Breath Control in Freediving

Dive deeper, breathe better unleashing the secrets of freediving breath control

Freediving is more than a sport; it is an art of mastering body control. To reach impressive depths without scuba gear, one key aspect is effective breathing, or essentially how to increase lung size. This article is dedicated to exploring methods that can help you enhance your lung volume and introduce you to techniques that strengthen your respiratory system.

Mindful breathing: the path to peak performance

In the domain of freediving, where every breath is precious, learning how to get a bigger lung capacity is crucial. This skill not only elevates your underwater endurance but also has an overarching positive impact on health.

Can you increase lung capacity?

Yes, you can do it through a variety of activities. Among the most effective are breathing exercises for increased lung capacity, which include aerobic exercises, swimming, running, and most importantly — regular practice of targeted breathing exercises.

Deep inhalation with full chest expansion

One fundamental breathing exercise for lung capacity involves deep inhalation with full chest expansion. Here's how you can practice this:

  • Lie down or sit with proper support.
  • Inhale deeply through your nose, focusing on filling of your belly part.
  • Continue inhaling until you've reached maximum capacity.
  • Hold your breath briefly if possible, then exhale completely.
  • Repeat this exercise 5-10 times to improve lung strength.

The practice of 'Noisy breath'

To increase lung capacity further, engage in the 'noisy breath' technique:

  • Sit in a quiet area where you can hear your breath.
  • Inhale through your nose with a slight constriction in your throat to create resistance.
  • Focus on the sound to enhance awareness.
  • Exhale with the same auditory feedback.
  • Continue this practice several minutes, incrementally prolonging each session.

Systematic alternation of inhalations and exhalations through nostrils

Known as one of the better breathing exercises, the systematic alternation through nostrils can also be described as a diving breathing technique for its calming effects:

  • Start in a relaxed position with eased shoulders.
  • Block one nostril and inhale deeply through the other.
  • Switch nostrils and repeat the process.
  • Alternate 5-10 cycles to balance and optimize oxygen intake.

Improve lung strength

Freediving breathing exercises might not be applicable, but the principles of breathing exercises for freediving certainly are. To effectively increase lung capacity, consider:

  • Integrating interval cardio workouts into your regimen.
  • Practicing yoga to enhance breath control and flexibility.

Preparing for freediving: freeing the shoulder girdle

Maintaining proper posture and relaxed shoulders is crucial to allow full expansion. Regularly perform yoga 'Eagle' pose and shoulder stretches to facilitate inhalation and exhalation and prepare for freediving.


By incorporating breathing exercises for increased lung capacity and other mentioned techniques, freedivers can significantly increase their volume. Quitting smoking, engaging in regular aerobic exercises, and practicing yoga are all part of the journey towards better health. While there's no single quickest way to achieve this, the presented methods are excellent to anyone aiming to improve their respiratory function. At Apnetica Freediving, during training sessions we emphasize these techniques to ensure every breath you take is one step closer to a healthier, more vibrant life.

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