Short holds after a passive exhale – on nearly empty lungs.
Your benefit: Simulates the feeling of depth on land while training diaphragm flexibility and CO₂ handling at once.
How the exercise works
- 1.Before you start: breathe calmly, relax your mind. Ready? Start the exercise (a 10-second preparation follows).
- 2.On the signal, do NOT inhale deeply – exhale normally and loosely, without pressing – then hold until the countdown ends.
- 3.Then take 3–5 deep breaths, then calm your breathing and body during the 1-minute rest.
- 4.At “Hold soon”, exhale normally and begin the next round – 8 short rounds.
- 5.Pressure on the chest or dizziness: release immediately.
FRC (functional residual capacity) means: exhale normally, then hold – without topping up and without forcing. The urge to breathe arrives much earlier, but the holds are short. This simulates the feeling of compressed lungs at depth without getting in the water, training diaphragm flexibility and CO₂ handling at once. Never exhale forcefully and never practise in water without direct supervision. If you feel chest pressure or dizziness, release immediately.
Practise breath-hold exercises on dry land only, never alone in the water, no hyperventilation. Stop immediately if you feel unwell.
