Finning technique. The Descent. The Turn. The Ascent. Surface and Recovery. INDEX. AIDA2 Freediving Manual. Save this Book to Read download manual of freediving underwater on a single breath PDF eBook at our Online Library. Get download manual. Apnea International Promotes safe freediving through cutting edge The Manual you are reading is the fruit of many years of research and experience.

Manual Of Freediving Pdf

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Manual of freediving by, September , Idelson Gnocchi Pub edition, Paperback in English - Rev Upd edition. Manual Of Freediving Underwater On. A Single Breath Second Edition. PDF. Page 2. The Manual of Freediving by Umberto Pelizzari is the number one best. 30 Meters Deep Freediving Manual - Free download as PDF File .pdf), Text File ( .txt) or read online for free. Free diving manual.

Another beneficial feat! A black or opa?! The reason is that it eliminates light from entering behind the lens and ca!

A black skirts enables yo! Novice freedivers will find comfort and peace of mind from a black skirt by being able to foc! This same effect of a clear skirt can also be ca! This allows one to rela5 and become comfortable while e5ploring from the s! The freediver4s snorkel sho! The mo! Avoid snorkels with large protective vents on the top and self draining valves near the mo!

These e5traneo! The snorkel is an important piece of e?!

With footpocket feat! Open heel footpockets are more appropriate for! The opposite is tr! Proper techni?! Preference to blade stiffness is a bit of a personal opinion and can also be infl! A stiff blade will provide more power at the e5pense of!

A soft blade will be m! The raw open cell neoprene on the inside of the s! Hoods also protect the face and neck from stinging creat!

30 Meters Deep Freediving Manual

Open cell s! This is beca! The benefits incl! With a thinner s! All of these benefits e?! Proper weighting is e5tremely important and will change d! The ob: The depth to be ne! As yo! Proper weighting is important to help yo!

The freedivers weightbelt is a r! This will keep it in place and keeps the weights from slipping! This knowledge b! The first step is to! A good e5ample is that of an empty bottle and the same bottle filled with sand.

Therefore the bottle has a positive b! This will ca! This is known as negative b! This allows for the most efficient diving where yo! What this is saying is that as the press! To better! This same press! When we take o! Therefore o! As we increase o! This relation of press! These air spaces are made!

The simplest method involves manip! The other method for opening the.! The mask is another air space that4s vol! The air space in the mask needs to be e?! With water resistance proportional to velocity c! This takes no training or practice.

On the other hand what yo! This can be achieved thro! Proper body temperat! At the same time being too hot in a wets! Wearing a s! One of the most important factors for s! The most important thing to remember is to e?! With the nose pinched closed press! This press! The problem with this is that the air in the l! A good test to see if yo! Not only is this detrimental for the! Holding tension in this area makes e?! This method involves!

This techni?! A good indication to tell if this method is being preformed properly is by watching to see if the nose inflates aro! This air is directly connected to the.! Fren9el 3an ever Www. These invol! As a freediver the more yo! The good news is that with practice this refle5 can be strengthened and the time necessary for it to take effect can be shortened. The dive refle5 begins as soon as the face is s!

These are all s! These efforts are all aimed at conservation of o5ygen.

Manual Of Freediving: Underwater On A Single Breath

They are the body4s nat! These self defense mechanisms can be! As the desire to breath increases so does the! Holding these m! These contractions are the m! The percentage of o5ygen in yo! The higher the work load the more energy is re?! The goal here is to ma5imi6e the highest blood o5ygen sat!

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The easiest way to achieve this is to rela5 and keep yo! This is the amo! The more time yo! This state of awareness and rela5ation is then carried over to the dive itself to once again conserve the limited amo!

How do the l! As we dive the vol! What the body does to keep this from happening is called the blood shift. The body moves blood from the e5tremities s! This blood shift moves blood to occ! The positive effects of the blood shift ;besides allowing o! This is ca! This increasing blood press!

A good way to vis!

The large pipe will move a large vol! The smaller pipe ;represented by vasc! The tho! The only effect from hyperventilation is a decrease in the level of 0O, going into the dive. The downfall of this techni?! This has many negative res! This dangero!

Today techni?! To get the most o! An5iety is a sensation that arises from sit! As a freediver many negative effects happen to the body from an5iety and stress. These incl! The best e5ercise for freediving is freediving. This benefits o! Preparing yo!

This is viewed as being able to think clearly and positively so that yo! Practice makes perfect. Also the more yo! This incl! Attention sho! This control and awareness d! The diaphragm is the flat plate of m! To reconnect with diaphragmatic breathing we need to start by DfeelingF o! Once yo! The most basic techni?! The hand on yo! Again the hand on the chest sho! The p! This also makes a physical connection with the signals of yo! The more yo! This way when yo! This is a good e5ercise to do when yo!

Another benefit of doing it before yo! The breath then moves it4s way! To help! Another e5tremely important detail is that the breathing m!

This inhale to e5hale ratio is f! The same techni?! Therefore the breathing cycle will be different for each. The overall foc!

This type of breathing balances the O, and 0O, levels in the bloodstream where the body operates most efficiently. This shift sho!

These last co! The final e5hale before the last breath sho! Doing this removes as m! The final breath sho! As this becomes f! The last area to pack air in is in the clavic! Recover0 reat! These first breaths we take! A DhookF breath is preformed with a controlled e5hale of only half yo!

30 Meters Deep Freediving Manual

Two very important aspects of the recovery hook breaths are that the e5hale is a controlled partial e5hale ;only abo! A controlled partial e5hale is f! A partial e5hale also saves precio! The act p!

This part of the hook breath incorporates the same techni?! Navy pilots m! A continuous and maximum contraction of all s eletal muscles including the. These are the most important breaths of a freedive and sho!

These breaths work at e5pelling the b! As the level of 0O, drops the level of O5ygen increases to a point where a black o! This does not happen immediately b! A common g! This is only a g! As always yo! Weighting is controlled with lead weights that are most commonly worn on a belt. The amo! To find yo! This will help yo! The same theory contin!

This makes recovery e5tremely diffic! Once the weightbelt is released the diver becomes positively b! All diving specific weightbelts are designed with a?! At this point the b! As the old carpenter saying goes Dmeas! The tail needs to be easily accessible to yo! A proper d! A forcef!

Preforming a d! This skillf! The transfer from swimming on the s! With proper weighting we sho! At this point the body is rela5ed and the foc! This will allow for o! This forward movement can be made with the arms by doing one breaststroke bringing the arms along side!

At this point the arms e5tend down in a reverse stroke to a perpendic! The bend at the torso initiates the directional change from along the s! The legs sho! The aim at this point sho! This DpencilF shape of the body aimed in a straight line towards the bottom is the most hydrodynamic and efficient shape to begin a freedive with. This shape sho! Once the fins are! The s?! The key with e5ec! With both style d! The most ideal time wo! With this approach to foc! First things first — Basic freediving safety!

Never dive alone, always dive with an apnea and rescue trained buddy. Dry training is many times safer than wet training. Do not hyperventilate see why here Always dive within your limits. Take slow steps and make steady progress. OK, lets begin Lets get something straight. Freediving training is about adding small amounts on a regular basis until your body is conditioned to deal with the high c02 and low Sit on a comfy chair or lay on a bed.

30 Meters Deep Freediving Manual

Breathe calmly and slowly for 2 minutes — No deeper or faster than you would normally. Take a deep breath in, then exhale everything, then take a really deep breath in… as deep as you can manage. As you hold your breath, relax and think of other things. When you cant manage anymore take some deep inhales to recover. Always focus on your inhales and not your exhales when recovering!

How did you do? We are going to use this time as a prediction of what you will be able to get to in one months time. Some people respond to training better than others, there are no fixed rules that we can use to precisely gauge your potential but after years of instructing people how to hold their breath these numbers are a pretty good guide. But remember, it will involve training… and lots of it.

Your overall fitness levels will also affect how quickly you improve.

If you are quite unfit yo may find you peak early and will struggle to go beyond that point. Relaxation of the muscles, relaxation of the mind and relaxation of the breath. See the theme? All your muscles need to be inactive, any muscle that is tense will use oxygen. Your mind must be calm, if you are stressed out, nervous or even scared… you will not do well.

Find something that calms your mind. Your breathing must be relaxed, not forced, not deep, not fast … normal… by doing this we are also avoiding hyperventilation.

Take 3 breaths…. Never release any air until you intend to breathe again, be it underwater or on the surface. Remember my rule of thirds. Not sure what this is? Read here… By working within the rule of thirds you will get a gauge of how well you are doing. Relax your mind and body. Do not think about anything…. Dont know what c02 tables are?You can change your ad preferences anytime. Dont now what 02 tables are? It also provides insightful ideas for those instructors having a hard time connecting to a student that will not release their body tension.

Add another edition? First things first — Basic freediving safety! Show related SlideShares at end. The ob:ective in! Edited by Yiannis