Katie Wood
Freediver, Writer, Explorer
Share this on
Katie Wood
Freediver, Writer, Explorer
When most people think of freediving, they imagine serene underwater worlds, mesmerizing coral reefs, and the feeling of weightlessness in the ocean. What often goes unnoticed is the profound psychological impact this activity can have—especially for those struggling with post-traumatic stress disorder (PTSD) and anxiety. Freediving, as an intense yet meditative activity, has quietly emerged as an unexpected source of solace for many seeking to heal from mental health challenges. In this article, we’ll explore how freediving helps manage PTSD and anxiety, weaving in research, personal stories, and the science behind the therapeutic effects of deep diving.
Living with PTSD or anxiety is akin to enduring a constant storm. For those unfamiliar with these conditions, PTSD often stems from traumatic experiences that overwhelm the brain's ability to process and heal. It can lead to intrusive thoughts, hyperarousal, flashbacks, and an inability to feel safe—even in non-threatening situations. Anxiety, while distinct, often accompanies PTSD, creating a persistent sense of fear, unease, and mental chatter.
Traditional treatments, like cognitive-behavioral therapy (CBT), medication, and mindfulness practices, are effective for many. Yet, a growing number of individuals are seeking alternative methods to complement these treatments. Enter freediving: a practice that requires mental stillness, control, and immersion into a world far removed from life's chaos.
Freediving isn’t just a physical endeavor; it’s an intricate dance between the mind and body. At its core, it involves prolonged breath-holding, which activates the mammalian dive reflex—a series of physiological responses that conserve oxygen and calm the body. But how does this relate to mental health?
1. Activation of the Parasympathetic Nervous System: The mammalian dive reflex triggers the parasympathetic nervous system (PNS), responsible for the “rest-and-digest” state. This directly counteracts the hyperarousal experienced by those with PTSD and anxiety, reducing heart rate, blood pressure, and cortisol levels (the body’s primary stress hormone). Research has shown that activities engaging the PNS, like deep breathing or meditation, can significantly improve emotional regulation.
2. Focus and Mindfulness: Freediving demands complete presence. Divers must focus on their breath, equalization techniques, and the sensations in their body. This intense mindfulness shifts attention away from intrusive thoughts or worries, grounding individuals in the present moment.
3. Endorphin Release and Mood Regulation: The sense of achievement after a successful dive releases endorphins, the body’s natural feel-good chemicals. This contributes to an overall improvement in mood and a reduction in symptoms of depression and anxiety.
4. Exposure Therapy in a Controlled Environment: For some, the idea of plunging into the depths might initially induce fear. However, this gradual exposure, under safe conditions, can act as a form of exposure therapy—teaching individuals to confront and manage fear in a controlled and empowering way.
Lila, a combat veteran, struggled with PTSD for years after leaving the military. She often described her mind as a battlefield—constant noise, hypervigilance, and a nagging sense of danger. Traditional therapy helped, but it wasn’t until she discovered freediving during a trip to Thailand that she felt a profound shift.
“The first time I held my breath and sank below the surface, it was terrifying,” Lila recalls. “But then, something happened. The silence of the ocean mirrored a silence I hadn’t felt in years.” Over time, freediving became her sanctuary. The breathing she practiced before dives became a daily ritual, helping her manage panic attacks and flashbacks.
Ethan, a 32-year-old software engineer, had struggled with anxiety and panic attacks for most of his adult life. After a particularly intense episode, a friend introduced him to freediving. Initially skeptical, Ethan was surprised by how quickly he fell in love with the sport.
“The breath-hold training was like a crash course in controlling my mind and body,” Ethan says. “Now, when I feel a panic attack coming on, I use the same techniques I learned while preparing for dives. It’s changed my life.”
Although direct studies on freediving and PTSD are still in their infancy, there is growing evidence to support its benefits:
1. Breathwork and Emotional Regulation: A 2017 study published in Frontiers in Psychology found that deep, controlled breathing exercises significantly reduced symptoms of PTSD and anxiety. Freediving incorporates these practices, emphasizing slow, diaphragmatic breathing to maximize oxygen intake.
2. Underwater Therapy: Marine environments have long been associated with mental health benefits. A study in Environmental Research (2020) highlighted the restorative effects of “blue spaces” (water-based environments), noting improvements in mood, reduced stress, and enhanced cognitive function among participants.
3. Flow States and Trauma Recovery: Psychologist Mihaly Csikszentmihalyi coined the term “flow state” to describe a state of complete immersion in an activity. Freediving often induces this state, which has been shown to help individuals disengage from negative thought patterns and build resilience.
The ocean itself plays a critical role in the healing potential of freediving. Unlike the overstimulating environments many people with PTSD and anxiety encounter daily, the underwater world offers:
- Silence: A reprieve from sensory overload.
- Weightlessness: A physical sensation that mirrors emotional release.
- Connection to Nature: Studies have shown that nature-based therapies can significantly improve mental health outcomes, fostering feelings of calm and grounding. Practical Steps for Using Freediving as Therapy**
If you’re considering freediving as a way to manage PTSD or anxiety, it’s essential to approach it with intention and safety. Here’s how to get started:
1. Find a Certified Instructor: Working with a trained professional ensures you learn proper techniques and stay safe.
2. Start with Breathwork: Before diving, practice diaphragmatic breathing, box breathing, or other breath-control exercises. These techniques are therapeutic on their own.
3. Embrace the Process: Freediving is as much about the journey as the destination. Progress may be slow, but each step is a step toward healing.
4. Seek Community Support: Joining a freediving community can provide camaraderie and shared experiences, reducing feelings of isolation.
5. Combine Freediving with Other Therapies: While freediving can be transformative, it’s most effective when integrated into a holistic treatment plan that includes therapy, mindfulness, and medical support.
While freediving offers numerous benefits, it’s not without its challenges. For individuals with severe PTSD or anxiety, the initial discomfort of holding one’s breath or diving into the unknown might trigger symptoms. It’s crucial to approach the activity gradually and ensure proper mental and physical preparation.
Additionally, freediving isn’t a standalone cure. It can alleviate symptoms and foster emotional regulation, but addressing trauma often requires deeper therapeutic work.
Freediving isn’t just a sport—it’s a journey into oneself. For those living with PTSD and anxiety, the underwater world offers a unique kind of therapy: one rooted in silence, focus, and connection. By diving into the depths, individuals can emerge stronger, calmer, and more in tune with their minds and bodies.
As research continues to explore the link between freediving and mental health, one thing is clear: the ocean holds more than beauty and wonder—it holds the power to heal. Whether you’re a seasoned diver or a curious beginner, freediving invites you to breathe deeply, let go, and discover the profound peace that lies beneath the waves. For many, this isn’t just a pastime; it’s a lifeline.