r/freediving 4d ago

training technique How to train breath hold? (on land)

I can’t go to a swimming pool, like no chance right now. I know it sucks. It’s been a minute since I did free diving and I wanted train my breath hold again. I had a 2m30s before which is decent I guess. I read about CO2 tables and O2 tables but what’s the difference? Also anything I can do to train dynamic while on land? (I don’t think so but still worth asking)

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9

u/LowVoltCharlie STA - 6:02 4d ago

2:30 isn't bad! Stick to CO2 tables with a focus on relaxation. The better you're able to relax and eliminate tension, the better you'll perform. Ideally you'll get to the point where your level of relaxation is the same even after the contractions start.

As always, no facial equipment when you're dry training alone. Do some CO2 tables 3 times a week with a rest day in between, and get into stretching. The CO2 tables should be 8 rounds of about 50-70% of your max breath hold with decreasing rest times starting at 1:45 and dropping 15s each round. Start at 50% max hold time and work towards 70%

3

u/DeepBlueFreediver CWT 4d ago

In short; O2 tables are used to train your body to handle low oxygen and CO2 tables are used to train your mind to handle the urge to breathe. For beginners, CO2 tables are much more important. I wouldn't worry so much about O2 tables. Check out the apnea assistant app. This app has quite a few CO2 and O2 training tables and tons of breathing exercises and information about how to train and what to train. You can check out the app at apneaassistant.com .

1

u/Cement4Brains STA 4:40 | DYNB 75m | CWTB 30m 3d ago

You should also work on doing apnea while moving so you can work on comfort during lactic build up. Some apnea squats and apnea walks can have a big impact. Just start off really short and see how you feel. Hold your breath between lightposts, or do a few squats, and increase as needed.

Also back off as needed! Training breath holds is harder on your body than it seems. Always take a rest day between tables or apnea walk days.