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PADI free diving school based on Koh Tao, Thailand

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02.02.201903.02.2019sergeyvladivostok

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← How to train DYN for beginner Freedivers

"The scuba diver dives to look around while the freediver dives to look inside himself". Umberto Pelizzari

crystal_freediving

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Looks like Lana felt the Ghost😁
@gaidaisvitlana

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A short video from yesterday training session!

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So, how to do so called "No contraction table"?
1. Do 4-6 breath holds until you have a first contraction
2. Try to delay your first contraction as long as you can
3. Have a nice rest between attempts
4. Have a right goal, which is not time (at least it is not a main goal), but rather enjoyment of the process and total relaxation

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Tomorrow on our YT channel going to be a video about "No contraction STA table" - one of the best STA for beginners and intermediate Freedivers!

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One of the way how do a turn😊

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Love when freedivers are coming not alone but with their families!

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After loooooong break in DNF training, it is time to come back!😁 Goal is 140 by the end of this year (currently 120). Time to suffer😁
May Force Be With Me😁😁

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On what depth do you prefer to be neutral buoyant? Please let us know in comments ⬇

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And one more time about the difference between aerobic and anaerobic processes.
The aerobic process happens only when enough O2 is available. Benefits - most efficient way to produce energy. Disadvantage - require O2, produce CO2 as a byproduct (which create "urge to breath")
The anaerobic process happens when there is not enough O2. Benefits - not using O2 to produce energy. Disadvantage - produce significantly less amount of energy than the aerobic process, produce lactic acid (which create "pumping feelings" in the muscles)

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Keep getting smarter (yes, Freedivers, in general, are smart people )
Sometimes you can hear that Freediving is mainly anaerobic sport. Which is not true. Disagree? Ok, let's have a look at DYN
When you start DYN you have a lot of O2, and your muscles work with very low intensity. This part mainly aerobic process (with the production of CO2 as a by-product)
After a while the level of O2 in the blood going down and as a part of MDR, peripheral vasoconstriction takes place. This part is a mix between anaerobic and aerobic processes (both CO2 and lactic acid produced as a by-product)
And only if you are doing near your MAX attempt, when O2 would be quite low and vasonstriction strong - your muscles start working mainly anaerobically (with high production of lactic acid) - it helps to conserve O2, since anaerobic process not require O2
Conclusion - DYN is a mix of aerobic and anaerobic processes with a shift to mainly anaerobic with O2 deplition and strong vasoconstriction. - close to the end of your MAX attempt.
#holdyourbreath #maresjustaddwater #lifeunderwater #freediver #padifreediver #padicourse #padidiver #freedivinginstructor #padiinstructor #underwateradventures #freedivingkohtao #freedivingthailand

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Again about "urge to breath". More likely it is a less enjoyable part of Freediving for you. And you are not alone, whether you are a beginner or practicing Freediving for a while.
If you are a beginner Freediver (let's say your STA less than 3 minutes), don't fall into a trap and start looking for a magical "CO2 tolerance" exercise. You don't need it! What you need to do is to learn how to relax - before and during your breath-hold. And please, don't think about "relaxation" as a simple skill. It is not! You couldn't "get it" after a couple of days of training. Like any other skill it will constantly need to be improved. How? Well, training widely varies and you should experiment with it - someone finds specific breathing exercise, some different forms of meditation or visualization.
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@eunsun_h @82_kirin .
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As you know from the previous post, urge to breath (contractions) caused by the high level of CO2 dissolved in the plasma.
When your central chemoreceptors detect this abnormal level of CO2, the respiratory center sends signals to our respiratory muscles to increase the volume and frequency of your breathing. But since you are not breathing - you have these contractions.
They are definitely not the nicest experience, but over time you get used to them.
Just keep in mind, that if you are a beginner, it is better to focus on how to delay them (relax more, improve technique etc), rather how to deal with them (which is important as well, but for more experienced freedivers)
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CO2 transportation.
As we learned, when we produce energy aerobically, we use O2 and produce CO2. Then CO2 deffuse into blood stream. Unlike O2, much more CO2 can be dissolved directly into the plazma (5-10%), some CO2 going to be connected with haemoglobin (20-25%) and majority of it going to be carried in the form of bicarbonate (HCO3)
Keep in mind that only dissolved CO2 directly affect central our chemoreseptors and cause urge to breath.
Next time let's talk about urge to breath, if you don't mind
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Last time we finish on using O2 to cellar respiration, in particular in aerobic energy production. This process provide us with a lot of energy, but produce a lot of CO2 as a byproduct. And our cells don't like to have a lot of CO2.
This is why CO2 diffuse into the blood stream and transported to the lungs, where you exhale it. When you hold your breath (this is what we do, right?) then over the time you accumalate more and more CO2 and at some moment create "urge to breath".
And how our blood carry the CO2? If you know - let us know in comments. If not - we will tell you in our next post. Stay tuned! .
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On the last post we learnt how O2 is delivered to different tissues in our body. And why do we need it? Let’s try to find out without going into too much details.
The main way to produce energy is to split glucose molecules, which we are getting with food and storing in our body in form of glycogen.
This is glucose - C6H12O6. Say hi to it.
First process happens without need of O2 (anaerobic) and produce a small amount of energy (ATP) and 2 molecules of pyruvate. So far, no O2 needed.
If there is no O2 or not enough, then H from splitting glucose going to be joint to pyruvate and formed lactic acid. Too much acid is not good. It creates soreness and burning sensation in our muscles when we exercise.
And now O2 step in. If there is O2 available, then H going to be connected to it and form H2O. And further energy production is going to be initiated – aerobic process, which going to release much more energy. By product of this process is CO2 production
So, O2 is helping us to avoid acidosis which going to kill our cells and to further energy production – aerobic process.
Next time lets talk about how CO2 transporting to our lungs. It is not a simple process….
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#freediving #freedivers #padifreediver #freedivingcourse #freedivinginstructor #padicourse #padiinstructor #kohtaofreediving #crystalfreediving #wateradventure #travelasia

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When O2 is going to be delivered to the tissue the amount of it which going to be off-loaded from haemoglobin is vary. Normal oxygen extraction ratio is only about 25% (but can be higher), therefore when you exhale, you exhale a lot of O2 (about 16% of exhaled air is still O2). Funny enough amount of CO2 produced by tissues has a big influence on O2 extraction ratio – it calls Bohr effect – high CO2 level more easily haemoglobin off-load O2. As always, everything is connected.
Next time lets talk about cellar respiration. By the way, have a question. Why do you think we need O2? If you not sure – you will learn from the next post
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On the last few posts we found out how the air comes to our lungs. Today – how O2 from this air moves into our blood stream, and how CO2 from the blood stream moves into alveoli.
These movements of the gases through alveoli’ membrane happens due to difference in partial pressure. Alveoli’s membrane is extremely thin (only one cell) which makes this movement easier. Let’s have a closer look at both gases
Partial pressure of O2 in alveoli is around 104 mmHg and pO2 in the pulmonary capillary is around 40 mmHg. Obviously O2 will move (diffuse) into the pulmonary capillaries.
On another hand, pCO2 in the alveoli is about 30 mmHg and in the blood is about 50 mmHg. This force CO2 moves from the blood into the alveoli and then been exhaled.
Keep in mind that diffusion happens due to a difference in partial pressure of gases. When you start holding your breath diffusion is still happening until equilibrium is reached. And only after that amount of O2 in your blood start decreasing and amount of CO2 increasing.
On the next post lets talk how our blood deliver O2 to the tissues
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And the last post about pulmonary ventilation. Different lung volumes which are useful to know for Freedivers
TLC – total lung capacity – maximum amount of air which we have after forceful inhalation
RV – residual volume – minimum amount of air which we can have after forceful exhalation
VC – vital capacity – VC=TLC-RV
TV – tidal volume – amount of air which we breath in and breath out during our normal or “passive” breathing
FRC – functional residual capacity – amount of air which is left in the lungs after passive exhale
There are more lung volumes, but these one is essential to know for Freedivers .
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RESPIRATORY PHISIOLOGY FOR FREEDIVING
Today lets talk about pulmonary ventilation - process of bringing (and removing later) air from the atmospher into your lungs.
The air coming in to your respiratory system through the nose (or mouth), moving through larynx further to trachea where it splitts to left and right bronchi, which are dividing further and further to small parts until it ends up with its smallest part - alveoli (this is a place where gas exchange take place). The smaller the airways more elastic tissues they have (more easy to collapse).
Why this movement of air happens? Well, the reason is pressure difference between lungs and atmosperic pressure.
And we can create this difference with our respiratory muscles - diaphragm and intercostal muscles. When we need to inhale or exhale, this muscles decrease or increase chest volume and as a result lung volume changes - making pressure inside our lungs smaller or bigger compare to atmospheric pressure.
For exmaple when we need to inhale - our diaphragm going down and intercostal muscles moving up - chest volume increase, creating decreasing of the pressure in the lungs - and the air will flow into our lungs.
More about pulmonory ventilation in my next post. .
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PHYSIOLOGY FOR FREEDIVING
We tend to think about breathing as very simple process in our body. But it is not the case. Over the next few posts lets discussthis subject in details. To start with, lets splitt what we call breathing into few parts
1. Pulmonary ventilation (process to bring the air into your lungs and remove it)
2. Gas exchange (these processes take place between your alveoli and blood vessels in lungs and between blood vessels and different tissues in your body)
3. Gas transportation (blood as a main carrier have a few ways how to transport O2 and CO2 between your lungs and body tissues)
4. Cellar respiration (how and why your cells use O2 and produce CO2)
If you are interested, please let me know in comments below
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