Freediving isn’t just about exploring the depths of the ocean; it’s also a practice in managing anxiety and finding inner calm. Anxiety can cause shallow, rapid breathing, which increases stress and makes it harder to relax. At Apnea Total, we teach freediving techniques that help our students control their breath and calm their minds—skills that are just as valuable on land as they are underwater.
In this guide, we’ll introduce you to a few simple yet effective relaxation techniques you can practice at home. These exercises are designed to help you slow down your breathing, reduce anxiety, and gain more control over your body and mind. Let’s dive in!
1. Box Breathing (4-4-4-4)
Box breathing is a powerful technique used to reduce anxiety by regulating your breath. This exercise is great for calming the mind, especially in stressful situations, and can be done anywhere.
- How to do it:
- Sit in a comfortable position and close your eyes.
- Inhale slowly through your nose for 4 seconds, filling your lungs completely.
- Hold your breath for 4 seconds.
- Exhale slowly through your nose for 4 seconds, releasing all the air.
- Hold your breath again for 4 seconds before repeating the cycle.
- Continue this pattern for 5-10 minutes, focusing on making each breath smooth and controlled.
- Tip: As you get more comfortable, try extending the time to 5-6 seconds for each part of the breath.
2. Progressive Muscle Relaxation (PMR)
Progressive muscle relaxation helps reduce tension by focusing on different muscle groups in your body. When combined with controlled breathing, it can be an excellent way to manage anxiety.
- How to do it:
- Sit or lie down in a comfortable position.
- Inhale deeply through your mouth while tightening a specific muscle group (e.g., your hands or feet) for about 5 seconds.
- Exhale slowly through your mouth as you release the tension in that muscle.
- Move to the next muscle group, working your way up your body (feet, legs, abdomen, chest, arms, and so on).
- Continue until you’ve relaxed every muscle group in your body, focusing on slow, controlled breathing throughout the exercise.
- Tip: Pair this exercise with soft music or a calming environment to enhance relaxation.
3. 4-7-8 Breathing
This technique helps reduce stress quickly by focusing on extending your exhalations. It’s excellent for calming the nervous system and can be practiced before bed or during anxious moments.
- How to do it:
- Inhale deeply through your nose for a count of 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your nose for 8 seconds, focusing on releasing any tension in your body.
- Repeat for 4-8 cycles, or until you feel more relaxed.
- Tip: Focus on making each exhale longer than your inhale. This helps trigger the relaxation response in your body.
4. Mindful Breathing Meditation
Mindful breathing is a simple meditation practice that involves focusing solely on your breath. This technique helps quiet your mind, bringing your attention back to the present moment.
- How to do it:
- Find a quiet place to sit comfortably. Close your eyes and take a deep breath through your mouth.
- Focus on the sensation of your breath as it enters and leaves your body.
- As thoughts arise, gently guide your attention back to your breathing.
- Continue this for 10-15 minutes, using your breath as your anchor to the present moment.
- Tip: Don’t worry if your mind wanders—just calmly return your focus to your breath whenever you get distracted.
How to Learn More with Apnea Total
At Apnea Total, we teach these relaxation techniques as part of our freediving courses, helping our students manage anxiety both in and out of the water. Freediving can be an intense experience, but by mastering these techniques, you’ll gain the tools to stay calm and focused, even in challenging situations.
If you’re looking to improve your breath control, reduce anxiety, and dive deeper into the world of freediving, our school offers personalized training to help you get there. Join us at Apnea Total in Koh Tao and take the next step toward mastering your mind and body through breathwork.
