The freediving is the sports discipline on underwater swimming with breath holding. The ability not to breathe long under water can bring benefit not only to the professional swimmer or the diver, but also any other person as the training of breath holding has positive impact on development of lungs and all respiratory system.
Advantage of breath holding
Breath is the major factor in maintaining health and achievement of sports results, operating breath, it is possible to accelerate or slow down effectively the metabolism and the general tone of the organism.
The main period we control the breath unconsciously, but sometimes consciously we watch frequency. When the body to norm, impulses from the brain force to be reduced the diaphragm and muscles of the breast. So, air gets into lungs.
When the exit to carbon dioxide through lungs is blocked it accumulates in blood as it happens in the course of the stoppage of the movement of air in lungs. The activity of consumption of oxygen fabrics, and as a result – the progressing hypoxia increases. Usually time on which the person, without special preparation, can consciously hold the breath on the breath, up to one minute. After this time the brain will induce to do the breath. Increase in this time can end with dizziness or the faint.
Holding the breath on the exhalation, you for the long time provide stimulation of the metabolism, and at the same time the organism receives energy, so to it necessary. Such practice is useful to stress coping, overcoming depressions and excessive aggression. It will help to improve digestion, to adjust work of sweat and sebaceous glands. But, the main thing that this technique helps to reveal to the reserve opportunities hidden in the organism literally updates nervous system.
There are various techniques of delays, and they are carried out differently. Each of them is directed to achievement of the certain purpose:
- The delay on the exhalation up to 20 seconds, will help the organism to acquire oxygen optimum. At this technique are absent contraindications, it is available to everyone.
- The delay, up to 90 seconds, has the strengthened impact on all organism on longer time, bringing significant improvements of its functions, is safe for the healthy person, however, can conceal in itself danger to the people having diseases of vessels, hearts, blood circulation fouls, having similar diseases it is necessary to carry out it only under supervision of the experienced mentor.
- The delay on the breath more than 90 seconds, promotes updating and activization of opportunities of the body, and mentality. Accumulation in blood of carbon dioxide and the strengthened oxygen absorption is all cages of the organism its consequence, it leads to acceleration of regeneration, the metabolism and the general recovery of the body. But the most strict control of the state and preliminary preparatory trainings with smooth increase in duration of the cycle is necessary.
Similar respiratory gymnastics lead to acceleration of exchange processes in the body, all cages, including, stem, share more actively.
Harm of breath holding
The training on the limit, including for the maximum time can be dangerous.
- If you in the course of development of techniques receive various stimulators tea, coffee, tobacco or alcohol, even seldom and gradually, or have other dependences affecting your health, then you aren't threatened by unpleasant consequences for the body or complexity in performance the practician. In the course of the trainings, without any fight, any desire to receive all above-mentioned disappears, functions of the organism are normalized, there is the psychological disposal of dependences. Only excessive efforts on the limit of the opportunities can do harm, observing smoothness and gradualness of increase in loading, you will ensure safety and only positive results.
- You shouldn't practice long delays if you have heart diseases or fouls of brain blood circulation. If you had the disease recently and didn't recover yet, don't force the event, progress smoothly and gradually. It is worth refraining from practice and at diseases of bodies of internal secretion not to do itself harm.
- Supporters of application the practician during pregnancy as opportunities to prepare the organism of mother and kid for childbirth, risk. But even the slightest inaccuracy in the dosage – and harm from application of techniques with interest will block advantage. You will never be able precisely to know at what moment the positive effect of practice will be replaced with destroying. The maximum time can be dangerous not only to mother, but also to the child. So if you future mother, to 12–14 weeks exclude any extreme loadings not to do much harm to the kid.
- During sleep there can be the involuntary stoppage. It is good if it occurs seconds 20–30. But it happens that duration of such stoppage reaches three minutes. If you have night snore, you often (up to 400 times) cease to breathe in the dream. Such delays can do not easy harm, and even to be very dangerous. Headaches, irritability, the memory impairment only the part of problems which expect you.
Technique of the freediving
Fans of water depths not only thanks to systematic trainings improve the results, but also applying various psychological techniques and also as it was already mentioned, practicing yoga.
Since 2009 the respiratory gymnastics in water is included in the training system of instructors and coaches of gymnastics of yogis of methodical YOGA23 system.
The huge role during immersion is played also by distribution of attention and concentration. They are necessary to control the postural pose in water space, in due time to level pressure and to relax — physically and mentally.
It is also important to remember that water doesn't love vanity. It is the substance demanding relaxation, merge to it, it is necessary to live in it its values — and, means to be fluid and weakened.
Helps, especially at the beginning, also the immersion visualization allowing it is built up and harmoniously to move ahead in water. Quite often the beginning divers have panic moments because of the shortage of air when they are covered by desire quicker to come up. But these feelings are often deceptive. In such cases it is also necessary to relax as much as possible, and then delay time will increase.
Technology of the correct breath
Sequence and elements of full breath:
1. Use of the diaphragm – the lower part. Breath by the stomach or diaphragm breath – one of the major steps in behavior pattern setting of the correct breath. In such option of breath we learn to work with the diaphragm located under lungs. Such type of breath is very natural, remember small children. Development of skills of work as the diaphragm – the way to make breath effective.
2. Chest breath – the middle part. At such breath we use muscles of the breast and intercostal muscles. Only chest breath – isn't effective since the most most part of lungs on volume – lower isn't involved physiologically. But the ability to work intercostal muscles and to develop their force and elasticity of chest department is the one more way correctly to breathe. By preparation for the dive we use generally this two types of breath: belly and chest.
3. Humeral breath – the top part. This superficial breath which is often unconsciously used by the modern person – not the most not effective way of supply of our organism with oxygen. When diving, at the last stages of the cycle of preparation we can intensively use humeral breath at commission of 2-3 forced breaths exhalations, and also when "wrapping".
Methods of trainings
- Remote swimming — continuous swimming with urezhenny breath. Directed to receipt improvement, transport, oxygen utilization.
- Interval training — the proplyvaniye of short pieces with breath holding and with the small interval of rest. It is directed to increase in functionality of heart, and the products of anaerobic disintegration which are formed during the work serve as the powerful stimulator of respiratory processes. Therefore in the 1st 10-30 seconds of rest the consumption of oxygen and performance of heart are increased. If repeated loading when these indicators are still high, then from repetition to repetition the oxygen consumption grows.
- Repeated proplyvaniye of 50-meter pieces with breath holding in the rigid mode or with the decreasing interval of rest which is defined by dynamics of glycolysis (power education proceeds in oxygen-free conditions, with use of the glycogen of muscles). About it referee on the content of lactic acid in blood, and its maximum contents is defined several minutes later after work, from repetition time of the maximum comes to repetition by the time of the termination of the distance. Therefore, the interval of rest decreases, the repeated piece is floated in the nedovosstanovleniye phase, against the background of exhaustion from previous.
It is necessary to consider the fazovost of development of sportswear which forms the natural basis to the periodization of training process. From here and choice of training influences. Use at the beginning of the season of repeated methods of the training without the corresponding basic preparation will lead to disappointment in itself, and also in all, as well as in everything, because of failure of adaptable mechanisms.
Training in the pool
Equipment for the freediving
Equipment for the freediving can be such devices which significantly differ from equipment for diving and snorkeling, the fact that it more seized form, is focused on ergonomic parameters and considers hydrodynamic qualities. Also it is worth noticing that it has the smaller weight, and volume, lack of details which when diving can be hooked and bring for something, and the emergency and dangerous situation.
- The cargo belt, or collar by means of which the positive buoyancy of the freediver is provided is one subject from equipment of the freediving. In need of it it is possible to dump easily.
- Special suits for the freediving are other than others the fact that they have more fitted form and elasticity. They have small heat conductivity, but can't brag of durability, and aren't comfortable at all when clothing.
- Flippers are other than others the long and bigger rigidity that allows to gather speed at small efforts. Are used also the monolast which is fastened among themselves and is the fin, allows development of high speed.
- The mask for scuba diving has the minimum internal space, for economy of air at immersion. It is wide, allows the good panoramic review.
- Are used as well tubes for immersion, without corrugated insert in front of the mouthpiece, without valves and the volnootboynik. It is necessary to tell that many freedivers not always make ventilation before immersion by means of the tube, she disturbs the thicket and creates additional resistance at fast emersion.
As the world record on breath holding is set
Breath physiology for achievement of records
Breath holding means oxygen starvation. This the first what it is necessary to remember, beginning trainings on the freediving. Estimate risk and place priorities, and for this purpose it is necessary to understand breath physiology elements.
What happens to the organism when diving? The muscular load during immersion quickly burns oxygen, leading to the hypoxia (to deficiency O2). Calculation of speed of loss of oxygen is very difficult and individual — depth, speed, immersion duration, water temperature, pulse and volume of lungs of the diver is considered.
Each body in the organism of the diver reacts to the slightest change of pressure, blood vessels spazmirutsya, the blood-groove is redistributed and blood pressure bears oxygen to the most important bodies — heart and the brain. It is interesting that the warm rhythm begins to slow down at once after immersion in water of only one person.
But all most interesting begins when central nervous system gives the impulse on the breath. This feeling is familiar to everyone — concentration of carbon dioxide reaches the critical indicator and we reflex inhale. The trained diver is able to control this reflex to the certain degree.
The main rule for achievement of records — don't rush to the whirlpool with the head. Don't set impracticable tasks without risk miscalculation. Life and health are more important than any achievement.
World record
Goran Kolak
The ambitious Croat has the set of awards on the score and is ready to continue to be improved for new achievements. He is already the nine-time holder of gold at global competitions and its best time – 22 and a half minutes. Now to the Croat in thirty years, but he is going to surprise further.
Alex Segura
On February 28, 2016 the Spaniard set up the world record on breath holding on water - 24 minutes 03 seconds. This record was entered in the Guinness Book of Records.