Tag: #STA

3-4 Minute STA: Mindset and Techniques for Improved Breath-hold

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.

Mastering an 8-Minute Static

8-Minute Static: A Journey of Dedication & Deliberate Discomfort

Achieving an 8-minute static, holding your breath for eight minutes, is a remarkable feat demanding unwavering dedication, relentless training, and a readiness to confront discomfort head-on and embrace it. Over the past two and a half months, I’ve been fully immersed in this challenging pursuit, completing over 60 days of rigorous training, not counting active rest days (which still involve training).

Here’s a glimpse into my ongoing journey and the lessons I’m continually learning along the way.

Consistency is Key

Right from the start, I’ve committed to daily training sessions, understanding the pivotal role consistency plays in achieving success. Each day is dedicated to breath-holding exercises, cardiovascular workouts, and relaxation techniques, coupled with essential stretching. There is no option to just “skip a day”, even on the days that I feel run down, there is a minimum amount I must do and hold myself accountable for. This disciplined routine not only enhances my physical endurance but also fortifies my mental resilience to endure escalating discomfort levels.

Embracing Discomfort

Prolonged breath-holding inherently triggers discomfort, you are fighting with your body’s natural impulse urging you to breathe, often inducing anxiety and panic. Through continual and incremental practice, I’m learning to confront and overcome these sensations (and that’s all they are, “sensations” not good not bad). Embracing discomfort becomes a mental exercise, honing my ability to stay composed and focused even amidst physical protestations. This mind callusing, tenacity-building practice extends beyond freediving, nurturing the fortitude needed to confront life’s challenges with unwavering determination.

“Just Relax!” – The Best, Worst Advice

I know the worst thing anyone can say is to “Just Relax”; But in truth it can’t be overstated and is a cornerstone of static apnea training is mastering relaxation. Tension saps oxygen, directly impacting breath-holding capacity. When that first contraction kicks in and we begin to succumb to anxiety, not only does it heighten out discomfort on the hold but also greatly increases the risk of hypoxic events. Think about it, our brains use at least 20% of total body oxygen when at rest.

Setting Measurable Goals and Track Your Progress

Establish a high hard goal, then break it down to specific and measurable goals. Those weekly measurable goals let me know I am on track and give me a baseline for the following week. Additionally, incremental goals have proven instrumental in sustaining motivation and fostering a sense of achievement. With those goals comes tracking and documenting progress, which has proven equally invaluable. Reflecting on my journey allows me to acknowledge the distance traveled, serving as a potent motivator during moments of perceived “Failure”. Moreover, meticulously logging training sessions enables me to identify patterns, tweak methodologies, and refine techniques for optimal results.

The Journey Endures

While attaining an 8-minute static apnea marks a significant milestone, the journey is far from over. There remains ample room for refinement and growth before year’s end. Mental resilience is paramount, especially during periods of reluctance to train. Static apnea transcends mere physical prowess; it epitomizes mental fortitude, discipline, and the capacity to push beyond one’s comfort zone.

For those contemplating a similar goal, or any goal for that matter, remember that success hinges on consistency, embracing discomfort, and relentless pursuit of improvement. Keep pushing boundaries, and the rewards will inevitably follow. The journey is perpetual, with endless milestones awaiting attainment.