Apnea: What to do during confinement (2/2)

Part 2/2: Within a 1km radius

Courage! Even outdoors, the situation is not hopeless (reminder: in France, 1km radius and for 1 hour max)

First of all the basics of the basics: walk with a mask ! Yes, yes, I assure you that it is very good for the heart and CO2 tolerance! One of the very first exercises invented by the pioneers was to breathe into a Bic cap. And there are expensive masks that allow you to adjust the hardness of inhalation/exhalation. So since we all (presumably!) have masks at hand, and as long as wearing a mask is allowed... let's take advantage of it!

Then there are the classics: walking, running, cycling : All endurance sports are very good for the heart and breathing.

But since we are freedivers, and what's more, freedivers in need, we might as well refine:

Afghan March:
o Basic rhythm: 3-1-3-1
o 3 steps of inspiration
o 1 no retention
o 3 no expi
o 1 step empty lungs

o variant: 4-4-2 (to alternate with 3-1-3-1, every 10 cycles for example)
o 4 not inspired
o 4 not expired
o 2 step empty lungs
o Then increase: 5-5-2, 6-6-2, 7-7, 8-8 (no retention from 7)
oUphill on steep terrain: 3-3, then 2-2 (no retention)

The goal is to find a rhythm that suits you, a little challenging but easy to maintain for 20-30 minutes.

Freediving
Personally, rather than seconds, I find it easier to count breath-hold steps and recovery breaths. For example, sets of 40 breath-hold steps for 10 recovery breath cycles, and gradually work up to, say, 100 breath-hold steps for 10 breath cycles. I really like breath-hold walking because it's the dry-run exercise that I find closest to the sensations of dynamic or vertical apnea.

Some safety principles:
-Never freedive alone, despite the confinement (a few meters from each other)
-Stay on short recovery times
- Do not force near a busy avenue
-No apnea in cars or on bicycles