Respiratory function appears to us to be spontaneous, to check which is almost impossible. However, this belief will be true only partly. We can learn correct diaphragmatic breathing and exercise to increase lung capacity and thereby hold breath for long time.
This skill can be very useful for swimmers and lovers of other water sports, as well as those who love deep diving. Moreover, in some cases, the ability long to do without the breaths can even save a life. But how can you learn it? We offer you several relevant exercises.
To check whether you are not breathing superficially, become to the mirror and take a deep breath. Pay attention to what areas of the body when it began to move. If breath was shallow, what happens to most untrained people, when you inhale the chest rises and shoulders. Proper breathing involves that will move the abdominal wall. And it is the first thing to learn if your ultimate goal is to learn how long to hold your breath under water and on land. To master the technique, you need to breathe deeply and slowly until 20 seconds with his hand on the region of the diaphragm to feel it move.
- The training aims to increase lung volume
To increase the area of the alveoli in the lungs, which depends on the ability of the authority to retain and to saturate the body with oxygen even in case of its deficiency, you should pay attention to aerobic exercise. Moreover, it is not necessary to execute them in water. Jumping rope, Cycling marathon, running with gradually increasing intensity, the rise to mountainous terrain – all this promotes the active exercise of the respiratory system. With proper and regular approach can significantly increase the lung capacity.
- Breathing techniques on dry land
Before you dive and check your ability to hold breath for long time, you need to learn some techniques. They need to bring them to automatism, to the water you are confused and not put his life in danger. First and foremost is the improvement of ventilation of lungs. Exercise is a special technique, which is characterized by continuous inhalation and sharp exhalation. It is done serially six times in a single run. Subsequently, the action becomes more complicated. It has added one very deep breath and I get breathless. During the delay, we need to pull together, to take them back and re-settle in their original position. Because this is an additional stimulation of the lungs and chest.
- Underwater breathing exercises
After you mastered the previous two stages, you can proceed directly to training in water. As expected, the training mainly consists of a series of dives. You need to swim a certain distance with the breath. Start with a delay of 1 min swimming at 20 m and resting for 1.5 min. Subsequently, the time under water increased to 2 minutes and more, and rest intervals are reduced. These same exercises can be performed statically, under the water in the pool sitting, standing or even lying down. But it is strongly recommended only under supervision.
- A little secret to hold breath for long time
Of course, a fundamental characteristic of the organism is the lung volume and depth of breath, which was made before the dive. It affects how much we can do without a direct supply of oxygen. But this is not the only indicator. In conditions when it is necessary a longer period to spend in the underwater environment should be minimized mobility. Because it increases oxygen consumption, which at a particular moment in short supply.