Breath-Holding Basics: How to Stay Calm and Dive Confidently

Breath-holding is one of the most crucial skills for anyone looking to dive confidently and safely. Whether you’re spearfishing, freediving, or snorkeling, mastering your breath can improve your underwater experience and extend your dive time. Here are some beginner-friendly tips to help you stay calm, focused, and in control during your dives.

1. Learn to Breathe Efficiently

Your journey to better breath-holding starts with efficient breathing techniques. Practicing controlled breathing helps you lower your heart rate, conserve oxygen, and stay calm underwater.

• Diaphragmatic Breathing: Breathe deeply into your belly, expanding your diaphragm rather than your chest. This increases oxygen intake and helps relax your body.

• Exhale Slowly: Controlled, prolonged exhales are key to conserving energy and reducing stress.

• Relaxation Breaths: Before diving, take several slow, deep breaths to relax your body and prepare your lungs.

Pro Tip: Avoid hyperventilating before a dive—this can lead to shallow water blackout. Focus on calm, steady breathing instead.

2. Practice Static Apnea

Static apnea is a breath-holding exercise performed while stationary. This practice allows you to build your confidence and lung capacity in a controlled environment.

• Find a quiet, comfortable place, and lie on your back in shallow water or on land.

• Take a series of deep relaxation breaths, then hold your breath for as long as you can comfortably manage.

• Time yourself and gradually increase your breath-hold duration with practice.

Pro Tip: Always practice static apnea with a buddy for safety, especially in the water.

3. Stay Relaxed Underwater

Relaxation is your best friend while holding your breath. Tension wastes oxygen and shortens your dive time.

• Move Slowly: Streamline your movements and avoid sudden or unnecessary actions.

• Find Your Focus: Visualise calm, soothing scenes or focus on a single task, like observing marine life.

• Float Naturally: Let your body sink or float as needed to reduce effort and conserve energy.

Pro Tip: Staying calm not only extends your dive but also helps you enjoy the underwater experience more fully.

4. Train Your Lungs

Strengthening your lungs and diaphragm can significantly improve your breath-holding ability.

• Breath-Hold Walks: Walk while holding your breath to simulate the effort of swimming.

• Practice in the pool: Practice your breath-holding skills in a safe, controlled setting at the local pool. Many communities and clubs, such as Girls Who Spearfish, hold affordable diving training sessions where you can polish your skills under supervision. These sessions provide an excellent opportunity to improve in a safe and supportive environment.

• Yoga and Stretching: Incorporate exercises that improve flexibility and strengthen your lungs, such as yoga poses or rib cage stretches.

Pro Tip: Consistency is key. Short, daily sessions yield better results than occasional long workouts.

5. Know Your Limits

Safety is the most important aspect of breath-holding. Never push your limits or dive beyond your comfort zone.

• Buddy System: Always dive with a buddy who can assist you in case of an emergency.

• Listen to Your Body: If you feel discomfort or panic, surface immediately and reset.

• Avoid Overexertion: Stay within your skill level and gradually build your capacity over time.

Pro Tip: Respect your body’s signals. It’s better to complete multiple shorter dives than risk pushing too far in a single attempt.

Final Thoughts

Breath-holding is an art that combines physical control, mental focus, and practice. By learning to breathe efficiently, staying relaxed, training your lungs, and knowing your limits, you can dive confidently and safely.

Every dive is an opportunity to connect with the ocean and push your boundaries—just remember to prioritise safety above all else. What breath-holding techniques have worked for you? Share your tips in the comments below!