Fundamentals

You will not become an Freediver by using this software. It just supports your training.
To use it effective it’s important to understand some facts:

Freediving is individual
You’ll get a lot of good and bad advice. I am therefore reserved on that. After all, what works for one, does not necessarily work for you. You’ll find out many advices for yourself over time, especially how to use this app effective.

Apnea Training is dynamic
You ‘re gonna learn training methods, at which your skill will increase. Maybe you heard one way or another, perhaps you already tried some methods. Soon you’ll realize that you can’t increase your level continually. There are two facts on that: It is normal, to stagnate at a performance plateau for some time. You will notice no subjective improvement over a time. The other is that at a certain point a training method becomes ineffective so you have to adapt or change your training. At this point it may be helpful to try out radically different methods.

Contractions
Many times it is spoken about contractions . This is the spasmodic contraction of the diaphragm. For beginners, it is the main reason responsible for a dive to be aborted. The contractions are triggered by rising CO2 levels in the blood and it forces the body to breathe again. There are people who do not realise this warning signal and might therefore not notice when they drift into a blackout . The contractions offer you an indication of when your dive should be aborted. Goal of training can not be work off the contractions but to suppress to a minimum just so that it still gives you an abort signal.

Breathing
The correct breathing technique is the most important preparation before making a dive
in addition to the mental focus for lowering the blood pressure and pulse. Before the dive you should switch to abdominal breathing. This ensures peace and lowers the heart rate. Immediately before the dive you do fully breathe three or four times – which you reach with abdominal, lung, side and apex breathing. In other words, you are breathing to a maximum. Make sure that hyperventilate, since you exhale too much CO2 and the respiratory reflex arises too late during the dive (blackout). After a maximum dive you apply the “Hook Breath”. You breath out about 10-20% of lung capacity in a short breath, followed by a rapid and deep inhalation. You hold it for a few seconds. Repeat this three or four times before you in- and exhaling slowly and deeply.
By Hook Breath you avoid a drop off in the partial pressure of O2 which might avoid a blackout. Another tip for water divers: Immediately after diving you should keep the upper body in water. With falling water pressure, the blood vessels expand, which decreases O2 partial pressure …

What do you want to achieve?
Be aware of what you want to achieve with the training. If you are new, just try the breathing training and after that training with O2 table. If you want to increase the number of contractions, then play with the Co2 table and increase up gradually over a period of days or weeks. For delaying the contractions a combination of O2 and Co2 Table has proven to be viable. Regarding training tips, you may want to share your experiences and training tables with other users. Send them to me by mail to maik_heller@hotmail.com. I’ll publish it here.