to relax each part of my body, including my jaw and tongue. By moving my focus to individual body parts and mentally instructing myself to relax them, I keep my mind occupied and prevent boredom.
Additional Tips:
- Wait After Eating: It’s generally recommended not to eat four to eight hours before a static attempt. This includes skipping your morning coffee for a few days leading up to the dive.
- Use a Nose Clip: While it may be uncomfortable for some, a nose clip can prevent water from entering your nose, reducing distractions. Personally, I find the sensation of water on my eyes to be relaxing and it helps me stay present.
- Never Practice Alone: Always ensure you have a buddy or instructor with you for safety.
While my STA has improved considerably since then, reaching over 8 minutes, which requires specialized training, these base principles still apply to any level. By approaching freediving with the right mindset and techniques, you can significantly enhance your breath-holding capabilities.