I cant get past 4.15

[seymour]

I cant seem to get past 4min 15-25 sec. dry static. I have never been taught any technique. I just do a 3 min breath up, slow and deep. I get the first contractions at about 3 min. After 3 min they start coming faster and faster. at 4 min i am almost rebreathing (if that makes cense ). I cant push past this mark. Is there a breath up technique that helps? Or is this just my mind? any ideas on ways to break this barrier.

[Bill]

If you just want to find your max, try this....
Lie down for five minutes and get comfortable.Always start every inhale by raising your stomach.Take five deep breaths but do it easy. Hold for one minute. Repeat the sequence for a 2 minute hold and again for three. Wiggle, squirm, scratch and stretch for a minute. Get very comfortable and don't move a muscle, except to breathe, for seven minutes. Take five deep easy breaths with a little emphasis on the exhale. Inhale fully, belly, chest and shoulder lift. Start the watch and relax. Think pleasant thoughts. Don't fight contractions, just relax again after each one. If you ever learn to enjoy them, you'll win competitions.
To improve your max, try O2 and CO2 tables. Nothing magic about eight holds in a row but you will increase your times.
Let me know the results.

[seymour]

Thanks Bill. I have been doing tables, but my max was the same before. I will try your method, but it seems similar to what I have been doing exept for a few parts( which are probably the key) I will see if i can get past 4.30. It seems doing the tables helps me more when I am not diving for a while then go. It seems my bottom time stays in shape more since i have been doing tables. I don't know much about all the tech. I am just a spero who is self taught. so my methods and the methods I use are just habits or what has worked so far, but I cant get past certain barriers with my methods so I need to adopt new ones. Thanks I will let you know how it works out

[azapa]

I am just revisiting static again myself for a comp. (dread) in September. I managed 4:40 last year wet, on my first session but have not practiced since, last night wet I only managed 3:45...

Please give us some feedback seymour, I wish that your progress be inspiring.

Bill, any reason why that simple technique would not be ideal wet?

[Bill]

It works great in the pool. I use a shortened version for first time demos. There may be better ways for you. Exhales are very relaxing and that's what it's all about.

[seymour]

Oh my god, thank you bill. It was my breath up. with your method I just broke my pb with ease. I hit 5 min with only mild contractions, that did not set in till 4 min. So that is how it is done, I knew there had to be a way for me to get past my barrier. Where I was going wrong was in my exhale, the relaxed exhale is the key I think. plus I was changing my breathing pattern before making my last 4 breaths too rapid and forced. Thank you for your insight.

[Bill]

Great! It's always fun to see someone 'find the key'. Doesn't care how much you read or hear, you have to learn in your own way.
Now be careful not to let targets and/or numbers become another barrier and learn to relax deeper. The rest is just practice.

[azapa]

Hello Bill,

not wishing here to beat this to death nor spoil your Friday evening but could you please fill in the gaps in the dummies version of your already dummy version:

1. Take five deep breaths but do it easy.
2. Hold for 1 minute.
3. 5 more breaths (could you define a little theses breaths, like 10 sec in, hold 5, then out 20?)

4. Hold for 2 mins
5. 5 more breaths
6. Hold for 3 mins

7. Wiggle, squirm, scratch and stretch for a minute (could you explain this bit???)
8.Get very comfortable and don't move a muscle, except to breathe, for seven minutes (same breaths as above?)

9. Take five deep easy breaths with a little emphasis on the exhale
10. Inhale fully, belly, chest and shoulder lift.
11. Start breath hold. and relax. Think pleasant thoughts. Don't fight contractions, just relax again after each one


Q. would you not throw in two or three purges before the hold, followed by a couple more slow exhales?

All i need to do now is translate to Spanish for my buddies, print on waterproof paper and take to the pool..

Thanks

[seymour]

What I did ( this is what i understood) was a 5 minute breath up slow and relaxed then 5 breaths slow and relaxed hold for 1 minute. repeat the same thing but hold for 2 min then 3 min. I then took a 1 min break then did a 7 min breath up very relaxed 5 relaxed breaths- then hold. I then was able to break my pb with ease. I don't think purge's would have done me any good, before I would do 3-4 purges, but I think they might have been affecting my relaxation and changing my breathing pattern shorting my static. Just a theory- maybe some people purge with good results, I only know from what I have experienced.

[Bill]

Oops. This was meant as a test or target for max, not for training. We missed a little in the translation I think. Everything I said before seven minutes is a warm up. I recomend slow and easy at first but my best buddy does five warm up holds that range from difficult to near max. Others do max with no warm up holds.

Instructions should read;
1. 5' breathing comfortably
2. 5 deep breaths, about 80% capacity, in less than one minute and easy
3. 1' hold
4. repeat 1 2 and make a 2' hold
5. repeat 1 2 and make a 3' hold
7. take a minute to scratch an itch or stretch a tight muscle or anything to make you more comfortable (even some deep knee bends if you get too cold) because you are going to move very little in the next 10-15 minutes.
8. Same as at the start, soft 55% breaths, with the diaphragm.

Purges and 2 breaths to calm? If that works for you, just skip the 5 deep ones but for starters I think it's better not to get the heart rate up and then calm it down before the hold. Simpler and more natural. See what Seymour says about purges above. I even tried a 90% hold, no rest, two minutes of hyperventilation and max hold. Very good results but inconsistant and too easy to blackout.

For beginners you should probably try a max about once a month and do the tables the rest of the time. Some of the best can maintain 85-90% of their PB by doing one max a week and nothing more. Bad idea for anyone who hasn't been doing apnea for years, though.

[TampaBrian]

Bill, great advice, I can't wait to give it a shot!

[seymour]

Yes bill I understood that this was only for a max. Everything you explained is exactly what I did.

[Bill]

Glad to help a little Seymour. I should have addressed the last message to Azapa. One last bit of advice. When you plan your training schedule, make it something you can do for a long time. No matter how hard you train, it will take five years to fully discover your own potential. For most of us the journey is the reward. Same as life.

[seymour]

Bill, I freedive at least once a week, I do tables once a week and run 13 miles a week. Is there any other exercises that will help bottom time? I also blow up balloons every day. When I am diving alot I usually do not do any other exercises exept run. Maybee this is the wrong forum to ask this question (sorry ).

[azapa]

Originally Posted by Bill

For beginners you should probably try a max about once a month and do the tables the rest of the time. Some of the best can maintain 85-90% of their PB by doing one max a week and nothing more. Bad idea for anyone who hasn't been doing apnea for years, though.

Bill, thanks again for your help.

Out of interest here: why would you not, for example, try a Max two or three times a week? Assuming of course correct safety, what negative effects would one encounter?