Static Apnea (STA) is usually the first thing any Freediver learns, whether on a freediving course (learn about Freediving course) or while lying in a bed.
STA is the easiest way to learn all the steps – relaxation breathing, relaxation during breath-hold, recovery breathing. You even don’t need that much equipment – mask if you do it in the water, or nothing if do it “dry.”
It sounds like a perfect combination, right?
STA also helps gain confidence before moving to more advanced Freediving disciplines such as Dynamic Apnea (DYN) or even depth disciplines.
However, if your main goal is to dive into the Ocean, there is a better option.
But first, a little bit of theory. When you dive into the Ocean, there is no such feeling as extreme fullness in the lungs (which you have when you do a full inhale before normal STA). During the descent, your lungs get compressed quite quickly due to the increase of ambient pressure. As a result, the volume of any gas (including air in your lungs) will decrease accordingly.
How can we simulate it on land?
The answer is empty lungs STA training. Start with relaxation breathing as usual, but before breath-hold, instead of full inhale, you do full exhale. After that, do the same as with full lungs breath-hold – be as much relaxed as possible.
Since your goal is not absolute time but rather relaxation (get comfortable with the feeling of “smaller” lungs) – you don’t need to push yourself (at least no need to do it often).
Just be relaxed before contractions start and during the first few.
I like to do empty lungs STA in the form of an O2 table.
If you have never done such training before, here is an example (this is how we do it for the first time with our Advanced Freediver students)
| RELAXATION BREATHING | BREATH HOLD |
| 2 MINUTES | 10 SECONDS |
| 2 MINUTES | 20 SECONDS |
| 2 MINUTES | 30 SECONDS |
| 2 MINUTES | 40 SECONDS |
| 2 MINUTES | 50 SECONDS |
And keep in mind, if you are planning to do this training in the water, ALWAYS train with another Freediver, who knows how to do safety (video how to do Safety) and knows Rescue procedure (video how to do Rescue).
Looking for the best Freediving computer? Check out this link for Suunto D4