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Writer's pictureThe Wild Bearing

Mastering the Breath-Hold: A Guide to Free Diving & Spearfishing



Welcome to the world of free diving and spearfishing, where the stakes are as deep as the waters you're exploring! This isn't your typical day at the beach. Imagine holding your breath, spear in hand, as you silently glide through the underwater realm, hunting not just for fish but for a deeper connection with the marine world. Ready to dive into the details? Let's learn how to stay calm, collected, and hold our breath way past the comfort zone.


The Breathless Pursuit


Free diving while spearfishing is a dance between patience and precision, demanding that we learn to hold our breath far longer than the average swimmer. The ability to stay submerged and calm under the water’s surface is not just about catching your next big meal; it's a test of mental and physical discipline.


Techniques to Enhance Breath-Holding

Free diving and spearfishing are not only about the moments underwater but also about the preparation above the surface. Enhancing your breath-holding capacity involves specific training techniques that target both your body and mind.


  1. General Exercise and Cardiovascular Fitness




Incorporating general exercise and cardiovascular fitness into your routine is vital. Regular aerobic exercise, such as running, swimming, or cycling, enhances overall cardiovascular health and increases your VO2 max (the maximum amount of oxygen your body can utilize during intense exercise). Scientific studies suggest that a higher VO2 max is associated with better breath-hold capacity. For instance, a study published in the Journal of Applied Physiology found that dynamic apnea (a form of free diving that involves swimming distances underwater) performance correlates positively with VO2 max levels.


How Cardio Helps:

  • Increases Lung Capacity: More aerobic fitness leads to an expansion in lung volume, enabling more air intake per breath.

  • Enhances Blood Oxygen Transport: Regular cardio workouts increase the efficiency of your circulatory system, improving how oxygen is delivered and used by your muscles, including those used for breathing.

  • Boosts Metabolic Efficiency: Cardiovascular training can enhance the metabolic systems that support longer and more effective breath-holding by improving CO2 tolerance and oxygen efficiency.

By integrating these exercises into your daily routine, you not only boost your breath-hold but also enhance your overall health, making every dive a bit safer and more enjoyable.


  1. Diaphragm Training: Just like any muscle, your diaphragm benefits from workouts. Exercises like diaphragmatic breathing, where you breathe deeply into your belly, can help increase lung capacity and control.

    1. Check out this video for a demonstration on how to do diaphragmatic breathing 

      1. https://www.youtube.com/watch?v=BCF5Jl4y1yU


  1. CO2 Tables: These training exercises involve holding your breath for a specific time, then shortening the recovery time between breath holds. This practice helps increase your tolerance to carbon dioxide, allowing longer and more comfortable dives.


  1. O2 Tables: Similar to CO2 tables but focused on increasing your oxygen efficiency. You gradually increase the length of your breath holds while keeping recovery times constant, which helps to improve your body’s ability to use oxygen more effectively. Below are examples of CO2 and 02 tables. You can adjust the times to fit your desired difficulty.


CO2 Table

02 Table

Breath 2:30

Breath 2:00

Hold 1:00

Hold :15

Breath 2:00

Breath 2:00

Hold 1:00

Hold :30

Breath 1:30

Breath 2:00

Hold 1:00

Hold :45

Breath 1:00

Breath 2:00

Hold 1:00

Hold 1:00

Breath :30

Breath 2:00

Hold 1:00

Hold 1:15

Ensure you are doing your breath holds on dry land away from water. Passing out may occur. It is recommended that you do your exercises on a couch, bed or floor, laying down and make sure you have a supervisor present. 


Learning from the Experts


To truly excel in free diving, it’s beneficial to study the routines of professionals. Champions like William Trubridge and Natalia Molchanova have shared insights into their training regimes, emphasizing relaxation and controlled breathing techniques. Resources like the Freediving Instructors International (FII) offer structured courses that not only teach these techniques but also focus on the physiological and psychological aspects of free diving.



The Risks Beneath


With the thrill of spearfishing comes inherent risks, primarily related to breath-holding:

  • Shallow Water Blackout: This perilous condition can occur when divers lose consciousness due to a lack of oxygen. It’s often the result of pushing one's limits too far and ignoring the body’s demand for air.

  • Barotrauma: As you dive deeper, pressure increases, which can lead to injuries in air-filled spaces like lungs and sinuses unless proper equalization techniques are used.


Safety First: Dive Buddies and Emergency Plans


Always dive with a buddy and keep an eye on each other. Your dive buddy is not just a companion but your lifeline in situations that can go from tranquil to treacherous in seconds. Moreover, an Emergency Action Plan (EAP) is crucial. This plan should include:

  • The closest medical facilities and how you are going to get there.

  • A method to contact emergency services.

  • Steps to handle different emergency scenarios.


Wrapping It Up With a Splash


As we surface from today's deep dive into the world of free diving and spearfishing, remember that mastering your breath is just as crucial as mastering the waters. Keep training, stay aware, and always respect the ocean's depth and its inhabitants. Whether you're in it for the thrill, the fish, or the pure challenge, the sea offers endless lessons in patience and humility.


Keep practicing, stay sharp, and remember, Always dive with a buddy because solo acts are for karaoke nights, not the deep blue sea.


Stay wild, stay safe and have fun!




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