Three-stage breathing system for freediver

The three-stage breathing system is the technique used by the world's top freedivers to reach record depths.

The first stage: ventilation

Cleansing breathing
Two minutes before the dive, begin calm and regular breathing, 4 seconds inhaling and 6 seconds exhaling, to ventilate the lungs well and expel carbon dioxide.

The second stage: filling

The final inhale
Just before the dive, take a deep inhale that completely fills the lungs according to this order: the abdomen first, then the chest, then the top of the chest.

The third stage: detention and diving

• Gently close the airway
• Get down quietly and without tension
• Keep the muscles completely relaxed

Common mistakes to avoid

• Rapid and deep breathing before diving causes fainting underwater
• Stress and anxiety quickly consume oxygen
• Not fully exhaling before the final inhalation reduces amplitude

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Do not take too much deep breathing before diving, as moderation is the key to safety and performance.