Freediving 101: How to Freedive and Explore the Underwater World on One Breath
By HowExpert
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About this ebook
Have you ever wanted to connect with the ocean? Are you curious about holding your breath? Are you seeking a way to calm your mind? Freediving may be for you! This is when people explore the underwater world while holding their breath. Imagine you’re swimming over a colorful coral reef, with no SCUBA gear, just complete freedom. The fish are calm, the water is clear, and your lungs are full. Freediving may seem like an extreme sport, but in reality it is incredibly peaceful. It is relaxing, spiritual, and Zen. Freedivers find themselves in states of presence and bliss.
In this guide we discuss the ins and outs of this amazing sport. You could even say we go ‘in-depth’. Learn to increase your breath hold time and explore deeper in the ocean. Freediving is all about technique and relaxation, this guide will help you master these practices. Learn about different freediving disciplines for a better understanding of competitive freediving. This knowledge will also help you branch out and try new things as a freediver. There is also information about rescue techniques and safety procedures. It is important to be a safety conscious freediver. It isn’t an inherently dangerous sport, but a little information and practice can save a life.
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Freediving 101 - HowExpert
Freediving 101
How to Freedive and Explore the Underwater World on One Breath
HowExpert with Julie Shoults
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Table of Contents
Recommended Resources
Chapter 1: Safe Freediving Practices
Safety First & No Divers get hurt!
Never Freedive Alone
Know Your Limits
Respect Your Buddie’s Limits
Be Healthy
Never Hyperventilate
Cramps
Medical Conditions
Take a Course
Respect the Ocean
Chapter 2: The Breath Hold
The Stages of Apnea
Who are freedivers?
Lungs
Types of Breathing
Relaxation
Breath Hold
Recovery
Chapter 3: Your Body at Depth
The Physiology of Freediving
Pressure Changes
Airspaces
Squeeze
Oxygen and Carbon Dioxide
Hyperventilation
Nervous System
Chapter 4: Everything about Equalization
Equalizing your Air Spaces
When to Equalize?
Ears
Frenzel
Valsalva
Hands Free
Mouth Fill
Mask
Stretching for Equalizing
Reverse Block
Chapter 5: Rescue
How to Save a Life
How to be a Safe Buddy
Emergency Action Plan
Treating Barotraumas
Decompression Sickness and Freediving
What is a Loss of Motor Control?
Respond to a Loss of Motor Control
What is a Blackout?
Respond to a Blackout
Chapter 6: The Blue Mind and Body
Your Mammalian Dive Reflex and how it helps you Underwater
What is the Mammalian Drive Reflex?
Lower Heart Rate
Peripheral Vasoconstriction
Blood Shift
Splenic Shift
Immersion Diuresis
Initiate
Chapter 7: Relaxation
Techniques to Stay Calm under the Waves
Why do Freedivers need to Relax?
Keep it Slow
Stay in the Moment
Visualization
Hangs
Chapter 8: Equipment
The Gear that allows us to Dive
Masks
Snorkel
Wetsuits
Fins
Socks
Weight Belt
Nose Clip
Buoy
Knife
Gloves
Watch
Sunscreen
Chapter 9: Proper Weighting
Finding your balance underwater
The Freediving Weight Check
Using your Buoyancy
The Dangers of Overweighting
Chapter 10: Duck Dive
Starting your Descent
What is a Duck Dive?
Technique
Recreational Freediving
Chapter 11: Swimming Techniques
Moving through the Underwater World
Technique
Mermaid
Bi-Finning
No Fins
Free Fall
Chapter 12: The Turn
Ending your Descent and Beginning your Ascent
When to Turn?
Turning with Proper Form
Safety
Chapter 13: Ascent
Returning to the Surface
Use your Buoyancy
Equalizing
Recovering
Chapter 14: Advancing your Dives
Building a Tolerance to Apnea
CO2 Tables
O2 Tables
Depth Increases
Preparing for Freediving
Uddiyana Banda
Chapter 15: Freediving Disciplines
Different Kinds of Freediving to Expand your Training and Understand Competitions
Static Apnea (STA)
Dynamic Apnea (DYN) (DNF)
Free Immersion (FIM)
Constant Weight (CWT) (CNF)
Variable Weight (VWT)
No Limits (NLT)
Recreational Freediving
About the Expert
Recommended Resources
Chapter 1: Safe Freediving Practices
Safety First & No Divers get hurt!
Freediving isn’t an inherently dangerous activity, but certain safety precautions should always be in place. Keep these in mind before we go further in depth. Please, enjoy this sport peacefully and safely!
Never Freedive Alone
The most important safety procedure to follow is to never freedive alone. In case of an emergency having someone with you will save your life. Dive with a buddy. Always be conscious of where your buddy is in the water and make sure your buddy does the same for you. Make sure your buddy is wearing fins when they overseeing your dives and make sure you do the same while watching your buddy. This will rapidly increase response time in case of an emergency.
Your buddy should be qualified. Make sure they are familiar with up-to-date freediving rescue techniques, which you will learn more about in later chapters. It is always good to practice rescuing techniques, so ask your buddy if they want to join in a rescue simulation. This helps just to make sure your skills are in check.