FUNCTIONAL BREATHING FOR FREEDIVERS THREE WEEK PROGRAM

The 'Functional Breathing for Freedivers' course involves 3 contact days over a three week period, with individualised daily functional breathing exercise programs using the Oxygen Advantage Method, and one on one check-ins. The Oxygen Advantage functional breathing exercises have been specifically selected and modified to simulate Freedive training and diving, with results showing the program can increase your breath hold capacity, and delay the onset of diaphragm contractions.

Over the three week course you will:

  • Learn how to self-regulate your Autonomic Nervous System (maintain a healthy Parasympathetic Nervous System (PNS) / Sympathetic Nervous System (SNS) balance) throughout the day, every day

  • Learn how to maintain a lowered SYS (your fight or flight/ stress) response throughout the day. This will allow you to more easily lower your heart rate and enter a deeper state of relaxation prior to and during your pool and open water freedive sessions.

  • Increase your Hypercapnic capacity (CO2 tolerance) and Hypoxic capacity, using functional movement at FRC (Functional Residual Capacity)

  • Train your body and nervous system to stay relaxed during movement at FRC using IHHT (Intermittent Hypercapnic Hypoxic Training) exercises

  • Learn how to increase Nitric Oxide production and uptake, and how this benefits Freediving

  • Learn how to significantly improve the oxygenation of your muscles, organs, and brain

  • Learn breathe-up techniques to lower your HR and increase systemic oxygenation

  • Increase your anerobic capacity and buffering capacity of the muscles. This delays the onset of lactic acid and fatigue and decreases your recovery time

  • Learn post dive / training routines to boost recovery

  • Gain multiple ongoing health benefits and lifetime techniques to maintain the benefits gained in the three week program

COURSE OUTLINE

WEEK 1

Dive into your journey towards increased breath-hold capacity and delayed contractions with Day 1 theory, where you’ll learn the basic fundamentals of functional breathing, the three pillars of the Oxygen Advantage, how to accurately measure your BOLT score, and then hit the pool to record your baseline stats.

During the day 1 theory session you will be drafted your own personal functional breathing 3 week program based on your BOLT score, time availability, weekly DYN or depth sessions, nervous system / stress levels, and what you’re wanting to achieve in the program.

You will also learn how to practice the exercises so you’re 100% set and ready to smash out your program and start kicking goals! Then it’s over to you to practice your daily functional breathing regime.

WEEK 2

Dive deeper into the fundamentals of functional breathing with day 2 focusing on an extended theory session, practical revision, and reassessment of your personalised program to ensure you’re on track to meeting your breath hold goals.

In week 2 you will start to noticed an improvement in your hypercapnic capacity (CO2 tollerance) as the IHHT (intermittent hypercapnic hypoxic training) exercises begin to effect change in the respiratory center located in the medulla oblongata at the base of the brain. Your BOLT score should increase and you should begin to find the exercises easier to perform. You may also notice a reduction in stress, and improved sleep and concentration.

Then it’s over to you again to continue with your program for another two weeks (one on one online check ins are encouraged) until the final contact day at the end of week 3.

WEEK 3

On the final contact day at the end of week 3 we will hit the pool to record your outcome stats. Then it’s one final theory session to revise key points and reassess your program for ongoing practice. 

Outcomes from previous course participants have shown an increase in DYN distance, and static PB’s. Participants have also reported a significant improvement in stress levels, sleep scores, and cognitive function. 

It is advised to continue with a weekly functional breathing regime, which will be individually drafted to meet your personal requirements. 

Online check-ins are available as required moving forward with your program.