Free diving breath-holding training method
1. Preliminary preparation
Don't eat for 2 hours before any water activities. Some people who digest food slowly need longer rest time. Avoid letting caffeine or other similar substances stimulate your nerves. Remember, sometimes the expected time you want to achieve will prevent you from completing it.
2. Always need a potential partner!
Don't do any underwater training without a potential partner who knows the common sense of free diving safety. Remember, if there is no one around to help, you will drown in a shallow pool or even a bathtub! Taking a free diving course will teach you and your friends how to take care of each other while practicing holding your breath. Ask your potential partner to pat your shoulder and touch your arm every 30 seconds or less. It's best to start this examination two minutes before your personal best time. You can give him a small but clear hint. If your potential partner doesn't see the response, he should check it again and do some rescue techniques. A lifeguard or someone who has not been educated in safety procedures cannot be a potential partner who can monitor your life safety.
relax
If you want to hold your breath for a long time, you'd better relax and try again. So, first of all, don't arrange the practice time between lunch and afternoon tea. Take time to calm your mind and body. Don't stand in the water to calm down and relax, because it will use a lot of muscle groups. Find a place by the pool where you don't need to consume your legs and torso. Use what you have learned, such as the third eye or other relaxation techniques you know to calm and relax your mind. If it is in water, can it be used? Face immersion? It takes at least 3 minutes to strengthen the diving reflex. Then relax for at least 10 minutes.
Adjust breathing
Begin to take a deep breath and breathe slowly in the abdomen for about 5 minutes. Exhale as long as possible than inhale, and don't forget to pause after exhaling. Never hyperventilate! Paying too much attention to breathing can easily make you hyperventilate involuntarily. If you feel that you have signs of hyperventilation (dizziness, finger tingling), you should slow down the pace of breathing and make the pause between breaths longer. After these introductions, take the same deep breath for at least 2 minutes and slowly before each continuous breath-holding attempt.
5. Inhale and take the last three deep breaths.
The last breath means: the more air, the longer the time. Try to inhale as deeply as possible into the abdomen and chest, and hold your breath for a while, even if you feel a little? Too full? . For beginners, sometimes it is best to start from 85%-‐ 90% of the maximum inspiratory capacity. More and more experienced people can gradually increase the maximum inspiratory volume.
6. Hold your breath
Try to start holding your breath and keep a smooth transition without using physical strength. It looks a bit like sleeping.
relax
Probably one of the most important things. You must relax your body as much as possible. Don't worry too much about low heart rate. This is helpful, but in competition or other tense situations, the heart rate is often high, but there is no need to worry, because faster heart rate can also achieve good results. Try to relax everything, from your legs to your fingers. One of the most common problems is that you can't relax your neck and shoulders. Last but not least, try to relax your mouth and tongue so that you won't be forced to hold your breath. Keep feeling your body,
8. Don't always think about time, try not to think about things or other things.
Don't start counting or looking at your watch, your main goal is to forget the time!
It's best to think nothing, but in fact it's hard to do, and it often needs practice. If you can't keep your mind blank in the process of trying to stay calm or always start thinking about time, your mind will be clear easily and it will take time to overcome it. Like walking through your apartment or driving to work. Don't think about anything exciting.
9. Challenge in a simple way!
When you hold your breath to a certain extent, the state of relaxation is over. Most people have reached the point where the diaphragm begins to contract? Passive breathing. At this time, you can try to mentally force yourself to do it for the last time? Relaxation stage? . Even when my body can't calm down, I will tell him to relax until the last time. You can imagine that you are lying on a beautiful lawn. Now you can slowly transfer the air from the abdomen to the chest, which will make you better control the contraction and add some extra time. Do it slowly and use as few muscle groups as possible. A good partner can make you feel 100% safe, and when you feel that you can't hold your breath any longer, some methods are very helpful.
10. resume breathing
Before you start cheering for your new record, you need to take another deep breath. First of all, let all the waste gas out of the body by spitting out a little air (20%) and inhaling it immediately until it is full. This will ensure that you have enough oxygen to provide the most important parts quickly! You can also try hook breathing, which has many benefits, especially when you are close? Samba? (LMC, loss of autonomy) or after a sudden coma.
(Note:' hook breathing' is also called' pilot's anti-G breathing'. This breathing method was first used to train fighter pilots to actively resume breathing under anoxic conditions. Generally speaking, it is to inhale a small amount of air in a hurry and stay for a short time. In this way, oxygen can be transmitted directly to the brain through the lungs faster, thus avoiding falling into a coma.
Hook breathing is different from packing, the former is chest breathing and the latter is abdominal breathing. The specific method is that when you dive at a great depth, such as 40 meters, at 40 meters, your lung volume is a quarter of the water surface. When you return to the surface, the lung volume increases and the oxygen concentration suddenly decreases. This 95% diving coma occurs on the surface of the water. At this time, if all the air in the lungs is highlighted, the oxygen in the lungs will be reduced, which is more likely to lead to coma. The correct way is to exhale less than half of the air in the lungs. Take a quick breath (chest, not abdomen), and you can't hold it for half a second. If you can repeat this breathing method for three times, it means that you have passed the dangerous period of diving coma, and then take three short breaths without holding your breath and turn to normal breathing. At this time, you can take off your mask and make an ok gesture like a referee.
Fishing and hunting enthusiasts can breathe in this way every time they come out of the water, but the frequency should not be too much, otherwise it will lead to hyperventilation and induce diving coma. If you have tingling and other symptoms when breathing, it means that you are hyperventilating, try to relax, lower your heartbeat and dive again.
1 1. Don't doubt or be superstitious!
You may think that your last breath is not perfect. You forgot to use the special mirror? Did you forget that this special breathing technique was accurately done 10 times? Still think today is not a good day?
Don't do this! When you have these doubts and superstitious ideas, it is impossible to complete a good static breath-holding attempt. They scare you and make you uncomfortable, so you can't get good grades.
But how can we avoid these? I believe that to achieve a satisfactory result depends only on your confidence and spiritual strength! It is also helpful to practice more under different conditions, such as different times of the day, different swimming pools and different stress situations.
Must use it? Safe time? Skill. Use a time that you can always finish (it must be close to PB MINUS one minute PS: it may be the limit time MINUS one minute), and achieve this goal every time you practice. Anyway, when this safe time comes, you won't doubt yourself.
The potential dangers of free diving
Free diving is called the second most dangerous sport in the world by Forbes magazine, next to skydiving.
Faint and drown
Free diving is undoubtedly very dangerous, and drowning is one of the risks. When divers dive, seawater will do great harm to the lungs.
Stress, some people even experience the so-called "diving fainting" and lose consciousness in the process of floating. This sport requires high physical fitness, but it also requires strict personal attention. You must get rid of all distractions and devote yourself to diving.
When diving, the capillaries of the human body contract, blocking the flow of blood from the heart to the end of the body, leaving more oxygen and blood in the heart and brain. When approaching the water surface, the capillaries begin to expand again, and blood begins to flow from the brain to the limbs. In this process, lack of oxygen in the brain can easily cause fainting. Shallow water fainting is only a temporary loss of consciousness and will not have a lasting negative impact on the diver's health. If it happens too frequently, it will become a habitual reaction. When the brain is deprived of oxygen, the body will have a natural reaction of active shock in order to conserve oxygen. It is dangerous to dive alone for the first time-fainting itself is not dangerous, but unconsciously facing underwater will lead to drowning, so it is best to dive with experienced partners. At 30 meters underwater, fainting is a potentially fatal factor.
Samba killer
Another killer who killed divers was called samba, or limb spasm. More people are afraid of "lung compression"-blood flowing into the lungs, causing breathing difficulties and long-term trauma. Free diving will also encounter eardrum pressure loss. When diving, the lung pressure becomes smaller, and it is difficult to transport gas to the mouth. Therefore, divers must learn to breathe the air from their lungs into their mouths and lock their throats so as not to swallow the air. The air in the mouth is very important for divers, who hope it can balance the pressure on their ears. If the ear pressure is unbalanced, the eardrum will rupture.
Free diving competition
Indoor project (swimming pool)
Web dynamics (swimming distance in competition)
Dynamic DNF (Competition Swimming Distance) without Web Page
Static breath-holding STA (game breath-holding time)
Deep projects (oceans, lakes, etc.). )
Constant weight with webbed CWT (diving depth in competition)
Constant weight of CNF without fins (diving depth in competition)
Rope climbing diving FIM (competition diving depth)
Variable counterweight VWT (diving depth in competition)
Unlimited NLT (race diving depth)
Note: The so-called unchangeable means that the counterweight used before diving and during ascending remains unchanged.
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