Out-of-water breathing exercises to improve diving
A daily breathing-exercise program you practice at home to improve your performance in freediving and recreational diving.
Out-of-water breathing training is the most neglected secret in improving dive performance, and it is available daily at no cost.
Box breathing
Four seconds inhale, then four seconds hold, then four seconds exhale, then four seconds pause. Repeat 10 times.
This exercise balances the nervous system and improves breath control.
4-7-8 breathing
Four seconds inhale, then seven seconds hold, then eight seconds exhale. Among the best exercises to strengthen the exhaling muscles.
Full-exhale exercise
Release the air completely, then try to release more by pressing the belly inward, wait five seconds, then let the air enter on its own.
Dry breath-hold
Hold your breath while lying down after a moderate inhale, not a maximum one. Focus on full relaxation. Start with one minute and add ten seconds a day.
Fifteen minutes of daily breathing exercises equal an hour of training in the water.