Freediving for Mental Health Series 2: Breathwork in Freediving - A Natural Anxiety Reducer

For the second article in this series, I've focused specifically on the breathing techniques taught in freediving courses and their direct application to anxiety management. This piece highlights the practical mental health tools that freediving students gain beyond just underwater skills.

Breathing techniques can be applied at any time, especially when they are needed most.

The Breath-Anxiety Connection

Anxiety often manifests physically through shallow, rapid breathing. This breathing pattern can trigger the sympathetic nervous system's "fight or flight" response, creating a cycle of increasing anxiety. Freediving training directly counters this pattern by teaching controlled, deep breathing that naturally reduces anxiety.

The diaphragmatic breathing techniques taught at Freedive NWA courses help students:

• Increase oxygen efficiency

• Activate the parasympathetic nervous system

• Lower heart rate and blood pressure

• Create a sense of bodily control during stress

Practical Breathwork Techniques from Freediving

This section outlines specific breathing exercises from freediving training that students can use for anxiety management:

1. The 4-7-8 Technique: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This pattern, similar to pre-dive breathing, helps regulate the nervous system during moments of stress.

2. Box Breathing: Equal counts of inhale, hold, exhale, and hold (typically 4-4-4-4), creating a mental "box." This technique is used by Navy SEALs and can be practiced anywhere to reduce anxiety.

3. Diaphragmatic Breathing: Focusing on belly expansion rather than chest breathing, this technique maximizes oxygen intake and creates a calming effect.

   
   

From Pool to Practice

The beauty of these techniques is that they transfer seamlessly from freediving training to everyday life. Students at Freedive NWA learn these skills in a supportive environment, then can apply them during work presentations, stressful traffic situations, or moments of personal challenge.