Nick Pelios
Freediver, Creator
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Nick Pelios
Freediver, Creator
Freedivers often face the challenge of maintaining their skills and fitness year-round, especially when they don't have regular access to deep waters. For those living far from the sea or in coastal regions with only shallow waters, deep freediving can be a rare and cherished opportunity. However, adapting to the intense pressures of deep diving requires a gradual approach. Many freedivers find themselves in a familiar cycle: a brief vacation to a deep-diving location, a slow buildup to their maximum depth, and just as they hit their peak, it's time to head back home. The question that arises is, how can one keep their body and mind in top shape throughout the year to swiftly return to their maximum depth once the opportunity arises? Here are 3 tips that are guaranteed to help.
Deep diving necessitates exceptional flexibility to endure the immense pressures experienced at depth. At 70 meters, the body is subjected to eight bars of pressure, equivalent to an 8kg weight on every square centimeter of the body. This extreme pressure reduces the lungs to approximately the size of oranges. To prepare for this, freedivers must progress gradually, increasing depth meter by meter. The good news is that flexibility can be maintained and improved year-round, whether you're on land or in shallow water.
A reliable approach to enhancing flexibility is regular full-body stretching. Every muscle should be stretched methodically and individually. This can be achieved through a consistent stretching routine or by practicing yoga. Stretching can be done at any time during the day, although it's advisable to do so on an empty stomach. Proper stretching before a deep dive is crucial for body preparation, as stretched muscles consume less oxygen. Many freedivers incorporate yoga into their routines as it can significantly enhance flexibility. Various styles of yoga are available, such as Atha, Yin, and Ashtanga, catering to different goals and preferences.
For those looking to improve the flexibility of their chest muscles and increase vital capacity over time, stretching with full lungs or performing packing and reverse packing on land are advanced exercises. These exercises must be approached cautiously, with a focus on slow and controlled progression to prevent lung damage.
Enhancing diaphragm flexibility is essential for freedivers. There are several exercises, often derived from Pranayama yoga, that can be performed daily. Kapalabati is a great way to strengthen the diaphragm and even clear nasal passages. However, it's important to avoid this exercise right before a deep dive as it involves hyperventilation. Udyana Banda is another exercise that mimics diaphragmatic movements during a deep dive, making it an excellent choice for improving diaphragm flexibility. Practicing this exercise daily keeps the diaphragm prepared for the pressure encountered during deep dives.