Underwater breathing
Preface
As a sea guru said: "The diver goes underwater with cylinders to look around while the freediver dives to look inside."
In my Zen style, scuba diving becomes more introspective, merging the philosophical concept of this sentence with the ARA.
The difference therefore is to become more aware of the perception of the body and mind, following a path divided into three steps: Breathing, Relaxation and Meditation that will lead you to become a true "Zen Diver"!
The first thing to learn is the breathing that will open that door, closed in the waves, to enter the sea that is inside each of us: the connection between body and mind.
To better understand the basics of breathing, I have prepared a small manual that will give you the basics for the practice we will do together.
Breath is life!
Before being born, all human beings remain in the womb for about nine months, immersed in amniotic fluid, similar to sea water.
When we let out the first cry, we begin to breathe in the open air ...
Without even thinking about it, breathing makes us live moment by moment, from the first to the last breath.
But no one has taught us to breathe correctly until now!
Think if you changed the way you breathe, you would also change the way you live and underwater could improve your second life in the "Underwater World".
I begin to explain a little bit of anatomy and physiology in a simple way.
The air we breathe is theoretically composed of about 21% oxygen and the remaining 79% nitrogen and other diluting gases.
Our body uses oxygen as the fuel of the car which uses it for propulsion, turning it into carbon dioxide when you exhale, like the air that comes out of the exhaust pipe of the car.
The urge to breathe again is given by the rise in carbon dioxide levels.
The Lung
the lung is the essential organ for breathing, Its main function is to carry atmospheric oxygen to body fluids such as blood or hemolymph, and to expel carbon dioxide from them to the atmosphere. This gas exchange is accomplished in a mosaic of specialized cells that form small air pockets called alveoli.
70% of breathing is guided by the diaphragm which is located at the bottom of the chest.
The contraction of the diaphragm expands the cavity vertically where the lung is half closed.
Relaxing the muscle has the opposite effect. Air enters through the nasal or oral cavities; it passes through the larynx and subsequently through the trachea, reaching the bronchi.
The bronchi divide the lungs into smaller and smaller parts, called bronchioles.
The lungs end with the alveolar sacs.
The alveoli are small sacs in contact with the capillary blood.
Here, oxygen is diffused into the blood, carried by hemoglobin to the heart through the pulmonary veins.
Blood without oxygen leaves the heart and travels through the pulmonary artery to the lungs to initiate the oxygenation process.
The Diaphragm
The diaphragm is a shaped muscle flattened, a sort of triangle positioned in the center of the trunk that covers the entire thoracic cavity dividing it from the abdominal cavity, and plays a fundamental role in the breathing process.
In fact, while the lungs have a passive role, the diaphragm through the motion of contraction and relaxation ensures correct and deep breathing: when we inhale the diaphragm contracts, lowering, to allow the lungs to fill with air while the belly swells; vice versa during exhalation it relaxes and as it rises it allows the partial emptying of the lungs.
"Diaphragmatic breathing is natural and ideal breathing."
Despite this, often our breathing is thoracic and superficial and does not allow us to incorporate all the oxygen that we can instead get into our body when we breathe using the diaphragm.
Breathing is an important function for our body, by acting on it we can be able to regulate our emotional state and increase the speed of recovery from stress.
This is possible because, even if for most of the day and night we breathe without realizing it, if we want to, we can choose to consciously regulate our breathing by changing the rhythm, amplitude and duration of each of our breaths.
In doing so we pass from an involuntary action to a conscious breathing.
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By observing the way we breathe we can understand a lot about our physical and emotional state.
For example, when we carry out an intense physical activity, such as running, we are out of breath, we feel our heart in our throat and our breathing is shallow and very fast.
On the contrary, while we sleep or as soon as we wake up our breathing is slow, calm and regular.
Furthermore, breathing is linked not only to our physical state but also to our psychological and emotional state: a person who is in a situation of very intense stress or anxiety tends to have a shallow, chest, shallow breathing.
It is no coincidence that people suffering from anxiety and stress often have very stiff diaphragms, which prevents them from having a deep breath, typical instead of balanced and calm people, who breathe using the diaphragm in the correct way.
These observations are fundamental because they allow us to take a further step: if it is true that by observing how a person breathes we can know his physical and emotional state, then the opposite is also possible, that is to condition our physical and emotional state by learning to breathe in proper way?
Yes, the way we breathe affects our emotional and physical state!
In fact, all relaxation techniques begin by paying attention to breathing.
Yoga, for example, combines movement and breathing in a highly effective combination.
By learning to change our breathing we can change our emotional state and decrease (or even eliminate) our level of stress and tension.
Diaphragmatic breathing
But now let's get to the practice. How do you breathe with the diaphragm?
If you want to try it, start doing some exercises lying down, in the supine position, because this makes it easier to understand how the diaphragm works.
When you have become familiar, you can naturally start breathing with the diaphragm even while sitting or while you are standing and at any time of your day, also because if you practice diaphragmatic breathing regularly it will become a habit for you and therefore you will do it even without realizing it. .
Let's begin.
Lie on your back, with your stomach facing up, on a comfortable surface, such as a mat, with your legs bent and your feet about a foot apart.
Lie back and relax, and just observe your breathing for a few minutes.
Inhale and feel your belly swell, exhale and deflate; try not to move your chest.
In this way it is the diaphragm that works.
When you are relaxed you can fill then raise your chest and empty it with the exhale.
To feel the diaphragm better, put one hand on your stomach and one on your chest, and start breathing: the goal is to raise the hand resting on your stomach while the one placed on your chest must remain still.
As you practice, you will notice more and more that your chest will stay still and the air you breathe in will go directly into your belly.
When you exhale, open your mouth and let the air out passively, without contracting your abdominal muscles or arching your back. Again the hand on the chest must remain stationary.
To breathe correctly with the diaphragm you need to practice: don't give up if you can't immediately!
Your awareness will gradually increase.
Initially this way of breathing may seem unnatural to you; However, if you continue to practice even just for a few days it will become automatic for you.
By switching to conscious and correct breathing, you will benefit not only physically but also emotionally: breathing correctly is a real panacea for our health!
Even underwater, breathing plays a fundamental role, it can make a difference in terms of air consumption, nitrogen accumulation and buoyancy.
In this "world of silence", the first thing you hear are the bubbles coming out of the dispenser.
If you stop and listen to them, you can tell if you are stressed, short of breath, or if you are relaxing.
Let's now examine breathing in the various diving styles:
Breathing in freediving
In freediving, the preparatory breathing for the dive is very important because it is from how you prepare yourself that you can understand if the last breath is the right one.
It is a sensation but I let my students experiment with different methods in order to find the most suitable one for each of them.
For example, I choose a number from 4 to 6.
4! I take four full diaphragmatic breaths, counting the inhalation in four seconds and exhaling four times in four seconds until the last inhalation before the dive.
So with the number five and six.
I'm exercises that provide a methodical basis, from these the experience that will lead to finding one's own personal method for each one.
Of course there are many other techniques that I adopt but the important thing is to listen to yourself inside and experiment with these variations.
From personal experience, before a deep dive I listen and breathe according to how I feel in that moment until I feel my mind calm and my body ready.
I could compare it to a surfer waiting for the perfect wave to ride it: "he sees it and hears it!"
Breathing in technical diving
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In technical diving we try to keep a good attitude in the position of the "paratrooper" by moving the body as little as possible, rather by being almost motionless.
In this way little energy is wasted and the body slowly relaxes.
The frog kicking promotes energy saving.
The bubbles speak!
If you look closely, like in a comic, you can understand the depth and rhythm of breathing.
In fact, in an experienced technician, we will notice defined bubbles, even managing to count them one by one.
This in a normal context, with no current, rough sea, factors that would influence the way we breathe.
Breathing in recreational diving
Recreational diving differs from the way of moving underwater by having basic equipment smaller like a simple buoyancy compensator, a 12-liter tank, light fins and a wetsuit.
You can move more easily and fin in the classic freestyle way.
With this technique you can face different seas even swimming against small currents unlike the technique or with the sidemount created for cave penetrations.
Breathing in the Zen underwater world
This is my philosophy and the conception I have in going underwater with cylinders.
Over the years I have tried many different styles, taking from each one that suited me best. Thus refining my personal Zen style.
I rediscovered the freedom of move feeling myself like a fish with wings. Flying into the blue!
I like to breathe deeply and feel my body that with a marine rhythm, like an echo, goes a little up when I inhale and a little down when I exhale, like a wave.
Depending on the profile of the bottom, I like to fly over rocks like an eagle, moving only with my breath.
Don't be afraid to breathe!
Breathe and smile!
The technique
The downhill:
When you are at sea you are on vacation!
The time you use is relaxation so do everything calmly and take the time you need to start your dive well… not letting the instructor fall asleep!
Inflate the vest to float at the neck without having to move the fins.
If you had to swim to the dive site, rest, if the weather conditions allow it, lie on your back and look at the sky for a few moments, relax!
Breathe deeply with your diaphragm and when you feel ready smile at your guide.
Stand upright, looking at the bottom of the sea, in this way you will not risk going down like turtles: belly up!
Continue to breathe deeply by deflating the vest, if the weight is right, after a few deep breaths, when you exhale you will go down under the surface of the water and if you are relaxed before inhaling again, your body will already be at a depth of one meter, compensate gently and assume the position of the parachutist, that is, get horizontal with your legs and arms open to have more control over your body without moving it too much.
Measure your breath well to descend gradually and slowly and correct, slowing your descent by slightly inflating the jacket.
When you reach your desired altitude, start flying using only your lungs.
Have fun twirling and drawing the outline of the bottom, breathing and smiling.
Move the fins like the wings of an airplane that will act as a rudder without using your arms.
The ascent.
Go up slowly using more of the lungs and less of the fins.
Use the BC by deflating it only to correct speed.
In the last 6 meters try to relax and breathe deeply going up meter by meter, until you reach the surface, very calmly so as to dispose of as much residual nitrogen as possible and go out less tired and happier.
Listen to the sensations of the ascent, such as the ears uncorking, in fact when you feel the need to compensate it is because you are descending again.
Don't just look at the computer but get used to looking at the surface of the sea to understand well the distance of the depth that separates you.
When you head out of the water, inflate your jacket, breathe and smile!
The equipment
I tried to reduce the equipment to the bare minimum, eliminating all the excess stuff, taking the weight off my back and having a more hydrodynamic profile, gaining on agility and feeling much freer.
I relied on Sopras sub, choosing the most suitable equipment for my style.
I currently use a one-piece wetsuit, with a hooded undersuit.
With this combination, the water circulation is reduced and I don't have to put too much weight avoiding the problem of the zip of the semi-dry suit which has a shorter duration, plus I can dress myself.
I use zipperless liners for minimal heat expenditure and slightly longer than usual fins that I use as airplane wings.
The technical jacket is a whole behind without additional adjustments, it has a bag of only 10 liters and the feeling it gives me is one of freedom.
I mount a standard octopus with a very light regulator, a console computer that also works as an air pressure gauge.
Easy assembly without having to remember to put another instrument on my wrist and with a single glance I have all the data I need.
The weight belt is made of elastic rubber so I can move it lower and breathe more freely plus it doesn't rise when I'm upside down.
The mask is a frameless, the lenses are closer to the eyes so the angle of the field of view is wider, the mask is lighter, easier to compensate and to empty.
I have a bit of a beard and I have chosen, for greater adherence, a very soft silicone that adapts perfectly to the shape of my face for a more watertight closure.
The equipment is therefore minimal Zen: functional and stylish!
The immersion​
Each dive is an experience, an adventure.
We go underwater for many beautiful reasons such as exploring new seas, looking at the fish and the colors that nature gives us.
But not only!
Life is made up above all of sensations, water on the skin, feeling suspended in the water flying into the blue, listening to your breath, stopping in mid-water to meditate on the joys of life and close your eyes to look inside.
This experience will give you moments of well-being never experienced before.
Feel free: "Free to be"
You are now ready to take the practical lesson with me: Your Zen Master!
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Overview
This experience lasts for half a day.
It is divided by:
A little theoretical lesson.
A practical session on the ground.
A dive into the sea.
Ground preparatory exercises
Breath awareness.
Abdominal, thoracic and clavicular breathing.
Full diaphragmatic breathing.
Diaphragm stretching exercises.
Respiratory rhythm.
Yoga exercises (Pranayama).
Stretching for the diver.
Now we will prepare our equipment well, where you will learn some little Zen secrets and then we will dive for a beautiful session in the sea, learning new techniques that will help us to go underwater more aware and more smiling!
Diving exercises
Conscious breathing on the surface.
Relax.
Controlled descent using lungs only .
Parking on the bottom with relaxation.
Finning and breathing.
Combined set-up and exercises,
Underwater breathing.
Fly in zen style.
Controlled ascent without the use of fins.
Safety stop in neutral position up to one meter.
Correct weighing with almost empty bottle. (- + 1kg)
Max depth 12 meters.
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Objectives.
Less ballast
Lower air consumption,
Benefit for the back.
Leaving the dive less tired.
Fly in the water in zen style.
Buoyancy and conscious breathing.
Overcoming insecurities and fears.
Accumulate less nitrogen.
Have fun and smile!
Good!
If you liked this little manual, book your session now !
For more information:
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We are waiting for you on the Island of Gozo!
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Price euro 120
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At the end of this session you can decide whether to continue with the second step:
"underwater relaxation."
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​ SPECIAL PROMOTION EURO 60 !
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Nicolò WhatsApp +39 3485701719
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