Summary of "La méthode imparable d’un champion du monde d’apnée"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from the Freediving Method

Relaxation and Nervous System Calming

The foundation of effective freediving is to stay calm and relaxed. Calming the nervous system reduces metabolism and oxygen consumption, which is crucial for breath-holding. This relaxation technique can also be applied daily to manage stress, anxiety, and improve sleep quality.

Breathing Methodology

Use a specific breathing technique before breath-holding to maximize air volume and optimize oxygen intake:

Inflate the stomach first, then the upper lungs to maximize air volume (fuel for apnea).
Equalize the duration of inhalation and exhalation (e.g., 5 seconds each) to optimize oxygen intake and CO2 tolerance.

Proper breathing increases apnea time significantly, even for beginners.

Progressive Breath-Hold Training

Start with dry breath-holding exercises outside the water to build capacity and confidence.
Gradually increase breath-hold times, aiming for longer durations (e.g., from ~1.5 minutes to 4-5 minutes with practice).
Perform multiple breath holds in a session to improve endurance.

Safety and Supervision

Never freedive alone; always have a qualified safety buddy or instructor monitoring you.
Use a buoy as an anchor point for rest, safety signaling, and as a descent reference.
Be aware of medical conditions and get a medical check-up before practicing freediving, similar to other sports.
Learn and respect the body’s signals, especially ear pressure and pain — never push beyond pain thresholds during equalization.

Equalization Technique

Compensate ear pressure regularly during descent (approximately every 1–1.5 meters).
Keep the head straight and eyes fixed on the descent rope to facilitate equalization and reduce stress.

Gradual Water Adaptation

Begin with shallow dives (2–3 meters) before progressing to deeper depths.
Recognize that water pressure increases discomfort and urge to breathe, but the body adapts with practice.
Descend calmly to conserve energy and maintain relaxation.

Mental Approach

Adopt a “warrior mode” mindset to push through the urge to breathe during apnea.
Embrace the euphoric and relaxed state post-apnea as a positive feedback loop to improve performance.