What is free diving

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Freediving (FD) is a form of underwater diving in which the diver holds their breath during submersion. This means the diver can only use the air in their lungs (unlike scuba diving, which involves the use of breathing apparatus). FD is the most natural form of underwater diving and has been practiced by various cultures since ancient times as a means of livelihood. One of the most well-known examples is the Greek sponge divers.

Today, freediving is a competitive sport, but also a recreational activity that people choose to practice for exploration, spearfishing, underwater photography, and much more.

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Retrain Your Breath Free diving

Breathing is a vital function of our body that keeps us alive from the moment we are born. However, most people neglect its importance. Freedivers, on the other hand, are "forced" by the nature of the sport to understand how important and powerful breathing is. With just one breath from the surface, they can stay underwater for many minutes and cover long distances, both in depth and length.

Over the years, competitive freedivers have "pushed" the boundaries of human physiology—perhaps the better word is "revealed." They have unveiled the capabilities of our bodies, and thanks to them, we now have much information on the link between breathing and extreme performance.

The knowledge gained from research in breath-hold diving has provided us with tools to therapeutically apply breathing exercises and breath-hold training. Increasing evidence shows that these techniques can be used to manage various health issues, such as respiratory problems and psychological stress.

Dive reflex or underwater reflex

Did you know that humans share the same survival mechanism as mammals like dolphins, whales, and seals? This mechanism is known as the dive reflex. It is a safety mechanism designed to protect us during apnea (holding our breath).

When is it activated?

The dive reflex (DR) is a series of immediate adaptations that occur in the human body when three conditions are met:

  • Breath holding (apnea)
  • Face contact with water (activation of the trigeminal nerve)
  • Diving (increase in hydrostatic pressure)

To activate the DR, only the first condition (breath holding) needs to be present. If someone holds their breath outside of water, the DR is triggered by the cessation of breathing and the increase in carbon dioxide in the blood. However, this DR is relatively weak. When the face comes in contact with water while holding the breath, the DR is more strongly activated by stimuli sent through the trigeminal nerve to the brain, followed by activation of the vagus nerve, which slows the heart rate (bradycardia).

The strongest DR occurs during freediving in depth, where all three conditions are present. The water temperature also plays a role: the colder the water, the stronger the DR.

The DR consists of:

  • Bradycardia: Slowing of the heart rate to conserve oxygen.
  • Peripheral vasoconstriction: Narrowing of blood vessels in the limbs to direct oxygen to vital organs.
  • Hemodynamic shift: Shift of blood to the chest cavity to protect the lungs from compression during deep dives.
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Bohr Effect

Oxygen (O₂) is transported by red blood cells to various tissues. These cells contain a protein called hemoglobin (Hb), to which O₂ molecules attach. In other words, hemoglobin acts as a "taxi" for O₂ in the blood. In this way, O₂ molecules are transported to tissues where they are released.

The Bohr effect is the phenomenon that describes how the bond between hemoglobin and O₂ is influenced by the CO₂ levels in the blood. When CO₂ concentration increases, the affinity of hemoglobin for O₂ decreases. This results in an improved release of O₂ to the tissues to meet their needs. In other words, the oxygen supply to tissues is better when carbon dioxide concentrations are elevated.

Link with Freediving:
Breath holding leads to an increase in CO₂ levels. As mentioned earlier, a higher CO₂ level in the blood enhances the oxygen supply to the tissues. Therefore, breathing exercises in the right dosages can help optimize the body's oxygen supply.

On the other hand, hyperventilation has the opposite effect: it lowers CO₂ levels in the blood and strengthens the bond between hemoglobin and O₂. This causes hemoglobin to hold onto O₂, and it is less easily released to the tissues.

Conclusion: Understanding the interplay between CO₂ levels, hemoglobin's affinity for oxygen, and tissue oxygen supply is crucial for developing strategies for better athletic performance and overall health.

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