5 Exercises to Boost Breath-Hold and Lung Capacity for Freediving

The human body is an extraordinary creation, capable of adapting and improving in countless ways, including freediving. By training specific aspects of your physiology, such as CO2 tolerance and oxygen efficiency, you can enjoy longer, more relaxed dives.

To help you on this journey, here are five exercises to enhance your breath-holding ability and lung capacity. But before you start, always remember: never practice breath-holding exercises in the water without a trained buddy. These exercises should be done on dry land, away from sharp objects and bodies of water, to ensure your safety. Let’s dive in!

1. Oxygen Tables

Oxygen tables are designed to guide your breath-holding practice by keeping the recovery periods consistent while gradually increasing the duration of your breath holds. Adjust the table to match your current ability by either shortening or lengthening the breath-hold times.

Instructions:

• Find a comfortable position, either lying down or sitting with your back supported.

• Warm up for 3 minutes using a relaxing breath pattern, such as heart coherence breathing (inhale for 5 seconds, exhale for 5 seconds) or a body scan to calm your mind and lower your heart rate.

• Begin by taking a deep breath, holding it for 30 seconds, and then exhale. Recover for 2 minutes.

• Repeat the process, increasing the breath-hold time by 15 seconds each round.

• Continue adding time to your breath holds while maintaining a consistent recovery period. Track your progress to see improvements.

2. Carbon Dioxide (CO2) Tables

CO2 tables differ from oxygen tables in that the breath-hold time remains the same, but the recovery periods gradually shorten. This exercise helps build tolerance to increased CO2 levels in the body, essential for longer breath holds during dives.

Instructions:

• Find a comfortable position, either lying down or sitting with your back supported.

• Warm up for 3 minutes as you would for the oxygen table.

• Start by holding your breath for 1 minute, then exhale and recover for 2 minutes.

• Repeat the process, but decrease the recovery time by 15 seconds each round.

• Continue reducing the recovery time until you reach a minimal recovery period, such as one breath (about 15 seconds).

• After every three successful sessions, increase your breath-hold time by 10-15 seconds to further challenge yourself.

3. Short Recovery Breath Holds for CO2 Tolerance

Improving your CO2 tolerance is crucial for extending your breath-hold times. One effective method is to practice short recovery breath holds, which trains your body to handle higher levels of CO2 more efficiently.

Instructions:

• Begin with 3 minutes of coherence breathing: inhale for 5 seconds, exhale for 5 seconds, focusing on relaxation.

• Take a deep breath and hold it for 40 seconds, then exhale. Perform two quick recovery breaths.

• Repeat the process ten times, holding your breath for 40 seconds each time.

• Once you’ve completed four successful training sessions, increase the breath-hold time by 10 seconds to push your CO2 tolerance further.

More tips on how to improve your Co2 Tolerance here.

4. Lung Capacity Expansion

Lung capacity plays a significant role in how long you can hold your breath. The larger your lung capacity, the more oxygen you can store, which is vital for extended dives. Men typically have a larger lung capacity than women, but with the right exercises, anyone can improve.

Lung stretching exercises help increase lung flexibility and reduce the risk of lung squeeze, making deep dives more comfortable and safe.

What is Lung Stretching?

Lung stretching involves specific exercises that stretch the lungs and intercostal muscles, reducing residual volume (RV) and increasing vital capacity (VC). These exercises make more room for air, allowing for deeper inhalations and more oxygen intake.

Lung stretches can be performed through inhalation stretches and passive exhale stretches. Inhalation stretches should only be done under the guidance of an experienced instructor.

5. Lung Stretching Exercises

Lung stretching exercises can be done on an empty stomach for better results, but it’s not mandatory. Approach these exercises slowly and progressively to avoid any risks. Always avoid pushing past your limits and be mindful of your body’s signals.

Side Stretches

Warm-Up (8 minutes):

• Find a relaxed position, either lying down or sitting with your back supported.

• Spend 2 minutes isolating your breath in your stomach, then 2 minutes in your intercostals, and finally 2 minutes in your chest. Finish with 2 minutes of full breaths, feeling each part of your body expand with air.

Full Lungs Side Stretch (5 minutes):

• Sit cross-legged if you’re lying down. Take a deep breath to fill your lungs completely.

• Hold your breath and extend your right hand to the ground, lifting your left hand overhead. Slowly stretch to the side and hold until you can’t anymore. Breathe out and recover.

• Repeat on the opposite side.

Twists

Warm-Up (8 minutes):

• Follow the same warm-up routine as described in the side stretches.

Full Lungs Twist Stretch (5 minutes):

• Sit cross-legged and take a deep breath, filling your lungs completely.

• Hold your breath and twist your torso to the left, holding the twist until you need to exhale. Recover and repeat on the other side.

Watch a tutorial here.

In Summary

Lung stretching increases flexibility in your lungs, rib cage, and intercostal muscles, reducing residual volume and increasing vital capacity. These benefits are essential for freediving, allowing you to take in more oxygen and extend your dive time. Always perform these stretches carefully and with proper warm-ups, and never push past your limits.

With consistent practice, these exercises will significantly improve your breath-holding ability and lung capacity, making your freediving experiences longer and more enjoyable.​