The three-stage breathing system for the freediver

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

Stage one: ventilation

Cleansing breaths
Two minutes before the dive, start calm, regular breathing — 4 seconds inhale and 6 seconds exhale — to ventilate the lungs well and remove carbon dioxide.

Stage two: filling

The last inhale
Immediately before the dive, take a deep inhale that fills the lungs completely in this order: the belly first, then the chest, then the top of the chest.

Stage three: hold and dive

• Close the airway gently
• Descend calmly and without tension
• Keep the muscles fully relaxed

Common mistakes to avoid

• Fast, deep breathing before the dive can cause blackout underwater
• Tension and anxiety consume oxygen quickly
• Not fully exhaling before the last inhale reduces capacity

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Do not overdo deep breathing before the dive. Moderation is the key to safety and performance.