The average person can hold their breath underwater for about 90 seconds without practice.

Some people may even be able to hold their breath for up to 5 minutes. It will depend on the person’s health. If you cannot hold your breath for too long but want to extend the time you’re able to stay underwater, there are a few ways to help with that.

Static Apnea

Free divers often use static apnea to train them not to have to come up for air as often. You begin this practice by holding your breath for 1 minute, then coming up and breathing normally for 90 seconds. Then repeat this but gradually increase the minutes you hold your breath underwater, minute by minute. At the same time, reduce the time you breathe normally by 15 seconds each time.

This can be done either outside a pool or in a pool, just floating in the water and not swimming. Purely concentrating on holding your breath with equal amounts of breaks. However, to be safe, the first couple of times doing this practice would be recommended to do it outside of a pool.

Breathing

1. Deep inhales

Although it may sound silly to be able to hold your breath, you should also improve your breathing. This means taking deep inhales. A good deep inhale involves breathing from your stomach and not using your chest and shoulders. Inhale for 20 seconds before you exhale.

2. Box breathing

Sit upright with your feet flat on the floor. Start by exhaling for about 4 seconds till all of the air is out of your lungs. Then slowly start to inhale, counting to 4 in your head. Hold your breath for another 4 seconds, and then proceed to exhale again, counting to 4. Repeat this process a couple of times. Not only is it good practice for holding your breath, but it is also considered a form of meditation to clear your mind as you concentrate on breathing.

3. Diaphragm breathing

This form of breathing is very beneficial as it is seen as a form of meditation that strengthens the diaphragm, a breathing muscle that lowers blood pressure. Begin by lying down or sitting upright. Relax your body, especially your shoulders. Put one hand on your stomach and one on your chest. Inhale slowly; you should feel your stomach expanding. Then exhale slowly but purse your lips tightly. Exhale till all air is out. Repeat this several times.

These different breathing exercises will help expand your lung capacity.

Storing oxygen

Learn how to store energy by following oxygen tables. This is similar to Static Apnea, but in this exercise, you stay consistent with 2 minutes of normal breathing whilst increasing the time of holding your breath each time by 15 seconds.

Negative effects of holding your breath for too long 

There are several side effects of holding your breath for too long; however, these will only occur if you hold your breath for longer than 5 minutes. The biggest danger of holding your breath for too long is the increase of co2, pushing oxygen out of your blood and slowing down the amount of oxygenated blood flow to your brain.

Otherwise, your heart rate will be slower due to the lack of oxygen. You also may lose consciousness because your body is seeking oxygen, and thus it knocks you out, so automatic breathing can start again.

Hopefully, these exercises will help you learn how to hold your breath for longer. Be cautious not to push yourself too much and slowly ease into it. Always make sure you have someone around in case of an emergency, and practice in safe spaces.

Have fun!

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