Diaphragmatic breathing technique in freediving

Diaphragmatic breathing is the foundation of correct freediving and is what distinguishes a skilled diver from a beginner.

What is the diaphragm

The diaphragm is a large muscle that separates the chest cavity from the abdomen and is the main muscle responsible for deep, effective breathing.

How to train this breathing

Step one — full relaxation
Start by lying on your back, place your hand on your abdomen, and make sure the belly rises on the inhale, not the chest.

Step two — deep inhale
Inhale slowly for 6 seconds and fill the belly first, then the upper chest, until you feel completely full.

Step three — complete exhale
Release the air slowly for 8 seconds, starting from the chest, then press the belly inward until the lungs are fully emptied.

Recommended daily exercises

• 4-4-8 breathing for 10 minutes a day
• Dry breath-hold for one minute, then two minutes
• Yoga exercises to increase flexibility of the rib cage

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True mastery of breathing comes from regular daily practice, not from scattered intensive sessions.