How EASILY Hold Your Breath For 3 Minutes: Freediving Tips for Beginners

If you are a beginner Freediver and looking for a safe and simple way to hold your breath for 3 minutes, this is a simple and safe way how to do it
First, learn the Freediving Theory. Then include special Freediving breathing techniques in your daily routine. Only after that start practicing easy breath holds.

Looking for Freediving equipment?

We are the first PADI Freediving school in Ko Tao, Gulf of Thailand, which offers freediving courses for all levels, from complete beginners up to the Freediving Instructor level. We also offer freediving/apnea training on a daily basis, both in the pool and open water.

And if you have done any Freediving course with us, join our regular breathing/stretching (pranayama, square breathing, full/empty lungs stretching, etc) sessions! We can help you to improve your Freediving techniques, as well as improve your PB's!

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[markphilip]

At 5:18: "You wake up, you take your take your glass of water."

[arielcercado]

You got me there on 'mastering' the relaxation part, I was just struggling to increase my Co2 tolerance regardless in the past; I am completely forgetting this essential 'calming the mind' step first. Now I'm concentrating on relaxation and not to feel any contractions on the 2+minutes part. Thank you.

[floppinfish]

The video should have been titled...
"I already did a video about this"

[Desenrad]

After fallowing your example and doing it about 5 times. My hold time went up from 45s to 2m18s underwater. I imagine it would be a little different. But I’m glad to lean how to train my mind to survive without CO2 longer. My main goal here is to be able to free dive comfortably without a tank.

[brandisedwick]

I pretty much just been doing this for fun and because I find it really relaxing. I kind of taught myself by doing some breathing exercises clearing my mind. So far I have gotten to 2 minutes 20 seconds. I have pretty bad asthma but this seems to be helping me.

[thkatandi]

So what are the exercises then? Links?

[rehakmate]

I did co2 tables for 3 days and I can already do 2 min 45 without any other knowledge. I hope to easily push past 3 minutes with this

[Meenimie]

Supporting comment for YouTube algorithm.

[abdullahsalim]

Hi there,

I have been swimming for a while (almost 3 years but I didn't practice for last 3 years), and I have been always wanted to learn freediving,

so I started with the exercise you mentioned _3-section breathing_
now it's my fifth day I think.

when I hold my breath for the warm-up I reach to 2 min, the next attempt I reach to 3.30, last day I reached 3.45
I think this is considered a good, and Actually when I see those numbers I feel like I am cheating or something :), cause others try hard to reach it.

the way I do it, I start with 3-section breathing (1-min each) -> relaxation breathing -> hold my breath -> recovery, then repeat
---this is dry training---

what do you think is it good, bad, what is it??

[matthiasmayr]

I have a question: In mostly all the breathing exercises they say: ht. Exhaling for twice as long as inhaling is optimal for the body's oxygen supply. Is this not the optimal way to practice relaxation in your opinion?

[mesutaslantas]

Hi, thank you very much for all the videos. The are excellent.
I'd appreciate your comment on my question.
I do mostly CO2 table training. My contractions start around 1, 50-2, 00 minutes. After the contractions, it become very difficult for me to continue breathholding. I don't know, whether my mammalian dive reflex is kicking in or not.
My target is 4.00-5.00 minutes best time. What would you recommend for me.

[robwood]

Hi I have a goal to freedive down to 20m but I’m getting stuck at 13m I know it’s because I’m freaking out underwater but I’m still stuck any tips to help me would be much appreciated.

[iovisg]

Aerobic or anaerobic training for improvement of apnea?

[lakhadarhatim]

Due to my muscles masse i can’t hold my breath for more than 30 seconds, i work regularly in the gym, i do cardio, i do cycling, but underwater, my muscles demand more energy that means more calories burn means more oxygen, stuck on the 30 seconds

[yadatbeme]

At 3:44 you mention a “No contraction table” video. I can’t find it? What’s the title of the one you’re referencing? Thanks!

[RAREEPLUG]

Здравствуйте, где вы живете и занимаетесь фридайвом

[T-Hull]

Can you send me a good static training table to help me increase my breathhold before contractions?

I’m getting contractions at 1:45mins and only able to hold to 2:15mins.

[corenchiereynaldo]

4:55 If you're on lunch-break or using data.

[anomalistic]

At what point in breath holding do you kyll brain cells?

[moosjer]

Hi, I love your videos. Thx! But the 'no contractions table' is not clear to me. Do you mean breathing exercises until first contraction or urge to breath? Maybe my English is not good enough to understand the term 'no contractions table'.