APNEA ACADEMY HK

STUDENT HANDBAOOK
 WELCOME TO THE WORLD OF APNEA
During this Course we will help you to discover your natural underwater
potential. You will learn breathing and relaxation technique, discover and improve
your aquatic ability, further your knowledge on physiology and psychology in
freediving, also learn to manage and deal with emergency. All these will help you to
safely enjoy any water activities with confidence in your new found breath holding
abilities that you will achieve throughout this course.

Holding the breath is one of the most unnatural things a human being can do.
The techniques that we propose will help you to overcome fear and anxiety; with
force of will, conviction and self-belief you are on a journey to discover a feeling of
tranquillity and security in the water.

Course Structure

5 Theory session 1 to 1 ½ hour each

4 Session of relaxation and breathing technique

4 Water sessions : 2 in shallow water / 2 in deeper water (when appropriate)

1 Pool: to test and to revise what we have learn

Final Graduation Dive: to apply what we have learn and to truly enjoy and
have fun in the ocean

WHAT IS APNEA ACADEMY ?

https://www.youtube.com/watch?v=MWUt_Lj1yQM&t=43s

THE START OF AA
https://youtu.be/6pUbINREKNI

THE BIRTH OF APNEA ACADEMY INSTRUCTOR

https://youtu.be/q3-nObHGFBQ

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 TABLE OF CONTENT

1. HISTORY OF FREEDIVING

2. OUR SENSES IN THE UNDERWATER WORLD

3. THE MAMMALIAN DIVING REFLEX

4. RELAXTION

5. AVOID STRESS BY UNDERSTANDING IT

6. EQUALISATION

7. HOW SHOULD WE HANDLE THE ACTUAL DIVE

8. FOREVER LEARNING

9. WORDS FROM THE LEGEND

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 HISTORY OF FREEDIVING

History has documented that humans have been freediving for food since
thousands years ago. Freediving can also be called Apnea, a Greek work for “without
breathing,” and has been an important livelihood in some cultures, off the island of
Kalymnos Greece, the practice of collecting sponges from deep in the sea quickly
became referred to as “sea sponge diving” and was practiced as an Olympic sport by
the ancient Greeks.

Here in ASIA, The Ama are the pearl diving mermaids of Japan, part of an
age-old fishing tradition practiced by small coastal villages in Japan. The Bajan
people, also known as the “Sea Gypsies" fish underwater for up to five minutes at a
time. The island of Jeju, situated south of Korea, is home to the Haenyeo famous for
their underwater ability to harvest the gold in the sea (Abalone) . The Haenyo were
featured during the opening ceremony broadcast of the 2018 Winter Olympics in
PyeongChang Korea.

Today, weather you look at freediving as a recreational activity or a

professional sport, freediving is not about raising adrenaline levels and boosted heart
rate, instead it relies on your ability to be able to relax both mentally and physically.
A relaxed body consumes less oxygen therefore it gives you the advantage to
conserve your energy and also better manage the “ One “ Breath.

As a freediver, you are part of a time-honored tradition and connected to the

underwater environment in a way that only a small percentage of the world’s
population will ever experience.

YOU ARE ONE WITH WATER.

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 OUR SENSES IN THE UNDERWATER WORLD

VISION THROUGH WATER

Water has a different index of refraction to air, which means light rays are
refracted in a different way. As a result, the focal point falls be- hind the retina and
the image read on the retina by the nervous system is out of focus. Vision of objects is
therefore indistinct.

UNDERWATER VISION

The mask assumes a corrective function. By wearing a mask we are in effect

putting in front of our eyes a bubble of air – the element through which our eyes are
accustomed to seeing. This permits a distinct vision of objects, even if the system has
a small inconvenience. Light rays reaching the eyes of the diver pass first through the
water, then through the glass of the mask (which has a different index of refraction to
both water and air), and finally through the air contained in the mask. The result is
that the final image that is read on the retina is altered from reality: it is 33% larger
and 25% closer.

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ABSORPTION OF COLOURS

Other than refracting light, water also absorbs it. This alters the colours of the
spectrum, as different wavelengths are absorbed in relation to depth: in the first ten
meters red and orange disappear, between ten and twenty meters yellow and green
fade, and past twenty meters only blue light remains.

Thus when diving deeper than twenty meters the ambient light is
predominantly blue, and a dive light is essential to be able to see all the true colours.
A light source will illuminate the seafloor like a charm, displaying it in true and
extraordinary polychrome: anyone who, as a kid, took a brown starfish to the surface
from even just a meter's depth will remember lifting a brilliant red creature from the
water, but would not have known that they had just carried out a genuine science
experiment.

HEARING UNDERWATER

The hearing apparatus is unable to function intelligibly underwater, but it can

hear a background noise that is typical of the marine environment. Since sounds travel
slower through air, above the surface we hear a sound first in one ear then in the
other, allowing the brain to judge the direction of the source of sound by the interval
between perception by one ear and the other.

Sound travels four times faster through water, due to its greater density. Our
ears will hear sounds, but not be able to decipher their provenance. This is why we, if
we hear the sound of a propellor underwater, we should always look around and turn
360° while returning to the surface - you can never be sure of the direction the sound
is coming from!

Only a variation in the intensity of the sound will indicate if the boat is
approaching or leaving, but it will not help in distinguishing its direction.

HEAT

It is a common experience when entering the water –whether swimming pool,

lake or sea – to have a sensation of cold. The reason is that body heat is dispersed
twenty five times faster in water than in air.

In spite of this, it only takes a few minutes for the organism to adapt. A
restriction of the peripheral blood vessels reduces the flow of blood and slows the
dispersion of body heat, helping to maintain a constant body temperature of about
36°C necessary for vital functions.

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 If the body remains in the water long enough then the dispersion of heat will
be such that the organism will react by contracting muscle (shivering) in an attempt to
produce heat: however this mechanism requires energy that in a brief amount of time
will be exhausted. So if the body disperses heat for a long period of time then body
temperature will start to fall, and shivers will become more intense and prolonged; in
this condition hands and feet become numb, increasing exposure to other accidents.

If body temperature drops below 35° hypothermia will occur, at 32° reasoning
capacity fails, and below 32° there is an immediate threat to life.

In cold water the choice of whether to wear gloves, socks, and a hood of
adequate thickness should be made carefully, considering also the variation in
buoyancy that this equipment will entail. If cold should catch up with you, and even if
you are expecting it to, don't hesitate to exit from the water and warm up. The
responsibility of a good freediver is shown in the recognition of when to concede a
dive if ambient conditions are unfavourable. Remember that apnea is for enjoyment
and pleasure, not for sufferance!

ADAPTING THE BODY TO WATER

Every human being starts life as a freediver in the mother's womb, and only
learns how to breathe after being born. For nine months before birth we are immersed
in amniotic fluid, which is chemically very similar to sea water. Every newborn baby
is an apneist, with extraordinary aquatic abilities that include being able to naturally
swim and hold the breath, despite having received no such training in the womb!

This ability is due to ancestral reflexes acquired during the evolution of the
species. Despite our aquatic origins, our innate adaptation to water often comes to
nothing, especially if too much time passes after birth before relearning to swim.

To submerge in a world with such different physical and chemical qualities to

the terra firma on which we live requires a knowledge of how our body adapts to
water: that it is 800 times more dense than air, disperses heat 25 times as rapidly,
refracts light differently, thereby altering vision underwater, and impedes hearing,
since sound travels four times faster underwater.

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 THE MAMMALIAN DIVING REFLEX

The Mammalian Diving Reflex consists of a series of physical adaptations of

the body that occur in mammals, during apnea, when in contact with water and when
under pressure. The purpose of this reflex is to conserve oxygen, and even prevent
barotrauma (pressure-related injuries). The Mammalian Diving Reflex varies from
person to person and although generally weak in humans, can be induced to make it
occur more quickly, and with regular training can be made much stronger.

The following describes the four major physical changes that occur in our
bodies due to the Mammalian Diving Reflex:

Bradycardia - This means slowing of the heart. The heart is one of the
strongest muscles in our body. Each time the heart beats, it uses oxygen. During
breath-hold our body will naturally slow down the heartbeat to conserve oxygen.

Vasoconstriction - This means the constriction of the blood vessels. When

our blood vessels constrict, blood flow to our limbs is slowed, increasing the
concentration of oxygen-rich blood towards our core and brain when needed.

Spleen Contraction - The spleen is an organ that stores red blood cells.
When oxygen is needed, the spleen contracts by up to 20%, thereby releasing red
blood cells into our system. This means that more oxygen can be carried in our blood.
After roughly 30 minutes into a freediving session this effect will reach its peak.

Blood Shift - This is a very unique physical change discovered only within
the last 50 years. The Blood Shift is what allows freedivers to dive beyond the
residual volume of their lung capacity, which is normally reached between the depths
of 30 to 40 meters. As we dive deeper and pressure increases, the alveoli and
capillaries in our lungs become engorged with oxygen-rich blood. This blood replaces
the air space in our lungs, and as blood is a liquid (and therefore incompressible) it
acts as a cushion, preventing our lungs from collapsing.

The more often you dive, the more you develop and strengthen your
Mammalian Diving Reflex. Simple acts like submerging the face in cold water before
diving will stimulate our body to trigger this diving reflex. However, pressure
changes are what stimulates the diving reflex the most - the greater the pressure, the
stronger the diving reflex. Also be aware that the greater the pressure, the greater the
risk of injuring oneself. Only with the right tuition and training can one adapt their
body to reach deeper depths without injury.

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The scuba diver dives to look around. The freediver dives to look inside.

- Umberto Pelizzari
Weather you want to dive into the deep or simply a shallow dive playing with
marine animals, learning to breathe correctly and to be relaxed is fundamental in
freediving.

BREATHING ESSENTIAL (CLICK THE LINK BELOW)

https://youtu.be/JvAuhfIPma8

Through out the course we will have plenty of time to practice and fine-tune
the way we breathe for freediivng. We must pay attention to the way we breathe and
also using diaphragmatic breathing

The way we inhale and exhale should be very slow and deep with a small
pause in between. The entire inhalation is relaxed and performed without tension in
any part of our bodies and We exhale only until the air stops to flow naturally from
our lungs, and without forcing our muscles to expel more air than is necessary and we
call this passive exhalation.

https://youtu.be/JI8Ham9iVEw

https://youtu.be/DHbXUJKVBHU

Hyperventilation or very shallow, short, fast breathing is not suitable for

freediving and can be dangerous. Hyperventilation will fool the body into feeling that
you do not need to breathe, when in fact there is less oxygen in our body due to the
high oxygen consumption of an increased heart rate, and there is a lack of physical
alarms that notify us that it is time to return to the surface and breathe.

DON’T HYPERVENTILATE

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CYCLE OF BREATHING

BREATH-UP

“Breathe-up” is the time we use on the surface to prepare ourselves and to

relax our body and mind before the dive. Usually this involves a couple of deep
breathing cycle using diaphragmatic breathing and the relaxation technique.

FULL BREATH OR FINAL BREATH

It’s the full breath we take before we immerse in the big blue, it should be
made in a fluid and continuous motion, starting from the diaphragm and finishing
with the upper chest and it should be reached to our full lung capacity. Very
importantly Never exhale before reaching the surface as the positive buoyancy of
our full lungs at the end of the dive assists us in reaching the surface.

RECOVERY BREATHING

Recovery Breathing plays a vital role in our dives. A lot of LMC or

BLACKOUT happens because of an ineffective recovery process. This process
should happen as a natural reflex once we reach the surface. In order to achieve this
we must ensure that we always perform our complete recovery breathing cycles after
every dive, regardless of what depth or time was achieved or how easy or difficult the
dive was. Repetitive practice ensures us that recovery breathing becomes natural to us
and it will increase the safety at the end of each and every dive.

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 RELAXTION
Relaxation techniques are a fundamental part of Apnea Academy courses and
draw a lot of curiosity from apneists of all levels. They do not involve any kind of
magic, but simple methods for training the mind.

HOW TO RELAX

To relax deeply we must learn to admit any bad mental habits, any
unproductive ways of feeling, acting or reacting, and any common places that we may
have. to relax, therefore also means adapting precise psychological strategies to
combat personal mental habits.

Relaxation techniques help to rediscover the balance that is so easily lost in

day-to-day life, and they can also help to improve self-esteem, but for the techniques
to work one must first believe in them.

We must first make a distinction between passive relaxation and

active/dynamic relaxation. In passive relaxation one listens to a guiding voice
instructor/recording) that supplies a mental pathway towards relaxation. Its
effectiveness depends on the ability to listen to the body and managemental energies.
This is the first step, but the final goal is active/dynamic relaxation - here the student
guides themselves 'autogenically' along a mental pathway using techniques of self
talk."

AUTOGENIC TRAINING

THIS TECHNIQUE IS DEFINED AS THE PRACTICE OF AUTO-RELAXATION BY

MEANS OF MENTAL CONCENTRATION.

Being able to direct our own thoughts and turn events that seem negative into
positive experiences will access unlimited potential, and the ability to overcome limits
that are often more mental than physical. When a freediver conducts Autogenic
training it is he that decides which mental pathway to take, and who balances times
and techniques in accordance with the reactions of the body. Organising mind and
thoughts using autogenic training teaches one to be positive and focussed. Following
a guided relaxation by an instructor in the classroom or listening to a recording alone
is an important step in the formation of the freediver, but it is only the first step!
Autogenic training is the final goal: self-relaxation produced by the capacity to
organise thoughts.

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 Total relaxation is aimed at adjusting the reactions of the organism to
the environment, leaving space for the psychological and behavioural adaptation that
defines a feeling of well-being in man.

This adjustment and internal synthesis involves the processes of

learning, memory and creativity, and guarantees continuity in personal development.

One of the main features of total relaxation is a strong relationship between

muscular form and mental activity. Muscles learn to maintain posture (during static
apnea) or learn a specific movement (finning during constant weight), influenced
by psychological conditionings in which the muscle's basic function has been moved
to the centre of psychosomatic dialogue.

Mental control becomes paramount, and in order to increase safety it must

Effectively relax the body, making actions more Efficient and the entire performance
more Economical (Rule of 3 E's).

If the mind isn't calm during a freedive, or if it is disturbed by anxiety or

tension that hasn't been unloaded then the freediver will be impaired by these negative
thoughts. They will be manifested physically as a lack of relaxation or efficient in
movement. The contracted body will consume more energy, shortening apnea
time and reducing the level of enjoyment.

The goal of total relaxation is to unwind both the body and emotions with a
single process. The attainment of this optimal condition is aided, as we have
mentioned, by a preparation based on Autogenic training.

The practice starts with basic physical relaxation, which consists in paying
attention to each part of the body – from head to toe or vice versa-reducing muscle
usage to a minimum. Upon completing this bodily relaxation we pass on to calm the
emotions with an exercise of mental relaxation that consists in visualising a scene
from nature.

This involves “immersing oneself” into the visualisation of a real or imaginary

place, focussing all the senses on each detail of the scene.

The fragrances in the air, the smell of the sea or vegetation, seeing the most
significant things in the place, feeling the contact of the body with what is around us,
listening to the noises, allows the mind to exist in a positive ‘virtual reality that calms
and refreshes.

To achieve total relaxation we must create balance between body and mind as
well as the right approach to breath hold diving, which should be less a forceful act
and more contingent on physical and mental relaxation.

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 Now we will look at the practical application of these techniques in the water.
The goal is to enter the water relaxed, to explore and enhance the effects of relaxation
during apnea, and to enjoy the sensations that only freediving can offer.

HOW DO RELAXATION TECHNIQUES CHANGE IN WATER AS OPPOSED TO

ON LAND?

In the water we are in a different world. Hovering, floating, and hanging in

perfect equilibrium, this state of being is the same as the first one our body
experienced. It is a primal experience, impressed into the memory of our cells. Our
lives began in water, and in it we can discover a new life. In water our bodies are
subjected to the laws of this new world: the ocean world in which life began
billions of years ago. The liquid element interacts with our body to produce many
physiological changes. Now we are interested in how our perceptions of our selves
change underwater, and this will be the first step towards full relaxation.

As an example, our weight is greatly reduced in water, due to our body's

buoyancy, and this is an extremely helpful condition for relaxation. The relative
absence of gravity also removes many constraints from movement, which is a
delightful experience for many disabled people who rediscover the joy of lightness
and the ability to conquer new spaces that would be impossible on terra firma.

The following are some possible mental pathways that define different
relaxation techniques. Each of us uses one of the three communication channels more
than the other two, however it's important to remember to mix up the different
channels and techniques in a training session to adapt to the needs of the moment.

VISUAL PATHWAYS: "VISUALISE"

Visualise the flow of air that enters and exits with each breath.

'Seeing and feeling it as a fluid that fills the entire body changing its colour),
then empties completely (returning the body to its initial colour).

Visualise the air that enters the lungs, and follow its passage from the upper
airways into the base of the lungs. The inhaled air is of one colour, which changes to a
different colour during the exhalation.

Imagine harmonious and rhythmic movement. For example the circular

and concentric waves that are formed in a pool after a pebble is dropped into the
water. Associate this with your own breathing,

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 Concentrate on the rhythm of your breathing until you can see it from
the outside, as you would see it from another person. Visualise the thorax moving up
and down etc.

AUDITORY PATHWAYS: "LISTEN"

Mental repetition of particular words, for example: 'my body is

completely relaxed'. 'I am completely weightless'. 'I feel good' Try to match these
phrases with a dedicated pursuit of physical and mental relaxation.

Listen to surrounding noises. Every environment has its own sounds. Start
with the source of the noise and imagine the scene in which it is produced. For
example, if you hear a child crying then focus the attention on this sound. Imagine the
child dressed in a certain way, intent on doing certain things. Imagine the expression
of the child's face and the tears on it, in minute detail. If you hear a bird singing,
imagine the bird in a tree, between the leaves, the wind that moves the branches, etc.
These techniques will use the auditory channel to stimulate the imagination and
visualise the scenes.

KINAESTHETIC PATHWAYS: "FEEL"

Pass through all the points of contact between body and floor. In a supine
position, start with the feet, bring the attention to the heels (first right then left). Then
move upwards to the calves, and feel them being squashed by the weight of the legs.
Work upwards in this way, pausing on each point of contact to feel the weight of the
body transferred through it. An extra step is to imagine for each point of contact that
the body is resting only on that spot. Only after reaching this sensation do we pass to
the next point of contact.

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HERE IS A LITTLE STORY BY THE SEA

Hey, I saw you in the sea today. My compliments,

said Brisby, the old Maldivian fisherman, in broken
English. “I really like how you move underwater. I am
only an old fisherman, but allow me to give you a piece
of advice. Remember that you can go underwater in two
ways”.

So saying he takes out a small piece of coral and

throws it into the sea; then from a coconut he pours the
sweet, white liquid: “Look”, he continues, "coral and
coconut milk are now both in the water. But the coral is
still coral, while the coconut milk is now sea: when you
move underwater you must not be like the coral, but like
the coconut. When you dive you must not go against the
sea; it should not be you, your body, your skin, and the
sea, but each part of your body must become at one with
the water"

Whether we like it or not, in the water our body will relax by itself, since it is
no longer burdened with its own weight. Joints, bones, and muscles no longer bear the
brunt of gravity - the water liberates them.

Obviously the starting requirement is for a degree of aquaticity sufficient to

see immersion as a positive experience rather than a danger: it's unlikely that someone
who is unable to swim will be comfortable submerging their head, even if they are
standing on the bottom of the pool! Relaxation underwater is made easier also by the
dive reflex, which adapts our body to immersion and apnea. Remember that in the
water the heart slows, and muscular tone is reduced, both helpful conditions for
relaxation and preparing for apnea.

The water that surrounds us also isolates our senses. Every time we freedive
we enter a 'world of silence,' as Jacques Cousteau called it, a world in which listening
to oneself and talking to oneself becomes even easier.

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 AVOID STRESS BY UNDERSTANDING IT

In freediving we must try to eliminate all sources of stress, or at least those

that depend on ourselves; we will thus attempt to use breathing and relaxation
techniques to reach the tranquility necessary for positive experiences, i.e. for
enjoyable apnea that gives a feeling of well-being. Taking part in a freediving course
means confronting your inner self, and dealing with the stress and fear that comes
from challenging one's own limits.

CAUSES OF STRESS IN APNEA

The categories into which we can group the causes of stress in freediving are:

1. Physical causes

2. Psychological causes

3. Causes due to equipment

4. Environmental causes

5. Lack of technical ability and training

It goes without saying that good health, adequate technical preparation and
working equipment will all help the freediver stay one step ahead of stress.

PHYSICAL CAUSES

The psychophysical condition changes every day. Good training,

the completion of advanced freediving courses, and a trusted companion are all
beneficial to the enjoyment of apnea; on the other hand, poor physical form
promotes physical stress.

Not smoking, receiving regular check-ups, following a good diet, practicing

autogenic training, breathing and pool training are all habits that bring greater safety
and enjoyment. If fatigue takes over at any moment then that is the best occasion for a
break or to conclude under water activity. Don't continue on with the next dive! Stop,
breath, think and then act!

Deteriorating marine weather conditions increase physical fatigue and

therefore stress. In this case it is best to change the program or location in such a way
as to adapt to the conditions

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PSYCHOLOGICAL CAUSES

People who suffer from active psychosis, depression, who abuse alcohol or
use drugs or psychotic medicines should not be freedive. They require personal
attention. The use of alcohol negatively influences the perception of reality and slows
reflexes. Best avoided!

If someone makes use of medicinal drugs it is important that there is precise

confirmation from a doctor that they do not contraindicate activities in apnea
underwater.

Entering the water with strong negative thoughts, or worrying about work
problems or a loved one, or a threatening thundercloud, will limit the amount of
attention that can be placed on oneself and one's freediving. It is best to avoid these
scenarios.

To put someone at ease, especially if it is their first time in open water,

sometimes a light-hearted approach and a few jokes can help relieve the tension.
Freediving partners should be sensitive to these situations, and try to ensure the well-
being and enjoyment of all.

CAUSES DUE TO EQUIPMENT

Freediving takes place in a natural environment and therefore requires special

equipment. This gear should guarantee comfort, safety, and enjoyment; it must be
good quality, well-serviced and used correctly.

The loss of a piece of equipment, bad maintenance, or a badly fitting wetsuit

will create discomfort and therefore stress.

A freediver must know how to identify problems related to unsuitable

equipment, and be able to resolve them. A leaky mask is clearly not going to ensure
an enjoyable activity.

If a companion does not have all the essentials for immersion, one must – with
responsibility and sensitivity – persuade them to concede the activity.

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ENVIRONMENTAL CAUSES

Deteriorating weather conditions, wind, current and cold water will all
increase physical exertion and therefore stress levels. Sometimes it is wise to change a
program or dive site in order to avoid exposure to concede the activity.

Even an expert freediver can find himself in difficulty if the environmental

conditions are unsuitable or unknown. Strong winds, extreme temperature, little
visibility and swift currents are all factors that can increase the level of stress.

If the marine weather conditions are unfavourable then one should forfeit the
dive - it is a sign of responsibility.

LACK OF TECHNICAL CAPACITY AND TRAINING

Technical ability and training are the foundation for awareness in freediving.
Knowing and understanding the current condition, in each and every moment, is what
makes freediving safe and fun.

Finning badly, forcing equalisation, accumulating tension unknowingly, and

breathing incorrectly are some ways that we can more quickly fatigue and stress
ourselves.

Not knowing how to behave in a situation that requires specific technical

abilities will increase the level of stress and the possibility of an accident.

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 EQUALISATION

“I can’t seem to equlise “ It’s a phase that is very common among freediver
especially for beginner.

Equalisation or Compensation means preventing inwards squeeze of the

eardrums caused by the increasing hydrostatic pressure during descent when we
freedive , freediver must performs “ equlisation manoeuvres “ to introduce air into the
middle ear and to balance the pressure inside air space with the pressure outside as we
dive deeper.

There are 2 types of air space in freediving

THE ARTIFICIAL AIRSPACE

Mask

The volume of the airspace and the elasticity of the mask will determine at
which point during descent the pressure begins to feel uncomfortable. A small, gentle
exhalation through our nostrils will equalise the pressure inside our masks.

• Generally speaking, a low volume mask should be comfortable and does not
require equalisation during the first 20 meters of our descent, however it is more
comfortable during the dive to make a small exhalation if we start to feel any kind of
pressure. • As we ascend, the air in the mask will expand and we should attempt to
gently inhale this air through the nose.

• Remember not to inhale the air from the mask during the descent as this will
increase the pressure of the mask rapidly, which will also increase the risk of a mask
squeeze.

THE NATURAL AIRSPACES

EARS AND SINUSES:

Ears- Our eardrums have a sensitive membrane that flexes as pressure

increases. If we do not compensate for the increased outside pressure during our
descent, we will experience discomfort or pain and if the pressure is too great the
membrane can even rupture. This is easily avoided by equalising.

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 There are 2 common techniques can be used to equalise the ears for beginner

• Valsalva: The nose is pinched, close to the bone, combined with a gentle
blow through the nostrils, ensuring no air will escape from the nose. The air is forced
from our lungs by using our abdominals and diaphragm, and while an effective
technique it is not the most relaxing or energy efficient.

• Frenzel: This technique involves pinching our nose and pushing the air
with the back of our tongue against the soft palate (much like a piston). It involves no
effort from our diaphragm or lungs, therefore keeping our entire body relaxed during
the dive. Many divers use this technique naturally, without realising, however a little
practice might be required for beginners who are not familiar with this technique.

Sinuses The sinuses are cavities located in the skull that are connected to our
nasal cavities. These normally equalise automatically when we equalise our ears as
we descend, however allergies and colds may make this process more difficult and we
might feel the need to consciously equalise our sinuses during the dive.

ATTENTION:

• Equalisation should be performed gently, without forcing, and must be

done before experiencing any pain or discomfort

• Equalisation begins at the surface and must be perform continuously in

every meter or so during the descent.

• Equalisation during the ascent is not necessary.

To further practice equalisation watch video below

https://youtu.be/RK7LeF1HJ1Q

https://youtu.be/nxUU0QPdmZc

For students who have difficulty mastering the technique after several sessions
might have to attend a EQ workshop which involves using the EQ tools and practice
further and more advanced EQ exercises. Speak to your instructor about availability.

https://youtu.be/TginUtDB2mg

https://youtu.be/YnbEn5o7RPo

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 HOW SHOULD WE HANDLE THE ACTUAL DIVE

BREATH-UP

The technique of pre-dive ventilation varies slightly. In contrast to dynamic

and static apnea in a pool, before a free dive breathing happens through a snorkel, if
using a prone position, or without a snorkel if breathing in a face-up supine position.
Thus it is impossible to breathe through the nose, which is closed off inside the mask -
the freediver must breathe only through the mouth. Despite this, the rhythm must
slow and homogenous, with a exhale time greater than the inhale

THE VIRTUAL DESCENT

On the surface, just before the dive, visualise and narrate the entire dive:
duck-diving, descending meter-by-meter, equalizing, feeling the position of the body,
turning at the bottom, and the ascent. To this end, the techniques of imagery that are
learnt with mental training will be invaluable. After completing this ‘virtual descent
'constructed of images, sensations, and noises guided by internal dialogue, after
having relaxed the entire body, the athlete will be focussed and ready to start the
attempt.

With the final inhale, which completely fills the lungs and airways the
freediver begins their performance. It continues with the duck-dive the intense finning
of the first several meters, and the freefall.

During the descent, and especially in the freefall, the apneist must remain
completely relaxed and self-aware in each instant, verifying that there are no
contracted muscles or other tensions. Stiffness, especially the neck, shoulders and
upper back, can often develop with the increase of depth. Hyperextending the head to
look down will not only reduce hydrodynamics and slow the descent but also make
equalisation more difficult. It's important to check body position in the descent to
make sure it is lengthened and hydrodynamic, with a smooth leg action.

It can often happen that during the descent we start grinding our teeth
together, with strong contractions of the jaws - obviously this must be avoided. The
eyes stay closed, in the pursuit of maximum relaxation and open only every 4-5
meters to verify that our trajectory is still parallel to the descent line.

Reaching the bottom, we reverse direction with a quick and agile tumble turn.

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THE ASCENT

Here begins the hardest phase, the ascent. We look neither upwards or
downwards, but only at the rope in front. We relax, and while we rise with strong
finning we repeat in our minds the stimulatory words: I am calm, I am relaxed. I am
flying towards the surface. The distance between me and the air is less with every
stroke...” It can be helpful to close the eyes in the ascent also, so as to ‘melt away' the
distance.

In terms of mental effort, the last part of the ascent is the most demanding. In
this stage oxygen reserves are beginning to run out. We must be able to restrain
instinct with reason.

Some meters before surfacing, it is quite normal to experience breathing

reflexes. The most common error is to look towards the surface. Doing so brings the
sensation of still being far away, and this can be an overwhelming urge to speed up
the ascent. The idea of reaching a place where we can breathe becomes the priority,
but in doing so the little remaining oxygen is burnt wastefully, and this error at the
end of a strenuous apnea can cost a blackout.

We must cover the final meters with mental control over the rhythm of finning
and the width of the stroke, maintaining muscular relaxation and taking advantage of
positive buoyancy to draw us to the surface. A positive attitude will help to overcome
the instincts that could lead to loss of control.

Close the eyes, and control the finning, maintaining its width and fluidity.
After three or four finstrokes say to yourself: “I am already halfway there, a little
more and then I will be able to breathe again”.

The secret to overcoming suffering and fatigue is to think positively; we

convince ourselves of the simplicity of what we are doing. So again: "one more fin-
stroke and I will be positively buoyant... the worst is behind me”.

In the very last phase of the ascent from a deep freedive it is important to
reduce velocity. It is a delicate moment, since the instinct is to speed up in order to
reach the surface as quickly as possible, where we can breathe again. Here, however,
we must maintain self-control for a few more moments, staying relaxed and
focussed on the finstroke. This is vital for safety. God only knows how many
freedivers have blacked out in a rush to reach the surface, burning their last remaining
stores of energy and oxygen!

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SAFETY IN FREEDIVING

The most important rule in freediving is to NEVER NEVER NEVER DIVE

ALONE. Your diving buddy should have knowledge of the proper safety procedures
and the ability to perform rescue also to be able to dive down in case of problems
occurs underwater

LMC Loss of Motor Control (LMC), also known as a Samba, is a sign of

hypoxia (extremely low levels of O2) without loss of consciousness that is often
precursory to a blackout.

Shallow Water Blackout A Shallow Water Blackout is a loss of consciousness

caused by hypoxia or lack of oxygen at the end of a breath-hold dive. The danger
zone is typically in the last few meters of the dive during the ascent and at the surface.
However it is good to consider the last 10 meters as a risky zone.

Watch the video explanation from the medical professional of the Red Cross

https://youtu.be/7UIYhFVlmHQ

Important Note :
After a diver experience blackout or after a dive with signs of hypoxia, The
diving session MUST be suspended immediately.

SAFETY TIPS

• Always dive with a trained buddy.

• Stay hydrated, DRINK plenty of fluid (NOT SEA WATER ) 

• You will feel very uncomfortable with a full stomach during a breath-hold ,
and digestion also consume oxygen but we do need energy to dive, so eat light and
food that are easy to digest and hours before the dive.

• Freediving can be dangerous after alcohol consumption, also avoid

carbonated drinks before and during the session

• Never freedive directly after scuba diving

• Be conservative know your limit

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THE OCEAN AROUND US

As a freediver we will find ourselves spending lots of time in the water may be
we are diving in a lake, in the shore nearby or we take the boat out diving in the deep
ocean but little that we know our own playground: Right ? so here are some facts and
knowledge that will help us understand better.

THERMOCLINE

Sometimes as we dive deeper we will experience a chilling sensation or

simply a sudden temperature drops and that will significantly affect our concentration
and sensation. And this area that we come cross the sudden change of water
temperature is called the Thermocline.

A "thermocline" is a thin but distinct layer in a large body of fluid in which

temperature changes more rapidly with depth than it does in the layers above or
below. In the ocean, the thermocline may be thought of as an invisible blanket which
separates the upper mixed layer from the calm deep water below. Depending largely
on season, latitude and turbulent mixing by wind, thermoclines may be a semi-
permanent feature of the body of water in which they occur or they may form
temporarily in response to phenomena such as the radiative heating/cooling of surface
water during the day/night. Factors that affect the depth and thickness of a
thermocline include seasonal weather variations, latitude and local environmental
conditions, such as tides and currents.

How do ocean currents work? Watch the video below

https://www.youtube.com/watch?v=p4pWafuvdrY

How do Tides work?

https://www.youtube.com/watch?v=M3hAhNsyf7k

Understanding Waves and currents

https://www.youtube.com/watch?v=3qETXLc9mr8

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 FOREVER LEARNING

Freediving doesn’t stop at the completion of our courses. A passionate

freediver should invest the time and effort to further improve his/her technique ,
knowledge and aquatic ability. Here are some exercises for further practice

Pranayama is a technique where the breath is intentionally changed or

controlled in order to produce specific results. The word is composed from two
Sanskrit words “Prana” meaning life force (noted specifically as the breath) and
“yama” to restrain or control.

WHAT ARE THE BENEFITS?

• Has a general balancing effect, which can make regular apnea more
enjoyable in a controlled and comfortable manner.

• Help relieve the symptoms of asthma.

• Produce a drastic increase in both aerobic and anaerobic exercise capability

and endurance resulting better performance in freediving

• Can strengthen the immune system, lower blood pressure, oxygenate the
body’s organs and can remove toxins from the body.

• The practice can change mental outlook and reduce the craving for smoking
and drinking. It also develops a steady mind and stronger willpower.

When practicing Pranayamas:

• Keep your spine, neck and head aligned.

• Don’t practice straight after a meal.

• For these exercises, breathe through the nose.

Support Video

https://youtu.be/aOYatTCWMjQ

https://youtu.be/unmiM9p6dvg

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 Uddiyana Bandha - Abdominal Lock

This is the most powerful diaphragmatic stretch.

Freediving specific benefits This practice will increase the flexibility of our
diaphragm, so that it can withstand greater pressure, making equalisation easier and
resulting in more comfort at depth.

General benefits Tones the abdominal organs, increases the gastric fire
(digestion) and eliminates toxins in the digestive tract; makes the diaphragm and rib
cage flexible and massages all the internal organs.

Kapalabhati - Skull Shining

This is an invigorating and energizing practice.

Freediving specific benefits Strengthens the diaphragm, allowing for more

comfort during long breath-holds.

General benefits Tones and activates your diaphragm, stomach, spleen,

pancreas, heart and liver. Releases toxins from your lungs, improves digestion and
cleanses the sinuses.

Samavrtti Pranayama - Square Breathing

This is a method of pranayama where equal time is spent in each of the parts
of breathing.

Freediving specific benefits Can be used as a warm up for the lungs (but not as
a breathe-up), over time improves CO2 tolerance; helps us to become accustomed to
the urge to breathe.

Also helps to calm the body and focuses the mind, improves breath-control
and awareness.

We perform it by

1. Inhaling to the count of 6

2. Holding (full lungs) to the count of 6

3. Exhaling to the count of 6

4. Holding (empty lungs) to the count of 6

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 (We recommend each practice be performed for 5 mins. If the count of 6 feels
uncomfortable, reduce the count until it feels good when performed for 5 mins). With
practice, begin to extend the count, for example 8 or 10 seconds. The ratio is always

1:1:1:1

IMPORTANT NOTE

All of the pranayamas and Bandhas are a form of dry training and are NOT to
be used in the water.

APNEA TABLE
To improve our breath hold ability and freediving performance, a good
freediver must have a decent tolerance towards low levels of oxygen (O2) and able to
stand high levels of carbon dioxide (CO2).

A good way to improve is by practicing Static Apnea tables. There are two
different tables; Here are the examples:

O2 Table - this table increases our tolerance to low levels of oxygen.

Hold 1 = 1:15, 2:30 rest period (Breathe-up)

Hold 2 = 1:30, 2:30 rest period (Breathe-up)

Hold 3 = 1:45, 2:30 rest period (Breathe-up)

Hold 4 = 2.00, 2:30 rest period (Breathe-up)

Hold 5 = 2:15, 2:30 rest period (Breathe-up)

Hold 6 = 2:30, 2:30 rest period (Breathe-up)

Hold 7 = 2:45, 2:30 rest period (Breathe-up)

Hold 8 = 3:00

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 CO2 Table - this table increases our tolerance to high levels of Carbon
Dioxide

Hold 1 = 2:00, 2:00 rest period (Breathe-up)

Hold 2 = 2:00, 1:45 rest period (Breathe-up)

Hold 3 = 2:00, 1:30 rest period (Breathe-up)

Hold 4 = 2.00, 1:15 rest period (Breathe-up)

Hold 5 = 2:00, 1:00 rest period (Breathe-up)

Hold 6 = 2:00, 0:45 rest period (Breathe-up)

Hold 7 = 2:00, 0:30 rest period (Breathe-up)

Hold 8 = 2:00

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 WORDS FROM THE LEGEND

Apnea Academy is the organisation that I have created together with experts
and freediving enthusiasts. It was our goal to gather together all our experience and
knowledge from years of passionate work. Several hundred Apnea Academy
instructors distributed over Italy conduct the teaching, training and research of apnea,
and this system is now being established all over the world.

My compliments for having chosen us! You are about to start a journey that
will make deep changes in the way you freedive.

As my friend Lorenzo Manfredini says, “The self is not limited like we think it
is. The self does not have boundaries or separations. We create our own reality.”

You also can accept the challenge with yourself, and become a “No Limits”
man or woman. Every freediver creates their own reality. It is created by the time
and passion that is dedicated, but most importantly by the constant introspection
necessary to understand oneself deeply, to freedive safely and to share the experiences
with others.

Your Apnea Academy instructor will soon become a friend, a peer with whom
to discover the potential for apnea that is already in you, a companion on the fantastic
adventure of freediving.

Welcome then, welcome to the great family of the Apnea Academy, and most
of all, ENJOY YOURSELF

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