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Introduction to "Relaxation" in Freediving

6/4/2023

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When you are freediving, one of the most repeated terms you will hear from your instructor or coach will be "Relax". But what exactly is meant by that term in the context of freediving? What can we relax, how can we achieve a more relaxed state and why is it so important for freedivers. Lets take a look at what is involved.
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Picture
People....relaxing

WHY we want to be relaxed is mainly to do with oxygen consumption, (as are most considerations in freediving). With only one full breath to take with us on our dive, our oxygen supply for that duration will always be finite. So we need to consider WHAT uses our oxygen while we dive. Movement (to a degree), is necessary, but then unnecessary movement or even muscle tension will use oxygen but with no benefit to the freediver. And just the same as unnecessary thinking and mental 'movement' will also increase oxygen consumption.

Therefore, we can break this topic into two parts; MENTAL relaxation and PHYSICAL relaxation, and look at the best measurement indicator of each. And finally the link between the two, the BREATH.

Physical Relaxation:
The human head weighs between 5-6kg and is held in place by just 7 vertebrae and around 20 muscles. The majority of the day, everyday we carry this weight around with us, but of course we get used to it so we don't think about it much (usually not until you hurt some of those vital neck muscles!).

However, in the water we have a sensation of weightlessness due to Archimedes principle which exerts an upwards force on the body. So while we have this support from the water we can totally relax our muscles secure in the knowledge that we are safe and will float. And to give in to this sensation is a really amazing feeling, and unique to us on in  our gravity inflicted land living lives. We can use the sensation of floating in the water as a cue to remind us to relax the muscles of the body and just let go of the tension and float, with the head and neck being an obvious place to start (and easy place to spot by the instructor if not relaxed). 

You can easily experiment yourself with feeling the difference between muscle tension and muscle relaxation by trying 'Progressive Muscle Relaxation'. That is, tensing and releasing specific muscles in isolation to feel the difference between the two states.

Mental Relaxation:
'Mind Chatter' can be characterised as that voice in our head that pops up intermittantly to say various things throughout a given day, the majority of which are not vital or important at that particular moment. And also, if we are worried or scared or distracted then this chatter can often be negative in its content, causing us increased anxiety or stress.

In isolation, the human brain uses 20-25% of the oxygen in the body and this amount can even increase up to 50% if we are thinking heavily or of complex matters! This is an amazing amount, so it is clear that if we can empty our mind of unnecessary thinking it is a great way to save oxygen. This brings us to meditation and mindfulness, a state where we are aware of what thoughts pop up into our mind and we can dismiss them before they take over our thinking. In fact freediving is often referred to as 'underwater meditation. Even using a Mantra (as used in yoga), which can be a word or a phrase repeated over and over to aid focus and concentration as well as positively reinforcing our state of mental relaxation.

Breathing for Relaxation:
What can we do to bridge the physical and mental aspects of relaxation? This brings us to our breathing. And the most important way we can prepare for the freediving breath-hold and prepares us both physically and mentally for the dive ahead. 

Breathing is something we do automatically without thinking about, but we can over-ride and control it if desired, with the benefit of doing that with the goal of relaxation is that by slowing breathing down, we can also slow the heart rate, save oxygen and feel even greater relaxation, ready to dive. As you can see this becomes a positive, repeating cycle.

Effective breathing preparation for freediving uses tidal volume breaths (relaxed and not full, in and out), but slower and a little deeper than our usual chest breathing. We want to utilise the diaphragm (the main breathing muscle), and use pauses between inhale and exhale to emphasise the slower speed through this control and therefore an increase in relaxation.

This is what is taught on first level freediving courses and is used by recreational freedivers and competitive freedivers alike, as a way to switch into 'dive mode', effectively linking both physical and mental relaxation for successful freedives. 


By David Watson, Owner, Founder & Head Instructor / AIDA Instructor Trainer at One Breath Freediving
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Natures Boost for Freedivers

8/2/2020

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Ever wondered if there is a natural way to 'cheat' at freediving?
​This could be the answer! The studies seem to prove it. Watch the video to find out more....
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Equalising for Freediving: 6 Common Mistakes & the Solutions

29/8/2019

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By David Watson, AIDA & PADI Master Freediver Instructor and Owner & Founder at One Breath Freediving, based in Malta

If there is one aspect in the sport of freediving that gets the most overlooked by new freedivers it has to be ear equalisation. Many people start freediving expecting it to be the physical breath hold or mental capacity to deal with being underwater to be the most challenging aspect of the sport, and are often surprised when it is actually  equalisation of the middle ear that proves to be the challenge. Because it’s just as simple as pinching your nose and blowing, right?

Well not exactly. Firstly lets refresh and look at Boyle's Law as to why we need to equalise our ears during a dive. On an airplane you can get away with a simple blow against a pinched nose (or sometimes just swallowing!) to help compensate for the change in pressure in the cabin, this because the pressure change in an airplane is relatively very small. In scuba diving, the other place where you might equalise your ears, you can descend slowly, come to a head up position (which makes it easier), wait some time for it to work (and breathe!) before carrying on. In freediving we are descending fast in a head down position which makes the whole process more difficult if not done correctly or efficiently.

So here are the six most common mistakes of equalising for freediving that I encounter with my students as a professional freediving instructor:

1) Not being relaxed: 
Suddenly finding yourself upside down underwater and holding your breath is not conducive to being relaxed! Then trying to add another complicated skill (equalisation) makes things even more difficult.
Solution: Practice breath holds dry to get used to that sensation and the urge to breathe. Practice pool dynamics or statics to get used to that sensation in the water. Use muscle relaxation exercises to give you greater awareness of your body and how you hold it.
 
2) Descending too fast:
The quicker you descend the quicker you need to equalise. Fine if you are proficient at it, otherwise it can be hard to keep pace.
Solution: Slow down the descent speed, use the discipline of Free Immersion where you can stop or slow easier using the line. Remember that as you get deeper you will become negatively buoyant so will still descend without even kicking or pulling.
 
3) Using the incorrect or an inefficient equalisation technique:
FRENZEL technique (not VALSALVA) is the best method of freediving equalisation. Some people do it automatically, and some people need to learn it.
Solution: Learn Frenzel technique and figure out the best tongue position that works for you and how to control the ‘gates’ (soft palette and glottis). You can do all of this away from the water.
 
4) Not equalising frequently enough:
Freediving equalisation has to be done fast so you need to be ready so as to do it as often and as quickly as possible.
Solution: Keep your fingers close to your nose ready to pinch quickly when needed. Equalise in a rhythm pattern in anticipation of greater pressure coming up, not just waiting to feel pressure before reacting to it, which will prove too slow.
 
5) Not equalising the mask:
The mask often gets forgotten as an airspace and needs to be equalised via exhaling through the nose. If not done this can have a knock on effect to the ability to equalise the ears.
Solution: Exhale into the mask when you feel the pressure on the face increasing with depth.
 
6) Not training or practicing:
As with any skill, ear equalisation takes time to master. The control of the parts of the body involved does not often come naturally (who knew before how to ‘close your glotis’!?!). But practice makes perfect! You can’t expect to be good at something without practicing it repeatedly.
Solution: Learn and practice, practice, practice! Fortunately most ear equalisation training can be done dry so you can practice any time before even getting in the water. Doing a little bit of training every day will pay off greatly in the long term.
 
I hope this topic has provided some insight and will help you on your freediving journey! Of course the best way to learn a new skill is with an experienced freediving instructor that can observe and correct any mistakes and offer you correct advice and training solutions.
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The Curse of the Cold

22/4/2018

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You know that feeling. You've just flown out for your annual holiday to the dream destination and you have been planning this trip for the past year. Warm blue water awaits you, long fins at the ready, and then you feel it. The soreness at the back of your throat and the tickling in your nose....the cold you dreaded is here! Pretty much a disaster for any freediver on holiday
After suffering one recently I thought I would answer and look at a few of the questions and myths around the common cold:

Are you are more likely to catch a cold on a flight?
Yes. But it's not the circulating air on the plane as most people think. Simply being in a confined space with so many other people, increases the risk of germs spreading. ALTHOUGH, re-circulated air is more likely to give you sinus problems (another issue for freediving). Also, low humidity in the pressurised cabin increases the risk of infection.

Why is a cold a problem for freediving?
The cold virus is attacking the membranes of your nasal passages and your sinuses which makes them swell up and increase mucus production. This clogs up the sinus passages causing increased pressure and pain. During a dive air in the body expandes and needs to be able to move which it can't do as easily if these passages are blocked.

So we know there is no cold cure, but what can decongestant medication do?
As we all know, there is no cure yet for the common cold. Antibiotics will only fight bacteria, not viruses. Decongestants (tablets or spray) can shrink the swollen blood vessels in the nasal passages, lessening the pressure and helping with drainage.

Is it safe to freedive using decongestant medication?
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Most research and advice on this topic is related to scuba diving (diving and descended under pressure for 30-45 minutes at a time). In scuba it is possible for the medication to wear off in that time causing problems on ascent. Freediving has different issues, most notably faster ascents and a lack of time to be able to stop and react if a reverse block (sinus pressure increasing from expanding air on ascent that is unable to escape the nasal cavity) occurs. Generally speaking it is risky, and anyway, if you are sick with a cold your body is fighting the infection and so is weaker and will therefore not be transporting oxygen as efficiently. Therefore you wont be feeling great and should not really be undertaking strenuous activity or pushing your limits!

Are there natural solutions for reducing congestion?
Inhaling steam such as in a hot shower or from a bowl of hot water. Adding an essential oil such a eucalyptus which has anti-inflammatory properties, can help. The hot steam dilates the blood vessels allowing increased blood flow and circulation, alleviates soreness and inflammation and liquifies mucus secretions making it easier to clear. Keeping hydrated also will allow the body to fight the virus quicker. Nasal irrigation such as a 'Neti pot' allows you to wash through the sinuses but this must be done with sterilised saline water and sterilised equipment and might feel uncomfortable if you are not used to it.

Any other options?
Snorkel!!! Most of the colour and marine life is in the top 0-10m of the sea, so you can still experience the wonder of being in the water and make the most of your holiday, even if you cannot dive down :)

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Breathless

9/2/2014

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Finally the wind has died down after what seemed like weeks of relentlessly strong wind which made the water choppy and a bit uncomfortable. Today was beautiful conditions and great visibility out at Lighthouse dive site, Dahab. 
Lyndsay's Level 3 course was going wonderfully (Dynamic 75m PB!) until suffering some inflamation to the middle ear after FRC mouth-fill training :-( So unfortunately it will be a few days resting out of the water for her, but no doubt she will be back stronger than before!
Tomorrow.......... BLUE HOLE and a bit more depth training, not to mention the chance to snorkel at 'El Bell' (video coming soon?!?).
Speaking of videos, check the YouTube channel for the videos uploaded only yesterday and today:
www.youtube.com/user/onebreathfreediving
I hope you enjoy them
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