12-Minute Diaphragm Stretching Routine for Freedivers

Move beyond Uddiyana Bandha and correctly stretch your diaphragm with The VD Freediving's 12-minute Diaphragm Stretching Follow-Along! Specifically tailored for freedivers, this instructional video is your gateway to enhanced diaphragm flexibility.
Repeat the following for 8 rounds:
Round 1 - 60 seconds of hyperventilation followed by 30 seconds of stretching.
For better results, we aim to maintain the stretch for a longer period. We are using light hyperventilation (4 seconds inhale - 4 seconds exhale) to achieve this. In this case, hyperventilation serves as a tool, assisting us in achieving better outcomes. Additionally, and only if you are comfortable, you can incorporate reverse packs. Progress slowly, feel the stretch in your diaphragm, and give your body time to adapt before adding reverse packs.
No special equipment is needed-just find a peaceful spot to focus on your breathwork. Dedicating just 12 minutes daily to diaphragm stretching can dramatically improve your comfort and efficiency in freediving.

[@Papalolobibo]

How do you reverse pack on empty lungs?

[@VDFreediving]

you need to start very easy with a few packs without forcing it. the flexibility of your diaphragm (its capacity to go up) will increase with time. A proper reverse pack does not engage the diaphragm, the air is sucked in the mouth by decreasing the pressure in the oral cavity (you lower your jaw or your larynx), then open the glottis and the air will come in to equalize the pressure. Then close the glottis and start again

[@Papalolobibo]

This is very difficult to understand 😂😅💗 thanks for the reply, i appreciate it. I'll just stick with the basics ​@@VDFreediving

[@VDFreediving]

Come to see us in Taiwan, I ll explain :)

[@h124john]