Apply these techniques to hold your breath for 3 minutes ⤵️ 📌 Save this post as a reminder for your next freedive training session! ➡️ RELAXATION TABLES 🫁 Perform 8 sequential breath holds (lying down, on dry land) - hold ONLY until you have the urge to breathe. Take proper recovery breaths, re-start your relaxation, and then start your next breath hold when you are ready. 🌊 Relaxation and connection to your body is the goal for this exercise - so please do not use a timer, stopwatch, phone, music, or other forms of distraction here. It is just you and your breath! ➡️ BODY SCAN 🧘‍♀️ Slowly and progressively relax each part of your body (from your head to your toes!) Focus on releasing tension from each body part. Once you complete one cycle, see if you can complete another full round of this body scan meditation. 🧠 Visualization techniques (like the body scan) help us to remain relaxed, conserve more oxygen, and hold our breath for longer. They also increase the meditative aspects of breath holding and can help us drop deeper into the experience! ➡️ FINAL INHALE 🫁 Inhale Slowly - make your final inhale last between 4 and 6 seconds. This will help you fit more air in your lungs! (Bonus Tip: It will also keep your pre-dive heart rate lower!) 😮‍💨 3-Part Breath - inhale into your belly, chest, and finally your upper clavicle. If this feels like “too much” air or if it sacrifices your relaxation and creates tension in your neck and shoulders, try just a 2-part breath instead (inhale into your belly and chest). Important reminder to never practice breath holding activities in water alone. 🫁 Comment “BREATH” for my free breath hold training guide Wishing you happy and safe diving! #freediving #freediver #girlsthatfreedive #breathhold #breathholdtraining - @freediver_chiara