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Apnea and Surfing Survival Training

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Apnea and Surfing Survival Training APNEA AND SURFING! SURVIVAL TRAINING! ! ! APNEA AND SURFING SURVIVAL TRAINING! ! Introduction ! Have you ever been held underwater for a very long time, driven to the deep, dark depths, and the turbulence and the force of the water wouldn't let you come up to breathe? Have you ever free dove to the bottom of the ocean and tried to stay there as long as possible, waiting to shoot a fish or photograph marine life, and your instincts start telling you that you need to breathe? What did you feel in these situations? Were you scared? Did you think you were going to pass out or drown? Any watermen will experience these situations one day, when the urge to breathe overtakes the ability to remain calm. The question is, are you ready for that? This is the purpose of the Apnea and Surfing Survival Training. ! Objective ! The objective of this training is to provide enough information and practice so that you can train your body and mind to do the most important thing when you reach your survival instinct: to remain calm. ! How to remain calm in those situations is what we emphasize in our training. This course is essential for all surfers, divers, and watermen in general who are always willing to push their limits underwater. The goal of this training is to teach proper techniques and exercises to increase your breath holding ability and to be familiar with all the symptoms and signs that tells us when our bodies are being close to shutting down. ! ! Hawaii Eco Divers www.hawaiiecodivers.com 1 808 499 9177 – [email protected] APNEA AND SURFING! SURVIVAL TRAINING! ! Apnea ! Apnea is a term for suspension of external breathing or holding breath. During Apnea there is no movement of inhalation, and the volume of the lungs initially remains unchanged. Apnea can be voluntarily achieved, drug-induced by medication, or mechanically induced by strangulation or choking. Also, in people who suffer from sleep apnea, this event will occur 20-30 times per hour. Voluntary apnea can be achieved by closing the vocal cords, simultaneously keeping the mouth closed and blocking the nose, and constantly activating respiratory muscles. In the sport of free diving, voluntary apnea is well practiced and it can be improved through many exercises. Breath holding above water in a safe environment is not dangerous. In fact, even holding breath to the point of losing consciousness does not cause the body any harm. Because ventilation is controlled by the nervous system, normal breathing resumes the moment that consciousness is lost. Brain damage does not occur unless ventilation is somehow prohibited for approximately 4 minutes beyond the loss of consciousness. Breath holding exercise increases the amount of time the body can sustain apnea by improving ventilation, increasing psychological fortitude, and lengthening the maximum duration for which the body can maintain an anaerobic exercise. ! Static Apnea ! Static apnea is simply a timed breath-hold exercise usually performed while floating on the surface without any movement. Static Apnea is a great training exercise for free divers and surfers. After all, time spent underwater involves holding your breath. The most important rule in apnea training underwater is to NEVER train alone. Apnea training must be accompanied by a training partner. Time signals are commonly used in all apnea training to provide safety and communication between buddies. Usually a tap on the shoulder and an “OK” is the standard signal for communication. ! Hawaii Eco Divers www.hawaiiecodivers.com 1 808 499 9177 – [email protected] APNEA AND SURFING! SURVIVAL TRAINING! ! The 1st tap is usually at the first minute. The following taps come after every 30 seconds until the target time is reached. After the targeted time, a buddy check is mandatory every 15 seconds. Once the Static Apnea exercise is completed, six full recovery breaths are mandatory followed by the “OK” signal. ! Dynamic Apnea ! Dynamic Apnea is defined as an exercise where breath is held in movement underwater. During dynamic apnea, the diver creates higher C02 level quicker than static apnea, therefore breath holding time is usually less than static. When training dynamic apnea, the buddy/diver must always be 6 feet in front of the person performing the exercise. When the diver surfaces the buddy must emphasize safety by being within arms reach of the diver in case of loss of motor control. After six recovery breathes followed by the “OK” sign, only then can the buddy can relax and stop paying attention to the diver. The most important rule in apnea training underwater is to NEVER train alone. Apnea training must be accompanied by a training partner. ! Improving Ventilation / Breathing! Ventilation can be improved by practicing deep breathing (both inhaling and exhaling) regularly. Like any other muscle, the diaphragm can be strengthened with regular exercise. A strong, healthy diaphragm can help to fully expand the lungs and more effectively collapse them, improving the volume of a fresh breath as well as ensuring that used air can be thoroughly purged. Improving ventilation can increase oxygen levels in the blood and raise the amount of oxygen rich air that can be stored in the lungs, thus increasing dive time. ! ! ! Hawaii Eco Divers www.hawaiiecodivers.com 1 808 499 9177 – [email protected] APNEA AND SURFING! SURVIVAL TRAINING! ! Exercises to improve ventilation! Use the following simple exercises to improve ventilation. These can be done standing with feet shoulder length apart. Broaden your shoulders during inhalation to increases lung volume; shrug them together towards your solar plexus during exhalation to decrease lung volume. Repeat these exercises several times a week on a regular basis. In addition to any muscle strengthening and development achieved, practice will improve muscle memory, making it easier and more natural to ventilate properly before going underwater. ! Increase strength & capacity: Take a slow, deep breath while broadening the shoulders, then continue attempting the inhalation — flexing the diaphragm — for a four-second hold. Exhale slowly and completely. Repeat in sets of eight. ! Improve total exhalation: Exhale completely to the point of mild discomfort, then continue exhaling by compressing the upper abdominal muscles and collapsing the shoulders towards the solar plexus. When further exhalation becomes impossible, hold for four-seconds and then inhale. Repeat in sets of eight. ! When deprived of proper ventilation, the body responds with an urgent sense of needing to breathe. That feeling, generally characterized by a mounting sense of panic, is caused not by oxygen deprivation but by carbon dioxide (CO2) buildup in the bloodstream. Oxygen levels are actually normal far beyond the time that the initial urge to breath is experienced. ! Breath holding practice, in time, will develop a tolerance to the urge to breath which is felt by all free divers. The goal of developing this tolerance is to allow a diver to approach actual depletion of oxygen storage and withhold from reacting to the uncomfortable sensation caused by carbon dioxide buildup. While the urge to breathe will always exist, practice can improve your abilities, allowing for longer dives and time spent underwater. ! Hawaii Eco Divers www.hawaiiecodivers.com 1 808 499 9177 – [email protected] APNEA AND SURFING! SURVIVAL TRAINING! ! Many divers experience involuntary diaphragm contractions at some point during their breath hold. These uncomfortable muscle spasms are a symptom of the autonomic nervous system attempting to regain control of respiration. Diaphragm contractions do not signal danger; in fact, some divers report that anywhere from one quarter to even a half of their breath hold remains after contractions begin. The best way to fight contractions is to relax and enjoy it. ! Developing a tolerance to the urge to breathe takes time. Fortunately, breath holding practice requires only a stop watch and can be done just about anywhere. Use the following steps to time a breath hold. Daily practice and an ambition to beat previous records can improve a breath hold dramatically. Often, when several breath holds are performed sequentially, times improve remarkably with each hold. Remember, however, that each hold must be preceded by a generous breathe-up interval. ! 1) Lay somewhere comfortably that allows easy, natural breathing, and allow your body to reach a state of relaxation. 2) Begin slow, deep breathing, filling your lungs to capacity and emptying them completely ten times. 3) After the desired time, completely empty your lungs and then fill them to capacity. Broaden your shoulders and use muscular force to ensure the maximum volume of air is achieved. 4)Start your timer and hold your breath for as long as you can. ! The above exercise describes a generic routine that can be used to test your breath hold. It can, of course, be modified to fit to whatever is most comfortable for each individual. Below are some tips to improve your hold: -Don’t move at all: any movement burns oxygen. In a real diving environment, of course, you'll be swimming. This exercise, however, focuses on tolerating the urge to breathe and learning about your personal carbon dioxide tolerance. ! Hawaii Eco Divers www.hawaiiecodivers.com 1 808 499 9177 – [email protected] APNEA AND SURFING! SURVIVAL TRAINING! ! -Try not to think. Thinking also uses oxygen. Picture a blank white sheet, focus on a sound or listen to soothing music. ! -Get comfortable with your body's responses. Learn when you can expect involuntary diaphragm contractions, how many contractions you can tolerate, and what different stages of the breath- hold feel like. This knowledge can be applied while diving to better gauge your oxygen stores. ! -Expect mild muscular cramps. Whether in your thighs, shoulders or hands, often the increasing acidity of the blood that results from breath holding will cause muscles to stiffen and contract.
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