I - relaxation & oxygenation

 

- 10x: relaxation breathing

- 2x: freedive breathing

(repeat)

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NOTE: Nose breathing is important to filter, humidify and warm the inhaled air. Do not use only freedive techniques for long periods of time, avoiding a dry-throat condition for example.

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II - urge control, lungs elasticity, packing

 

Freedive breathing:

- inhale completely

- packing (5~10small)

- hold 5~10sec (important to avoid hyperventilation - let the body slowly consume excess O2)

- exhale completely

- reverse packing (5~10small) - caution: your abs will burn a little :p

(repeat)

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III - diafragm specific elasticity

 

Freedive breathing:

- inhale completely

- exhale completely

- hold for 15sec

- do diaphragm exercises: throat negative pressure, waving abs left right, inside floating ribs massage

(repeat)

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IV - sector control

 

Freedive breathing:

- exhale completely

- Hold 2 secs

- Inhale 4 steps by sector, 2sec hold between (+1 packing)

- Hold 10 secs

(repeat)