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Living in the Now

27/7/2020

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By David Watson, AIDA Instructor Trainer & PADI Master Freediver Instructor and Owner & Founder at One Breath Freediving
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“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time — past and future — the more you miss the Now, the most precious thing there is.”
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Eckhart Tolle
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10 Inspirational Quotes by Athletes

26/4/2020

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By David Watson, AIDA & PADI Master Freediver Instructor and Owner & Founder at One Breath Freediving, based in Malta.
To keep you engaged and inspired during these times of uncertainty and adversity I have pulled together 10 of my favourite inspirational sporting quotes from athletes and coaches. Remember, there is always something you can train or work towards, even if you can’t get to the pool or sea right now. Use this time to work on mental toughness, pre-dive routine, breath hold training....there are still many options to improve yourself. I hope these quotes can help you on your way towards your goals.

  • ​“Never say never because limits, like fears, are often just an illusion.” - Michael Jordan
  • “It’s not whether you get knocked down, it’s whether you get back up.” - Vince Lombardi
  • “You miss 100% of the shots you don’t take.” - Wayne Gretzky
  • “To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” - Picabo Street
  • ”There may be people people that have more talent than you , but there is no excuse for anyone to work harder than you do.” - Derek Jeter
  • “Always make a total effort, even when the odds are against you.” - Arnold Palmer
  • “You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is a real joy.” - Arthur Ashe
  • “You can motivate by fear, and you can motivate by reward. But both these methods are only temporary. The lasting thing is self motivation.” - Homer Rice
  • “It’s not the size of the man but the size of the heart that matters.” - Evander Holyfield
  • ​“Nobody who ever gave his best regretted it.” - George Halas
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Do you have another favourite sporting quote to share, maybe one that has really helped motivate or inspire you in the past. If so, add it to the comments below.
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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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10 Reasons Why You Should Visit Dahab to Freedive this Winter

27/11/2019

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

Dahab on the Red Sea Sinai coast of Egypt has long been home to a thriving freediving scene. Let’s look at ten good reasons you should visit as a freediver this winter!

1. Blue Hole:
Visit the famous Blue Hole of Dahab which has 100m deep water just metres from the shore (see photo). Here you will find some of the world’s top freedivers training alongside the stunning scenery of the deep blue water and mountain back drop.

2. Tropical Water:
The red sea is the closest tropical water to Europe and it is very different to the Mediterranean Sea with much more colours and corals. Here water temperatures range from 22c-30c, so even at its coldest in winter, it is still much warmer than the nearby Mediterranean at the same time of year.

3. Winter Sun:
Dahab is lovely and sunny! While Northern Europe gets rain and darkness, Egypt is still a lovely 18c-28c which is perfect without feeling like it is too much. And being in a desert region there is virtually no rain.

4. Depth:
Very easy access to depth for deeper freediving. The bay where Dahab sits is sheltered from any wind and gives depths of up to 50m just metres from the shore. For depths over 50m, the Blue Hole is just a short taxi ride away. And all with no thermoclines.

5. Social – Lots of Freedivers!:
Dahab has to be one of, if not the only, place in the world where freedivers are not greatly outnumbered by scuba divers, and to talk to someone about freediving does not have to involve a long explanation about the sport (“No...... not cliff jumping”).

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Dahabs Blue Hole
6. Chilled Out & Friendly Vibe:
Unlike the more touristy parts of Egypt or North Africa, Dahab has a slower and more relaxed vibe. There is less hassle and a much more relaxed atmosphere than many other parts of Egypt, such as Sherm el Sheikh.

7. ‘Finding Nemo’:
Naturally, as the water is more tropical, so the marine life is more colourful and there are lots of colourful corals and fish to see. A favourite at recreational freediving depths are the numerous Anemone Fish (Nemo fish). If you are really luck the turtles in Dahab bay will come over to say hello.

8. Multi-Sports:
Dahab has to be one of the few places in the world that is good for both freediving and kite surfing. With a prevailing wind from the North, the main dive sites remain sheltered while giving enough wind to make superb windsurfing and kite surfing conditions. Not to mention scuba diving, rock climbing, trekking.......

9. Bedouin Camp Hospitality:
The Bedouins, the nomadic people of this region of the world, are extremely friendly and always offer wonderful hospitality. There is nothing better for an evening than sitting under the stars next to a camp fire with a cup of sweet Bedouin tea in your hand.
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10. One Breath Freediving:
In winter One Breath Freediving will be providing high quality and customised freediving training and courses from Dahab. Expect the same high standard just in a different location! So if you have seen Malta and want to experience somewhere different, this is definitely the place to go next. 
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Freediving & the Art of 'Play'

2/10/2019

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

Recently, during a shallower freediving session (that was forced on to us due to bad weather), I was diving down to the sea floor and just lying still on the sandy bottom playing with the sand in my hands. It was here during these breath holds that I was reminded of the importance of fun for freediving training. So for this blog post I wanted to discuss the concept of fun in sport and the importance of making practice ‘fun’, and how this can apply to freediving.

Freediving is a sport that can too often be overly focused on its end goals as a measure of success, as in “how deep was your dive?” or “how long did you hold your breath?”. Even at a recreational level it is still very easy to compare yourself with the person training next to you, or even comparing yourself to your own performance in the session you had last week. This ‘end goal’ focus can not only cause anxiety or increase fear of ‘failure’ but also as a consequence, reduce performance and decrease the positive feeling and sensation of the dive (which is why most of us do it in the first place, right?).

If we can try to recall our childhood when we played with our friends, maybe it was a football ‘kick about’ or a game of tag. There would usually be a winner overall but it more often than not, that that didn’t matter. The reason we played was for the joy of the play itself, not to try to beat our friends! To bring some of this fun back into adult sports can be very beneficial but at the same time it is difficult, especially to put our ego to one side. Having fun can increase physical and psychological health, releasing endorphins and decreasing stress. And what was the favourite word of us freediving instructors that we say to our students during the courses? .......RELAX..... This word is used so often in freediving that sometimes we can lose perspective of what we actually mean by it. Relax what? Relax how? Participating in an activity purely for the pleasure of the activity itself (with no end goals expected), can open up a doorway to new levels of relaxation due to the decrease in performance anxiety, (which creates tension and stress in both body and mind).

So what can this mean for our freediving training? It means sometimes dive off the line. Dive down to blow a bubble ring. Dive down to play with the marine life. Dive down and close your eyes. Dive down to look into a tunnel to see what is in there....just for the hell of it (exploration is FUN!). Sessions do not have to be about depth or times on every occasion. Playing and fun can distract from the breath hold and any anxiety (conscious or otherwise) associated with it. Hang and close your eyes.... Feel the sensation of the water on the skin... Try something new in the water with no expectations (no-fins maybe)! Or even like me, just lie on the seafloor totally engrossed with what small details or tiny creatures are before you on the sand, and this could provide you with a level of relaxation (and dive times) that simply cannot be achieved through force.
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Thanks for reading
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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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Snorkel: The most underrated piece of freediving equipment?

30/7/2019

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

The snorkel has to be one of the most maligned or taken for granted piece of equipment in the kit bag of a freediver. It is great for buddying or extended periods of waiting, watching or relaxing on the surface, and although some freediving agencies and some individual instructors seem to teach freediving with little or no snorkel use, for me it is one of the pieces of equipment that can make the biggest difference to the experience of our wonderful sport, especially to beginners and relatively inexperienced freedivers. But, its correct use is not often taught it is just assumed that it is known!

5 Things to look for in a good freediving snorkel:
  • Simple tube design (no valves or caps needed)
  • Rigid or moderately rigid material (silicone is good)
  • An attachment to clip it to the mask if and when required
  • Wide opening and bore diameter to allow good air flow
  • Adjustable mouth section can be desirable to create the optimum angle

​So what can go wrong with such a seemingly simple piece of equipment? Well, as just one example, bad positioning or incorrect angle can lead to swallowing some water, especially if an unexpected wave arrives. This can result in a reduction in confidence in equipment and/or ability,  which leads to a reduction in relaxation and consequently an increase in anxiety levels before the freedive. You get the picture. This knock on effect can quickly reduce the enjoyment of a freediving session.
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Keeping it simple.............
​5 Tips for good snorkel use and control:
  • Hold it loosely in your jaw, not clenched (there is no bonus for biting through it!) And let the tip of your tongue sit at the entrance to the snorkel mouth piece (between your teeth), to sense any water that enters before you inadvertently breathe it in
  • Angle it correctly so it points up (not forward) when you are relaxing and lying face down on the surface before your dive. Turn more with your whole body if you need to look a long way to the sides. This avoids dipping the top of the snorkel in the water
  • Always inhale a little more cautiously than normal and remember to keep the breathing slow and calm, using the diaphragm, with longer exhales
  • Take it out the mouth during the dive! It is no use underwater and can in fact be dangerous to leave it in your mouth as it is a passageway for water into the lungs if you black out
  • Use it! I often see people during the session, such as when putting on fins, and they struggle for breath and to complete a task when they could be using the snorkel to breathe AND be face down in the water doing what they need to do
One Breath Freediving stocks a range of freediving snorkels, prices ranging €14-€20
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Product Review: Octopus Pulling System

5/7/2019

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

Octopus is a company producing innovative freediving equipment, and is owned by Swiss freediver and designer, Pascal Berger. Best known for their high quality products especially the nose clips which have proved to be extremely popular, the Octopus line now includes lanyards, an equalisation tool and the newest product in the range, the pulling system.
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The pulling system is a smart product designed to allow you to pull up or let out the freediving rope in a controlled, safe and more energy efficient manner. Made from the strongest and lightest and strongest possible materials (including aluminium and carbon fibre), the first thing you notice is the size and the quality of the material. It is significantly smaller than other similar pully systems that are now on the market, and much more compact. The ergonomic triangle shape allows one handed, handling using a ‘trigger’ hand position as you release the line. Pull the trigger and the line flows through and release to let the tension stop the rope dead. 
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To pull up you can put one foot on the carbineer (that the tool is clipped on to under the buoy), lean back and pull the rope towards you in a ‘left/right’ alternate pull. The great thing here is that with every release of the tension after each pull, the weight is taken back by the locking mechanism, allowing you to take a break every so often.  This is a huge improvement on the traditional bottom weight lifting method of climbing on top of the buoy and lying face down pulling the rope up, with no chance of a break and the potential of falling off / getting tangled in the line / swallowing sea water / losing your weight belt (as you get on or off), all of which I have seen happen or experienced myself!

Post dive maintenance is minimal and it is advertised as requiring very little care: “It is so resistant that you can just leave it hanging under your buoy. No real need to rinse in fresh water.” Says the marketing, and so far this has proved absolutely true.
 
PROS:
  • Great energy saver, especially when pulling up rope from depth
  • Small and compact and ergonomic design (one handed use)
  • Very easy to adjust the depth of the rope up or down
  • Added safety for deeper divers (250kg load capacity)
  • Works with ropes 8-12mm

​CONS:
  • Can pull off the rope length markers that are electrical tape
  • Not so easy to transfer it between ropes
  • Can make for a lazy freediver! :D  

​Final Thoughts:

A great addition to a freediving buoy set up. Very easy to use and requiring little or no maintenance, it is easy to have and forget about but adds a lot to the organisation of a freediving. Overall, a great solution for much easier rope handing for freediving training and a very well designed product.
 
The Octopus Pulling System is available now at One Breath Freediving
RRP: €50
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TripAdvisor Certificate of Excellence 2019!

29/6/2019

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We are super pleased to announce that One Breath Freediving has been awarded the Trip Advisor Certificate of Excellence for 2019 - the second year running!
A big thank you to all freedivers and customers that have dived with us, past and present. We could not have done it without you!
David
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Freediving Comino Wreck: P-31

18/6/2019

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By David Watson, AIDA & PADI Master Freediver Instructor and Owner & Founder at One Breath Freediving, based in Malta
Freediving in the Maltese Islands has lots of wonderful features that make it spectacular; the stunning underwater visibility of up to 40m, the cliffs and caves that are prevalent across the islands, the deep blue colour of the water that is unique to the Mediterranean Sea. But one thing that really draws freedivers to Malta is the chance to dive on ship wrecks. Malta has a LOT of wrecks, some sunk by nature (storms), by humans (wars), or on purpose to create artificial reefs. The P-31 wreck falls into the latter category.
P-31 History & Key Information:
  • ​A former East German Kondor class mine sweeper built in 1960’s
  • Purchased by Malta in 1992 (along with P-29 & P-30)
  • Decommissioned in 2004
  • Sank 24th August 2009
  • 52m long, 7m wide, weighing 360 tons
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Since being purchased by the Maltese Tourism Authority and sank as an artificial reef attraction for divers, the P-31 now sits upright on the sandy seabed West of Comino( just South of Blue Lagoon and just West of Crystal Lagoon), approximately 200m from shore. The depth on the bottom here is 20m and the top of the wreck is at just 10m deep. In fact the P-31 sits so shallow that it was necessary to cut off the mast of the ship before sinking her so as not to obstruct boat traffic. The wreck can often be seen clearly from the surface when you arrive by boat and I have even seen it occasionally from out of the airplane window when arriving or leaving Malta on certain days! In the summer months you will see a yellow ‘X’ marker buoy above to indicate the wrecks position.
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Since her sinking, the P-31 has had to weather some rough storms as the prevailing winds on the islands are from a NW direction and sitting this shallow in the water means that waves and swell have had an impact, but considering that she has been underwater for 10 years already the wreck is still in very good condition. Before sinking she was thoroughly cleaned and made safe for divers. This means doors and hatches were removed and obstructions such fixtures, wires and cables were cleared out. There are a number of levels to explore and for a freediver it is normally clear and obvious which direction it is possible and safe to go in.
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​Specific Tips for Freediving The P-31 wreck:

  • Be careful of scuba divers! Sometimes there can be large groups of beginners on the wreck and they can block or obstruct exit points. Also, the wall of bubbles they release can hinder the view from a buddies perspective.
  • Check overhead and around you as sometimes there are still a few stray cables or pieces of metal jutting out or hanging loose. Mind not to cut your hands or catch your wetsuit on any sharp edges.
  • The large hatches (what would have been engine compartments) towards the centre and rear of the ship are open and linked together.
  • Surface close to your freediving buoy and display either the ‘diver down’ or ‘alpha’ flag (or both!), to signify that divers are in the water. Ideally, also have someone on the surface watching boat traffic that can warn or issue instructions.
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5 Essential Tips for Wreck Freediving:
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  1. Take a Freediving Course: Knowing how to breathe correctly, having efficient technique, and knowing your body and understanding safety and how to rescue correctly will all make you a better, safer and more confident freediver.
  2. Be a Good Buddy: Always freedive with a buddy, never freedive alone. This is the golden rule of freediving! And, watch your buddies dive attentively from the surface and then meet them at a depth of 10m as they return back to the surface.
  3. Do Your Research: Make a plan before you enter the water and discuss and adapt it during the session when necessary. Know what each other is doing and where you are going. Know the wreck: study photos, ask other divers. Is it safe? Look closely first from the outside and never go in anywhere where there is no clear and obvious exit
  4. Use Suitable Equipment: Use a freediving buoy and rope, that way you can relax and breathe safely before and after the dive, boat traffic can clearly see you, and you can get down to the wreck using Free Immersion and therefore save energy to explore the wreck with a longer bottom time. Also recommend is a torch to look into darker corners and a knife or line cutters in case or accidental entaglement.
  5. Have Fun! Freediving a wreck can be fascinating and exciting with so much to explore and discover. There really is something special about seeing close up some huge manmade structure out of its element and deep in the blue water.

Lastly, please remember, freediving, and especially wreck freediving, can be DANGEROUS. Always freedive with a buddy, never push your limits or enter enclosed spaces with no clear or obvious exit. Please take a freediving course for your own safety and that of your buddy.
Interested in wreck freediving? Then subscribe to One Breath Freediving and follow our ‘Wrecks of Malta’ video series! Speak to David about freediving courses and wreck exploration possibilities.
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www.youtube.com/user/onebreathfreediving
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