How to Hold Your Breath Longer: Freediving Breathwork Techniques

Introduction to the Breath Hold

Ever wondered how freedivers stay underwater for minutes at a time? The secret lies in mastering breath control. Whether you're a beginner or an experienced diver, improving your breath-hold time can enhance your performance, relaxation, and connection with the ocean.

In this guide, we’ll explore scientifically backed freediving breathwork techniques to help you hold your breath longer. By training both your body and mind, you’ll learn to optimize oxygen use, stay calm, and extend your time beneath the surface.

Understanding Breath-Hold and Freediving

Before diving into techniques, it’s essential to understand what happens in your body during a breath-hold. Freediving isn’t just about holding your breath—it’s about training your body and mind to remain calm and efficient with oxygen.

What Happens When You Hold Your Breath?

  • Oxygen is used, CO₂ builds up – As you hold your breath, oxygen fuels your body which increases carbon dioxide (CO₂) levels, triggering the urge to breathe.

  • CO₂ tolerance determines comfort – Freedivers train to increase comfort with rising CO₂ levels, extending their ability to stay underwater.

  • The key is relaxation – The more relaxed you are, the less oxygen you use, but more importantly the less CO2 you create, and the longer you can hold your breath before discomfort sets in.

This is where breathwork training comes in. By practicing relaxation and CO₂ tolerance techniques, you’ll extend your breath-hold naturally and safely.


The Key to Longer Breath-Holds: Relaxation

Relaxation isn’t just helpful in freediving—it’s the single most important factor for increasing your breath-hold time. Here’s why:

Why Relaxation Matters in Freediving

✅ Lowers Heart Rate – A relaxed body slows your heart rate, reducing oxygen consumption and extending breath-hold time.
✅ Reduces CO₂ Build-Up – Tension burns oxygen and creates CO₂ faster, triggering the urge to breathe sooner than necessary.
✅ Enhances Mental Clarity – A calm mind helps you focus, preventing panic and improving your overall freediving experience. Additionally mental activity consumes a lot more oxygen than many of us realize.

By focusing on relaxation techniques, you’ll train your body to delay the urge to breathe naturally—without force or struggle.




How Breathwork Improves Freediving

Incorporating breathwork into your training has several benefits:

🔹 Enhances Relaxation – While there are countless relaxation techniques for freediving, foundationally they all begin with the breath. Proper breathing techniques help you enter a deep state of calm before and during a dive. This is the key to increasing your breath hold.
🔹 Increases Oxygen Efficiency – With training, your body learns to use oxygen more effectively, reducing fatigue.
🔹 Improves CO₂ Tolerance – The more exposure to high CO₂ levels (from breath-holds), the more comfortable your body becomes with them.
🔹 Strengthens Breath Control – Breathwork gives you control over your breathing, helping you manage stress both in and out of the water.

Mastering different breathwork techniques allows you to create a personalized breathwork toolbox—helping you find the best methods for your body and diving style.



Breathwork Techniques to Hold Your Breath Longer

Now, let’s dive into proven breathwork techniques that will improve your breath-hold ability:

1. Diaphragmatic Breathing (Belly Breathing)

📌 How to Do It:

  • Sit or lie comfortably.

  • Place one hand on your chest and one on your stomach.

  • Breathe in deeply, expanding your belly while keeping your chest still.

  • Exhale slowly and gently, allowing your belly to relax.

  • Focus on relaxed and passive exhales, no need to squeeze the air from your lungs.

✅ Why It Works:

  • Lowers heart rate and induces relaxation.

  • Encourages efficient oxygen use and deep lung expansion.

2. Box Breathing

📌 How to Do It:

  • Inhale for 4 seconds → Hold for 4 seconds → Exhale for 4 seconds → Hold for 4 seconds.

  • Repeat, gradually increasing the count if comfortable.

✅ Why It Works:

  • Regulates the nervous system, reducing stress.

  • Enhances breath control and focus, useful before diaghramtic breathing for dives.

3. Exhale Breath-Holds

📌 How to Do It:

  • Take a deep breath in, exhale fully, then hold your breath on empty lungs.

  • Stay relaxed and observe the sensations.

✅ Why It Works:

  • Builds CO₂ tolerance, helping you handle the urge to breathe.

  • Strengthens breath-hold endurance without full lungs.


4. Resistance Breathing

📌 How to Do It:

  • Inhale deeply and exhale as slowly as possible by pursing your lips, pressing your tongue against your teeth, or slightly constricting your throat.

✅ Why It Works:

  • Slows breathing rate, reducing heart rate.

  • Promotes deep relaxation, ideal for pre-dive preparation.



Safety First: Never Train Alone in Water

Breath-hold training can be dangerous if done incorrectly. Here’s how to stay safe:

⚠️ Never Train in Water Alone

  • Always have a trained buddy when practicing in the water.

  • Shallow water blackouts can occur without warning, even in experienced divers.

⚠️ Dry Training for Solo Practice

  • If you don’t have a buddy, practice breathwork and breath holds on land.

  • Dry breath-hold exercises are just as effective and completely safe.

⚠️ Know the Risks of Blackouts

  • Low oxygen levels can cause unexpected loss of consciousness.

  • Never push yourself beyond comfort—freediving isn’t about fighting your body.

⚠️ Listen to Your Body

  • Training should feel gradual and enjoyable.

  • If you feel lightheaded or uncomfortable, stop and recover.





Key Takeaways

✅ Relaxation is the #1 factor in holding your breath longer—it lowers CO₂ build-up and delays the urge to breathe naturally.
✅ Breathwork techniques like belly breathing, box breathing, and resistance breathing enhance relaxation and mental clarity.
✅ CO₂ tolerance training improves your ability to stay calm and comfortable as CO₂ levels rise.
✅ Safety first—never train in water alone, practice dry training when solo, and be aware of shallow water blackout risks.



Want to Take Your Freediving to the Next Level?

Ready to improve your breath-hold skills and dive deeper with confidence? Join one of our freediving courses or retreats, where we teach breathwork, relaxation techniques, and safety skills to help you unlock your full potential.

📩 Sign up today and start your journey toward deeper, more relaxed dives!




Cam Hookey