In almost ten years as a competitive freediver, Hanli Prinsloo set 11 South African records. She has held her breath for five minutes 39 seconds in the pool and dived 63 metres under the Red Sea on a single gulp, so she knows about aquatic capabilities.
"The human body is adapted to freediving in ways we once believed belonged only to the deep-diving aquatic mammals," says Prinsloo, 36, referring to the dive reflex. It starts when your face touches cold water. "Your heart slows to conserve oxygen," says Prinsloo.
As you hold your breath, vasoconstriction sets in, sending oxygenated blood from muscles to organs. The spleen releases oxygen-rich red blood cells and finally, as the pressure increases during dives, vessels in the lungs swell to prevent collapse. Since last competing in 2012, Prinsloo has travelled the world to promote ocean conservation through her I Am Water foundation. Here's how to channel your inner pinniped.
"First, you must become a conscious breather," says Prinsloo. Sit still or lie on your back, and feel the air move in and out of you and the muscles controlling it. Feel the diaphragm pulling down and drawing air into your lungs while muscles between the ribs stretch to expand the volume. Think of the oxygen circulating around your body and the expulsion of carbon dioxide.
"Your lungs could expand more than the muscles seem to allow, so we stretch," says Prinsloo. Kneel on the floor with bum on heels and back straight. Take a full breath and straighten your arms over your head. Hold for 20 seconds or as long as is comfortable, then exhale. Take a big breath and lean gently to one side with your arm reaching over to open the intercostal muscles. Hold for 20 seconds on each side, or as long as you can.
"You need to really think about your breathing," says Prinsloo. Lie flat on your back and breathe into your stomach. Take deep, slow breaths and feel your stomach rise and fall with the movement of each breath. "Try to direct air into the stomach so you don't feel any expansion in the chest," says Prinsloo. "Count your inhalation to six seconds and exhale for ten. This type of belly breathing will help you take bigger breaths."
You need to be able to take the deepest breath possible. Breathe out all the air in your lungs. Inhale slowly, first into the stomach, then the lungs, feeling your chest expand. "Finally, fill the last little bit up behind the collar bone," says Prinsloo. "Now the key is to relax with feeling overfull." Breathe in to full capacity and hold for as long as is comfortable. Exhale when you feel the need.
Rest and then go again, but this time hold on for a few seconds past the trigger until you start to feel a pulsing sensation in your abdomen. That's your diaphragm contracting. Next time, try to go past that point by counting slowly to avoid focusing on the discomfort. "You should notice a significant increase in the length of time you can hold your breath," says Prinsloo.
"Make sure that when you get into the water, each dive feels like the first easy breath hold. Never push yourself in the water," says Prinsloo, "and never enter the water alone." With your buddy watching closely, take a deep breath, counting your inhalation for four seconds, then breathe out for eight. "This will slow down the heart rate, conserving oxygen and putting you into a trance-like state of relaxation."
When you're ready, take that one last long breath and dive. Move smoothly and avoid jerky actions to save energy, and remember to equalise the pressure in your ears as you go deeper. When you gain more experience, you can also use a weight belt. "Aim for just the right amount of weight so that you can still float comfortably at the surface but you don't have to waste oxygen trying to stay down when you dive," says Prinsloo.
This article was originally published by WIRED UK
