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Your free exercise for no-contraction freediving and the PDF.

You can download the No-Contraction PDF here

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... and here is your free exercise -
"Hiccup or puff" :

The exercise is also described in detail on the PDF. Nevertheless, if you are on the road or just want to try it out, here it is again.

This exercise is simple and highly effective because it trains many aspects and is easy to integrate into everyday life without a big plan.

  1. Lie down comfortably. Breathe calmly and gently for 2-3 minutes.
  2. Take a deep, full breath. First into your belly and then into your chest. Make sure that your belly and diaphragm remain completely relaxed.
  3. Hold your breath ...
    a) … until you can either no longer prevent yourself from making a swallowing movement … b) … or until the first contraction sets in. c) … or until 2 minutes have passed.

Repeat 1-3 depending on your motivation 3-5 times. That’s all you need. Honestly. If the 3 times feel good, then don’t force yourself into a 4th or 5th attempt. We want to “get out of forcing ourselves in”!!!

If you are so advanced that even after 2 minutes you still feel no breathing stimulus at all, then go up to 2 minutes 15 or 2 minutes 30 seconds. But that’s enough. That’s all you need for this exercise.

If it’s only 30 seconds at the beginning until you swallow or until the first contraction occurs, that’s completely fine. Keep practicing until a) or b) or c) occurs.

Positive aspects

The exercise has various positive aspects.

Comic with diver

  1. You train your nervous system to hold your breath in a relaxed manner for at least 2 minutes without getting contractions. This is much more important than holding your breath for 3 or 4 minutes and torturing yourself. 2 minutes is more than enough to make deep dives beyond 40 meters.
  2. Supports your CO2 tolerance as an additional exercise, allowing you to reach any depth without having to struggle with contractions before the turn.
  3. Swallowing movements are one of the first physical reactions to discomfort. Swallowing also triggers reactions in the diaphragm, our second “discomfort indicator”. So: consciously do not swallow!

However, if you keep having contractions on your deep dives, even though the exercise works regularly or is even easy for you, then your contractions have other causes. I have described this in detail in the No Contraction Freediving PDF. 

Here you can find my complete workbook on No Contraction Freediving.  (ASHKAN HERE PLEASE LINK TO PDF)

Individual training program.

Contractions that are not triggered by CO2 are extremely common and vary greatly from person to person. If you like, I can put together a training program for you on how to get rid of this.

First we talk to each other. Free of charge and without obligation in a video call. During the conversation, we will find out where your greatest potential lies. And whether online coaching or personal coaching here on El Hierro will help you. Then I will make you a suggestion and an offer.

To get you started, I’ll send you a few more PDFs with general input on the training philosophy and how to paln and perform the exercises. I design 6-12 training sessions for you that build on each other in a meaningful way. This can be for depth, dynamics or statics. A cycle can last 4 weeks or 12 weeks. You decide.
sessions can also be repeated as you wish.

We will be in contact during the training cycle via a feedback form in Google Drive. And we will also talk on the phone from time to time.

Based on your feedback from previous sessions, I plan your next training sessions a maximum of two sessions in advance.

Where does the training take place?

Online: You can do the exercises anywhere. You can train at home in the dry, in a pool near you or at any freediving spot in the world and we will provide feedback.

Personal: Naturally on El Hierro. We are in direct contact there.

Online + in person: Many of our Freedivers combine online training with a stay on El Hierro. This is of course the very best option.  

How much does the fun cost?

Expect a contribution in the range of an AIDA 2, 3 or 4 course.

We will determine the scope together. That’s why I can only give you a detailed breakdown once we’ve spoken.

If the plans are relatively simple, such as a 4-week “no-contraction program” for static training in preparation for a vacation, then it can be less.

Let me know if you would like to talk about freediving without contractions.

Email is sufficient: karsten@freediving-el-hierro.com