Olivia Møller
Freediver - Activist - Explorer
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Olivia Møller
Freediver - Activist - Explorer
There is a rare moment when the clamour of thought softens to a distant hum. Freediving is not merely a sport of stillness, it is a disciplined immersion into the self. To dive without air is to enter a realm where breath becomes a teacher, presence becomes absolute, and the mind, uncluttered, sharpens in ways scarcely imaginable on land.
Beneath the surface, the mammalian dive reflex takes charge, a suite of physiological responses that recalibrate the body’s priorities. The heart rate slows; blood retreats from the extremities to nourish the brain and heart; the spleen contracts to release a fresh surge of oxygen-rich red blood cells. These adaptations, bradycardia, vasoconstriction, splenic contraction, not only preserve life, they forge a state of calm in the face of physiological stress, anchoring the diver in a strange, luminous stillness.
But this is only part of the story. Freediving is not merely physical. The act of holding one’s breath, of resisting the primal urge to inhale, demands a rare mental discipline. To train for depth is to confront anxiety, to override the reflexive panic of rising carbon dioxide levels, and to cultivate a profound tolerance for discomfort. It is, in the words of many divers, less about escape and more about confrontation, meeting the mind as it is, and learning to live inside its silence.
A 2013 comparative study found that freediving athletes scored significantly lower than non-athletes on stress levels, state anxiety, and negative affect, and higher on internal locus of control and self-confident coping styles. Such findings suggest that the psychological tools cultivated through breath-hold training have measurable effects on emotional regulation and resilience.
Beyond metrics, freedivers often describe a radical shift in perception, a neurophenomenological state characterised by heightened sensory awareness, diminished self-reflection, and a fluidity of thought and movement that feels both ancient and advanced. In this expanded article, we explore not just how freediving reshapes the body, but how it rewires the mind, and why, for urban-dwelling and overstimulated populations, the simple art of not breathing might offer a pathway to calm.
When exposed to cold water and breath held, the human body activates the mammalian dive reflex, a set of automatic mechanisms also seen in whales, seals, and other diving creatures. The heart rate drops dramatically, sometimes reaching as low as 25–30 beats per minute in trained individuals. Blood is redirected from the limbs to vital organs. The spleen contracts to release stored red blood cells into the bloodstream, enhancing oxygen transport. At extreme depths, a phenomenon called blood shift pushes plasma into the thoracic cavity to protect the lungs from collapse.
These adaptations not only support survival but also foster a distinct state of inner quiet. The slowing of the heart, the focusing of blood flow, and the withdrawal from the periphery all seem to mirror what happens in the mind. Divers often report a silence not just of sound but of thought. As Alexey Molchanov once explained, it is not an adrenaline sport but a calming one, about being at peace with nothing. This physiological peace sets the stage for psychological recalibration.
Freediving’s discipline lies in mental tuning more than muscular strength. Every breath-hold begins with a confrontation against fear, not from a lack of oxygen, but from the brain’s response to increasing carbon dioxide. Initially, the urge to breathe feels like an alarm, a demand. But through structured training, divers learn to reframe that signal, understanding that discomfort is not danger.
Training methods such as static apnea tables, carbon dioxide tolerance tables, and apnea walks build both physical adaptation and mental resilience. What’s being trained is not merely lung capacity but a calm mind in the presence of rising urgency. This is akin to exposure therapy, a well-documented method in psychology for reducing fear responses through controlled, repeated exposure.
A 2021 study in Phenomenology and the Cognitive Sciences observed that experienced freedivers often entered a state they called non-reflective awareness. This is a form of pure attention, unencumbered by inner narrative or evaluation. Unlike the active focus of mindfulness, this state is almost passive, a fluid, embodied attentiveness usually associated with high-level meditation or moments of flow.
The mental transformation is subtle but profound. Divers shift from reacting to observing, from controlling to accepting. The breath-hold becomes less an act of suppression and more a gesture of surrender.
The psychological traits of freedivers are distinct and measurable. The 2013 comparative study showed a pattern of lower anxiety, greater emotional regulation, and a stronger sense of internal control among freediving athletes. These traits are not typically associated with ordinary sports training. They suggest that freediving cultivates a mindset that is both calm and resilient.
Another 2022 study introduced the idea of skilled flow. Unlike casual or recreational flow states, this form involved a full immersion in action without self-reflection. It is a state where intention and perception merge. For freedivers, it means navigating an environment that demands total focus and offers no margin for distraction.
Such psychological states echo the kind cultivated by elite athletes, musicians, and advanced meditators. Yet in freediving, they emerge through the tension between the survival instinct and the training to override it. That paradox, to resist what feels natural in order to achieve calm, forms the essence of freediving's mental transformation.
Modern cities are crucibles of chronic stress. The sensory overload, the speed of information, and the constant demand for attention all contribute to a baseline of tension that many people consider normal. Yet evidence shows that urban living is associated with higher rates of anxiety, depression, and even psychosis.
Studies have shown that even short daily exposures to nature can reduce cortisol levels, improve mood, and enhance cognitive function. Just fifteen minutes in a green environment has measurable benefits. But for many city dwellers, such experiences are rare. In this context, practices like freediving, or even breath-based training inspired by it, can offer a vital counterbalance.
Freediving forces a deceleration. It strips away the digital, the artificial, the loud. It replaces notifications with the subtle sound of a slowed heartbeat. For urban minds that rarely find stillness, this can be a shock, but also a return. It’s not escape but repair.
Other sports and activities also offer psychological benefits. Cycling, for instance, is associated with improved mood, better sleep, and even reduced mortality. Outdoor exercise in general has a well-established record of improving mental health, especially when compared to gym-based or indoor alternatives.
Yet freediving differs in its intensity of stillness. It is not about motion but immersion, not about repetition but awareness. It shares some traits with scuba diving, which has been used therapeutically with veterans and trauma survivors, but it removes even more of the gear and distraction.
What makes freediving unique is the way it combines physical control with emotional surrender. It does not fight the environment but joins it. The quiet underwater becomes a mirror for the mind.
Freediving is not a pursuit of extremes, though it can lead there. It is a pursuit of clarity. In learning not to breathe, the diver learns how to live differently. The mind becomes more stable, less reactive. It tolerates discomfort without panic. It listens without rushing to respond.
In a world that gasps for air, freediving teaches us the value of stillness. And in the act of holding one’s breath, perhaps we finally remember how to exhale.
References
Murgia, M., Pia, L., Roggio, G. (2013). Psychological Characteristics of Free Diving Athletes: A Comparative Study. Journal of Sports Sciences
Froese, T., Racioppi, A., Uithol, S. (2022). Freediving, neurophenomenology and skilled action: An investigation of brain, body and behaviour through breath. Phenomenology and the Cognitive Sciences
Popular Mechanics. (2022). How Freediving Pushes the Human Body to the Limit
Taylor & Francis. (2023). Nature-based Outdoor Therapy Interventions for Mental Health. Journal of Adventure Education and Outdoor Learning
Oceans Health. (2023). Diving for Mental Health
National Institutes of Health. (2022). Effects of Green Space Exposure on Mental Health
Harvard T.H. Chan School of Public Health. (2024). Time in Nature and Urban Mental Health
The Guardian. (2024). Urban Green Space and Mental Health