Maximising your Lung Capacity

Let us walk you through step by step how to take a final or full breath. Having more air in your lungs means more oxygen and a longer breath hold. Freedivers have developed techniques to inhale efficiently while staying relaxed.

Your lungs are incredibly flexible and will expand until they hit a wall, which is the limits of your thoracic cavity. We're going to focus on increasing control of your stomach, chest, and intercostal muscles.

Start by sitting or lying down in a relaxed position. Push your stomach out and then relax it back in. Inhale slowly, pushing your stomach outward while keeping your chest still. This is diaphragmatic breathing, and it allows your diaphragm to move more, increasing lung capacity.

Next, focus on your chest. As you inhale, bring your chest forward without engaging your shoulders. This may feel different from your usual chest breathing, but it allows your lungs to expand fully.

Finally, add the intercostal muscles. Place your fingers in a pistol grip around the sides of your ribs. Press your intercostal muscles outward to make room for more air.

To combine all three sections, start by breathing into your stomach, then relax and move to the intercostals, and finally to the chest. Practice this for coordination and muscle warm-up.

Remember, it's normal for these breaths to feel full or uncomfortable at first. With practice, your flexibility will increase, and you'll be able to take in more air. This full breath is what you'll want to take before every breath hold or dive.

There's also a technique called packing, where you use your tongue to force more air into your lungs after you can't inhale anymore. However, this should be done with caution and under proper guidance.

In summary, by increasing your control over your breathing muscles, you can take fuller breaths and improve your freediving experience. Practice these techniques regularly to increase your lung capacity and comfort underwater.