Apnea training 30 day challenge day 1.
This program is not from any official free diving school or based on any scientific studies. It is just how I trained from being able to hold my breath for 1 minute to 7 minutes. If you are to do any apnea training I recommend you see a doctor first so you know you are in good health. I do not take any responsibility for any harm you may cause to your self from following this program.
Day 1.
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Quick warm up
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Test
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Table training
Breathing technique
I recommend you practice with a friend
Lay on your back, sit back in a chair or relax in the corner of the pool.
I recommend that at least 2 days a week is in a pool.
Breath in through your nose for 3-4 sec breath out of your mouth for 6-8 sec. (Breathing out should take double the time it took to breath inn)
DO NOT HYPERVENTILATE!
Warm up
Breath for 2 min, then breath out all the air in your lungs and hold till you get three contractions. (contractions are explained in the video.)
Test
Breath for 2 minutes, hold as long as possible
Apnea training
Initial ability 60 sec
- Breath 2 min. – Hold for 30 sec
- Breath 2 min – Hold for 40 sec
- Breath 2 min – Hold for 50 sec
- Breath 2 min – Hold for 60 sec
- Breath 2 min – Hold for 70 sec
- Breath 2 min – Hold for 80 sec
The table above is based on you being able to hold your breath for 1 minute. If you are able to hold your breath longer or shorter then that you increase or decrease the difference in the table so it matches your numbers.
Meaning if you are able to hold your breath for 40 seconds your table would look like the ones below.
Initial ability 40 sec
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Breath 2 min. – Hold for 10 sec
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Breath 2 min – Hold for 20 sec
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Breath 2 min – Hold for 30 sec
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Breath 2 min – Hold for 40 sec
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Breath 2 min – Hold for 50 sec
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Breath 2 min – Hold for 60 sec
Initial ability 2 min
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Breath 2 min – Hold for 1:30 min
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Breath 2 min – Hold for 1:40 min
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Breath 2 min – Hold for 1:50 min
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Breath 2 min – Hold for 1:60 min
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Breath 2 min – Hold for 2:00 min
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Breath 2 min – Hold for 2:10 min