Breathhold Lead Gen

Here is your guide to the top

Breath-hold Hacks

Used by 3 World Record Holders!

Hold Your Breath Longer: Freediver's Secrets for Calm, Powerful Dives

You are about to learn secrets to the art of breath-hold from three very accomplished freedivers:

Amelia De Los Rios – Continental record holder in static apnea (7:07minutes!) and a Guinness World Record holder for the most underwater rings blown in one minute.

Jen Brandt – Ranked 4th in the world in the M1 category across all four freediving disciplines.

Mandy Sumner – World Champion freediver and gold medalist who is also a Guinness World Record holder for longest swim under the ice with no wetsuit.

When I sat down with these three extraordinary women, they shared how they prepare mind and body to stay underwater longer, all while staying calm and safe. What stood out wasn’t just their physical training, it was their mental focus, their connection to the water, and the simple habits that anyone can adopt to feel more at ease in the ocean or pool.

They shared their morning routines before a dive, the different techniques of breathing, and their breathe up sequence before they hold their breath for a dive. These techniques can be used in all sorts of watersports activities to help you stay calm in gnarly situations.

Slow and easy does it

Morning Prep: Hydrate, Stretch, Center

Before any dive, the pros start with the basics: plenty of water, early rising, and gentle yoga or soft stretches to wake up muscles and lungs. A relaxed morning routine tells the body it’s time to slow down, long before the first breath-hold.

Slow Down to Go Longer

Once in the ocean, focus on easy, rhythmic breathing and being fully present. Amelia visualizes peaceful colors and even hums or sings a tune in her mind. “When you want to go faster, go slower,” she says. Slowing her movements lowers her heart rate and helps her body use less oxygen—something everyone can try during everyday swims or moments of stress.

Relax Your Mind - Save Your Air

Fear and tension burn oxygen quickly. Jen reminds herself that a relaxed body has more than enough air for several minutes. Staying playful—joking with friends or imagining happy memories—keeps her calm and makes every dive feel lighter.

Pre-Dive Breathing Routine explained

6 count Relaxed Breathing

This is just breathing normally while connecting to your breath. All you should be thinking about is breathing in, out and relaxing. In breath-1,2,3,4 and out breath- 1,2,3,4,5,6. Slow and steady.

Hatha Breaths

These are breath control techniques practiced in Hatha Yoga which are deep, intentional breathing to calm the mind, energize the body and enhance body-mind connection.

Visualization

Jen is explaining here what she visualizes in her mind. It is a flow or movement of color going through her body.

I am sure most water people picture Blue!!

Full Breath Technique

Jen and Mandy show us how to take in that full breath starting in the belly, moving up to your chest, throat and then your mouth. I bet you didn't know you could hold that much oxygen!

Watch full video here

The breathup sequence at the float... follow along!

Put face down in the water with mask and snorkel- inhale 1,2,3,4 and exhale 1,2,3,4,5,6.
Repeat 4 times
Do Hatha exhales 4 times
Do the full cycle 4 times - full inhale breath and dive.

Takeaways for Everyday Swimmers

You don’t need to chase records to benefit from these insights:

Hydrate and stretch before any water activity.

Breathe slowly and evenly to calm nerves.

Stay playful and present—a peaceful mind is your best ally.

Always practice breath-holding safely, never dive alone, and seek professional training if you plan to advance beyond casual water time.

Bonus Section!

Watch Amelia De Los Rios teach us how to blow bubble rings!

Gear Up for Your Next Breath-Hold session

When the water is cold and the wind picks up, staying warm after a long swim or dive is just as important as the dive itself. Surf-fur Waterparkas are built for ocean athletes who refuse to cut their adventures short.

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Slip one on the moment you surface and keep your body heat where it belongs so you can focus on the thrill, not the chill.https://www.surf-fur.com/