Freediving and health

Diving into health: the impact of freediving and apnea on the body

Freediving is not just a sport, it's an art of self-control and understanding of one's body. Diving into the depths on a single breath, freedivers face unique physiological and psychological challenges. In this article, we explore how apnea - breath-holding - affects the health of those practicing freediving.

Physiological adaptations to apnea

Buoyancy is the force that acts on any object in a fluid, directed upwards and equal to the weight of the displaced fluid. In the context of freediving, buoyancy control is the diver's ability to change their position in the water while remaining relaxed and conserving oxygen.


One of the first responses to immersion is bradycardia - a slowing of the heart rate. Reducing the heart rate to 30-40 beats per minute helps conserve oxygen reserves and makes the heart muscle work more efficiently.

Peripheral vasoconstriction

This is followed by the narrowing of peripheral blood vessels, allowing blood to circulate primarily between vital organs - the brain and heart, minimizing oxygen consumption by the rest of the body.

Increased blood volume in the lungs

Increasing the blood volume in the lungs counteracts the pressure of the water and maintains the efficiency of breathing after surfacing.

The impact of apnea on the cardiovascular system

Regular freediving strengthens the heart muscle and improves the elasticity of the vessels. There is also an optimization of blood flow and a reduction in resting arterial pressure. However, it is important to avoid excessive loads to minimize the risk of hypoxia.

Positive changes in the respiratory system

Freediving leads to an increase in the vital capacity of the lungs and the strengthening of the respiratory muscles. Improved gas exchange and increased breathing efficiency are another plus for those who regularly practice apnea. Trained freedivers can stay underwater for up to 4-5 minutes in motion and more than 11 minutes in static. However, it is important to gradually get used to the loads to avoid health risks.

Psychological effects of freediving

Meditative state

Freediving is often compared to meditation due to the sport's ability to immerse a person in a state of deep self-awareness and relaxation. The importance of psychological resilience cannot be underestimated, as panic can lead to dangerous consequences underwater.

Stress resistance and concentration

Regular freediving training the ability to concentrate and manage stress, which positively affects sleep quality and overall sense of harmony.

Safety recommendations

For safe diving and to avoid risks associated with apnea and underwater pressure, it is necessary to adhere to the following recommendations:

  • Gradual training: It is necessary to gradually increase both the depth of dives and the duration of breath-holding.
  • Working with an instructor: Skills should be developed under the guidance of an experienced freediving instructor, who can help control safety and the correct execution of exercises.
  • Health Monitoring: Regular medical check-ups will ensure there are no contraindications to practicing freediving.


This sport offers not just a physical challenge, but also a path to self-discovery, where feeling one's own body and a conscious attitude to emotions play a central role. Through the practice of apnea, freedivers not only improve their physical indicators but also gain a unique experience that positively affects mental state.

For those seeking harmony between body and spirit, freediving can be a revelation. It teaches us to appreciate silence, learn to release stress, and find peace in the depths of our own consciousness. Ultimately, freediving becomes not just a sport or hobby but a philosophy of life that underscores the importance of balance and inner tranquility.

By following safety recommendations and approaching dives with respect and caution, each freediver can derive the maximum benefit from this experience for health and well-being. It is in this combination of challenge and serenity, discipline and freedom, that the true essence of freediving as a path to a healthy and conscious lifestyle lies.

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