Podcast at: https://bengreenfieldfitness.com/podcast/biohacking-podcasts/hold-breath-longer/
Ted: And you're speaking to people who find themselves free and get all the things in the starry sky. – They usually're identical to "Oh, it's just amazing. It would be there." Whenever you're not a Freemason, you're like: "How can it be underwater and drowning and suffocation?" Nicely, once you do it proper, you don't really feel "drowned. You’re utterly relaxed you’re weightless, it is nothing else, I've definitely by no means executed, and you're speaking about people who are doing it, they usually all swear by it
Ben:…. I’ve a physiology, biomechanics and human vitamin Grasp I’ve spent During the last 20 years, the competition for a lot of the most masochistic events on the planet SEALFit Kokoro, Spartan Agog and the world's hardest mudder, 13 Ironman-triathlon, brutal bow forest, journey races, spearfishing, plant feeding, free diving, bodybuilding and so on. a mixture of knowledge and trendy science, on the lookout for the world's prime specialists on the planet with efficiency, fat loss, restoration, intestinal hormones, brain, magnificence and Brawn. All you want to know is to reside an adventurous, comfortable and lively. My identify is Ben Greenfield. Take pleasure in driving.
Good day. I had an explosion in at the moment's episode with my pal Ted Harty, where we speak about free motion and respiration and leap, and rather more. Although you’d have undoubtedly expelled water, this exhibition has some very fascinating hikers
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Hello, individuals. About two years ago, I wrote an article that "How Respiratory, Blood Doping, Evaporation, Free Diving and Ketosis can activate your body's most reflex." I wrote that once I began to take part in free diving and spearfishing, which I did when I discovered this e-book, this was once more a couple of years ago written by James Nestor. The title of the ebook was "Deep: Freediving, Renegade, Science, and what the oceans tell us about ourselves." It was a fantastic guide and it made me so interested in this idea of freedom, which I made a decision to hunt for one of the best individuals in the USA to train me how to do that. So I hired this man named Ted Harty Immersion from Freediving in Fort Lauderdale, Florida in order that I might show myself in a free dive so I might study to spear and in addition how to improve my respiratory hint, get higher off the water degree to dive greater than 15 ft, which I might never do in my life with out listening to, and could work out how to deepen the depth.
So I felt this guy named Ted Harty. He's 6 meters lengthy. She's 230 pounds. He's like an enormous man. He seems like a boxer who isn't like a guy you've been waiting for in a diving extremely effective oxygen depth that’s deeper than most of us have ever gone. However he has broken the code for this item. He opened my eyes to a totally new world of free diving. I spent 96 hours of my life in Florida training her in school, swimming in the pool and eventually within the ocean. Ted, what’s most fascinating about him, he has a document of hypoxic underwater swimming within the pool. He can make seven full lengths within the pool with out one respiration, and he has anemia, which signifies that his blood can’t ship oxygen as effectively as muscle and brain as nearly all of the world's inhabitants. Because of this he has a comparatively low blood hematocrit degree, however he nonetheless came upon how to break the code in free diving on the situation that most people would go away and blow the air after they climbed the steps.
He was chosen because the captain of the freediving staff's US freediving workforce. He is also a scuba director. His information is completely superb when it comes to all respiration and leisure. Now I interviewed him in a podcast a couple of years ago, and we ran the whole lot once we used static apnea tables on how chilly and chilly water might actually forestall your respiration. We talked about his entire back story.
And at the moment we’re going to dive far more when it comes to biology and freediving physiology, how to take greater breaths, how to degree out correctly. But if you need to hear Ted's whole back story as a result of we're going to spend more time on the freediving element than the spine element, simply pay attention to my first podcast at Ted. I'm going to make a hyperlink to the primary podcast with Ted, and I'm also going to hyperlink every part we're talking about in in the present day's show in case you just go to the bengreenfieldfitness.com/freediving podcast. It's benreenfieldfitness.com/freedivingpodcast.  Ted, welcome to the present, man.
Ted: I'm excited concerning the present and excited to speak with you,
Ben: Yeah, for positive. I imply, I feel like I spoke to you typically, as a result of it looks like each time I received the smallest question about fishing gear or leisure, or something else, you're just an e-mail. So, we tend to speak a bit forwards and backwards, however I noticed it was high time I acquired you back to the show as a result of I'm going to fish subsequent month in Kona. And I know many people have an interest on this new piece of information about how good this merchandise is for you. Otherwise, in case you are listening and you simply do not know why you want to get into the water and dive over 15 meters and perhaps seize a spear and go searching after tasty fish, we'll fill you within the present.
Ted, I feel it will be good leaping out of right here or an ideal subject that dives, pun meant once we go. What happens to the body throughout freediving? Why do Olympic athletes do this, and are individuals now using their nervous system to enhance their perform? What’s being discussed about this biological benefit?
Ted: Leisure is – I don't have to inform you. It explodes proper now. It is extremely well-liked, so increasingly individuals are diving. We see that the majority the scuba businesses at the moment are jumping right into a free dive as a result of – I imply, freediving is awesome. So it does a variety of fascinating things like yoga could be very well-liked. And should you go to virtually any yoga class, one of many first issues they're going to do is change your respiration. And guess what, we're freedivers. We're changing how we breathe. The truth is, very comparable to the breath that we will do freely is what you would do in yoga. So one of the first things my scholar learns is once I start to train them the breath we use without spending a dime diving, they go into the respiration sample for 3 minutes and like, "Wow, I really feel great. I feel utterly relaxed, ”as a result of it really works.
So free time is a method to get into all this water, the oceans, you get the prospect to see the sea life and unlike diving, you possibly can truly be part of it because you aren’t a very powerful, mechanical thing that is swimming by way of the water. The truth is, you are a free dive, you hold your breath, and it's enjoyable. It's one thing you've by no means tried. It is now simpler than ever to participate in sports.
Ben: Yeah, it's really one of the issues I like most once I fish from a ship or fish from the seashore with an air fishing rod or reel and also you're a type of blind fishing. You throw a hook there. You could or might not get authorized fish or non-catch and launch fish that you would be able to truly go residence and mature. And you then put the moist go well with and put your mask and dive into the water with the precise spear pen, and instantly you’re down there in the coral, you could have this superb feeling of rest, all the concerns of the world just slip away and also you follow, you're cold, you hold your breath.
So you’re taking all the benefits that we’re going to speak concerning the mammalian diving reflex that I can be asking you and the spleen that happens once you dive deep. But even in the event you don't get the fish, you'll feel superb on the finish of a few hours of spearfishing just because you take a look at the gorgeous corals and see the superb nature and scenery and swim with those who swim into you because you're not on your overseas diving gear.
And if you see the fish, let's say you see an enormous group or want to go after that. The seashore as blindly throws a hook within the hope that the fish is the one that bites. You're simply going to hunt for fish, which is superb. You hunt it, get it, convey it to the surface or put it on a stringer after which go residence and fish the fish.
Sure. For me it’s fairly proper, higher than atypical fishing. But here's the physiology. Are you able to speak to me particularly – can we begin a mammalian diving reflex? Why and why would we like to activate it?
Ted: The mammalian diving reflex is genetically encoded by each human on the planet. Dolphins, seals and whales are mammals. We humans are mammals. So dolphins, seals and whales are full-time residents of water. We’re half-time residents of water. So the dolphins, seals and whales, one of many reasons they will dive so deeply and do all this stuff they will do is that they have one thing of a mammal diving reflex, and that's something we’ve. One of the issues that I or different academics do in the freediving class is the rationale we will get anybody to hold their lives for two to three minutes, I understand how to get into the physique, press the button, turn the knobs, regulate your selection to the fitting dive physiology and make the dive reflex out.
Now everyone has a diving reflex, but it is thought-about – it's categorized, proper? The diving reflex is far stronger than you, as a result of I dive all the time, however examine me to the world-well-known freestyle expression, their diving reflex is far stronger than mine. Now the reflex itself consists of several elements. And so, I’m going by means of them. One among them is bradycardia, which is just a great identify for a fast begin to decreasing your coronary heart price. The guts price drops up to 50% when the body is contracted. The contraction is occurring. You keep your breath for a certain time period, your physique says, "Hey, maybe you should take a breath," and it triggers contractions.
Contractions look like if in case you have by no means been one, it's like hiccups. Should you hold your breath lengthy sufficient, you’ve got one. It's truly the physique that is making an attempt to draw it – make you breathe, however as freedivers we are saying, "No, not quite yet." Now this contraction is clearly making an attempt to get you respiration. So one of the things the body does is now that it understands that you are not going to breathe, it can say, "Hey, let's lower the demand for oxygen." 50 beats making an attempt to win extra oxygen, saving oxygen. It’s a very useful part of the dive reflex
There are several other elements. One of many events is the blood vessels of the fingers and the toes contract, and the thought is to attempt to push all the blood into the core where it is needed; coronary heart, lung and brain. That's why we additionally get a pee-reflex. Freedivers and divers are in all probability accustomed to the truth that as quickly as they get into the water, they really feel like they’re in a pee.
Ben: So what happens.
Ben: Yeah. I imply, it happens even in case you are just chilly typically. What occurs, peripheral organs or peripheral limbs are contracted, and when this occurs, does it truly trigger – like vasodilation of vessels leading to the urinary tract or how does it work?
Ted: Nicely, it pushes all of the fluids from the blood vessels that shrink, come to the core. And then, at that point, they're going, ”Hey, there's too much liquid right here. We have now to eliminate this. “And it's going to set off this pee.
Ted: And it's definitely stronger with freedivers than divers. Nevertheless, you get it in each methods, but the respirator has entry – it also does. So for me, if I do a deep dive, as I say, I train class and do 100 plus foot diving, virtually every time I come, I’ve a want to go to the toilet. It was solely small, nevertheless it was virtually every time.
Ted: This depth makes it worse.
Ben: We also. Me too. Now, I've talked quite a bit before the show the vagus nerve and the importance of vaginal nerve tone for a wholesome nervous system response, suggestions healthy heart, a wholesome stability between the sympathetic and parasympathetic nervous techniques. Many people comply with heart fee variation. Now, high heart fee variation is an effective sign that you’ve recovered, that your nervous system is ready to apply or stress. And in many individuals with a nervous system of the nervous system, one of the the reason why their HRV is low is because dangerous nervousness works.
Now that I perceive once we activate them with one million dives, we by some means trigger that the vagina becomes more nervous as a result of it has produced bradycardia that lowered your heart fee you have been speaking about. Now, when it comes to coronary heart fee variation or vaginal nerve, have you ever studied it or adopted it yourself?
Ted: I'm actually not something – I mean, I know every thing you say is true, but I don't have much experience. Certainly, let alone, we’re talking about it. I do know that this stuff occur once we hold the spirit, nevertheless it's not one thing I've executed loads of research.
Ben: Yeah. It will be fascinating to see a research of freedivers and coronary heart fee variation, as a result of I feel their own is deeply larger than the overall inhabitants. I imply, individuals who do what Wim Hof breathes, what I would like to ask you a bit of right here.
Ben: Respiration on the farm, but I feel once you add cold water publicity, get the face beneath which you’ll be able to't get into the cryotherapy room, you’ve got to get into the water, you see that the healing of the vaginal nerve tone, which I feel could be very spectacular.
Ted: It will be fascinating to see if I can get some of my rivals freediver pals through the race the place they may undergo this much, as increasingly of them might be in a position to comply with – it's simpler to comply with it now than before.
Ted: That might be something fascinating.
Ted: So, if I can do this, I'll offer you an interpretation of the outcomes [00:18:24] ______.
Ben: Yeah, it might be very fascinating. We simply get them to the Oura ring, which is the ring that – nicely, have you learnt what? The Oura ring follows it throughout sleep. It doesn't comply with it throughout an actual dive. We will see what occurs after the night time of sleeping. Another means to do that might be a WHOOP bracelet that might do it. It could monitor it in real time. They might put this bracelet in the course of the dive, and I’m positive that the water resistance of 100 meters. So it’s as deep as most individuals shall be.
What a few spleen? It was a research, it is a comparatively new research, however it checked out what happens once you simply dry the bottom, not even within the water, you keep your breath. On this research, they made five maximal apneas, like 5 maximal respirators without water. And what they stated in these individuals was the development of purple blood cell production and blood movement out and in of the spleen. So, what is the connection between spleen and respiratory safety and spleen and dive?
Ted: Sure. This is the second a part of the mammalian dive reflex. So you've obtained bradycardia, you’ve gotten blood transfusion and spleen contraction. I had heard about it perhaps 15 years in the past. That they had carried out one thing – that they had the liberty to perform, had completed some research and saw it. The very first thing they did was to put Tanya Streeter in a hyperbaric chamber that simulates the depth. They measured, I consider it was a 20% reduction in spleen volume, they usually also measured the growth of other hematocrits. So, the spleen is a reservoir of pink blood cells, it's like a hospital, so when it squeezes it shoots more pink blood cells in the system, which increases the oxygen content.
So the researcher stated, "Oh, it's not about breathing." It was just because it was in place within the hyperbaric chamber. “Then they made an experiment with Mandy Cruicks, where he actually dropped on the desk and stored respiration. And simply by preserving his breath on dry land will compress the spleen. So the thought is that this is another reflex designed to improve our means to maintain our breath, because this is primarily authorized blood doping, what it is. This will increase the hematocrit degree so that the body may be higher, can carry and retain extra oxygen.
One of the things that I all the time laughed at, is once I speak about this program, an intermediate stage, I get the spleen and cuts and all types of merchandise, if I'm all the time considering: "One of these days, you're going to turn to the Olympics and you are going to see this sprint perfectly, and he has a little The Immersion logo in his uniform, and he makes his warm-up just like everyone else, except he's going to keep his breath. "Why? As a result of he's making an attempt to trigger this spleen contraction. He's going to win a gold medal. After which once they check him, they are going to be, "Yes, your hematocrit level is too high," they usually're going to check all his blood and there's nothing, after which they're "We don't know what happened." Because it is legal blood doping.
Ted: Now, what we have no idea, and I might be all in favour of finding out perhaps listeners otherwise you or whatever, is that in elite athletes, solely the a part of the breath retreat will get up spleen contraction. I can assure you if one among your listeners keeps your breath; their spleen just isn’t going to make a contract because the physique goes, "What are you doing in the heck? You have got to breathe. “As an elite athlete, they do that all the time, so one of the issues that happens is that you simply release, your physique begins to be just right for you. It begins doing all this stuff to show you how to better.
One of many reasons I can do is that the dive reflex is robust, whereas if I have a new scholar, their bodies are going "Why don't you breathe again?" I imply it [00:22:31] ______. The more you do it, the stronger the dive reflex shall be and it is possible for you to to do higher with freediver.
Ben: Yeah, but earlier than I bought James Nestor's ebook "Deep", which I spoke about prior to now, what it made me interested by was, I feel, an article written by James. It was just like the New York Occasions or the Wall Road Journal or certainly one of these obtainable websites the place you possibly can read information articles. He wrote about how Olympic athletes reached free diving as a method to improve performance, especially due to purple blood cell manufacturing or "blood doping" or "legal blood doping". And also you, the listener, perceive what's happening right here – there's a long time. My background is within the physiology of bodily exercise, and physiologists consider for a very long time that the spleen was like this redundant physique that divided the perform of the liver to destroy previous purple blood cells in the liver, and it truly has this secondary perform as a result of the large quantities of blood by means of it transfer like this blood reservoir. And whenever you seal it, you get this great pink blood cell release.
I imply, there are other things that they might do, as we all know that getting to the sauna after a workout once you're already scorching doesn't compress the spleen, nevertheless it increases purple blood cell production and erythropoietin production. You would, and I do it typically, that I can breathe within the sauna so I can double this effect and get the spleen to bounce into the game. However it nonetheless doesn’t match what you get once you apply the compression that occurs if you end up in the water and dive into the depth.
Did you say that the mammal's diving reflex is aside from spleen. , a vagus nerve and only a charming pleasure that comes out of the water?
Ted: I mean, it's just common properly-being. You speak to people who find themselves free they usually get all the celebs and they’re identical to "Oh, it's just amazing. You should be there." and choking? "Properly, if you do it right, you don’t feel that you are drowning. You’re utterly relaxed, you’re weightless. it is none different, what I've definitely by no means achieved, and also you're talking about people who are doing it, they usually all swear by it
Ben: Yeah. , you possibly can mix it with the resistance training that you’ve to pull an enormous elastic band on that roll. Principally, what you do is apply an enormous liquid crystal therapy room. Have you ever seen any research or something it looks like what number of calories you burn per hour by performing some free motion?
Ted: I heard or did some research, however it was like seven, eight years in the past, and it appeared like an anecdote, I feel it was categorised as fishing, however it was on this report, which was one of the highest. However I'm telling you it's exhausting. Of all the workouts, which I do once I train courses, I come residence and I'm exhausted.
Ben: Oh, man.
Ted: Three hours of diving up and down on that line, since you don't just have a piece, I do all of the dives, your physique is making an attempt to produce physique heat to stick with it.
Ted: It's very challenging.
Ben: Dude, I just found a research. It’s the 11 – I'm sorry, that 1 120 energy an hour, if you smoke your free time. I mean, to emphasize the truth that basketball has 400 calories per hour, Dancing is 200 energy per hour, steep is 700 calories, chasing that I really like doing, like 175 energy per hour. Even boxing through the ring throughout boxing is 840 energy per hour. So freediving is principally – take a look at this listing. The only factor that’s close to it’s individuals who compete like races and make 5K and someplace between 14 and 16 minutes like freediving.
Ted: Yeah, liberal.
Ben: It's loopy.
Ted: Yeah. I’m wondering if you understand. So I perceive that if you find yourself within the water, your physique produces plenty of power to maintain the temperature normal. It does a variety of work. But what I don't understand in case you have insights on the way it's a wide ranging a part of it – I mean, it definitely seemed affordable, however it makes it more durable, however I'm unsure how it’s
Ben: I don't assume Respiration would flip into calorie to return from a change in metabolic effectivity, resembling when oxygen isn’t present – and that is truly in relation to the ketogenic weight loss plan this can be a very fascinating part. When there isn’t any oxygen, you’ll be able to transfer slightly more to glycolysis if you find yourself within the water. And whenever you do, you’ll be able to add what is known as a glycogen-saving effect, which signifies that once you've achieved a dive, your body becomes really effective in saving carbohydrates, especially what is known as beta-oxidation or burning fat, and in addition ketone production for you and ketones is an important gasoline supply for film, liver, heart and mind.
It may be argued that they are used as much as muscle tissues throughout free diving. And never only would you improve your fats-burning capability after you could have dive, however this is able to even be to say – and Dominic D & # 39; He didn't do any training. All the things he did was shifting to ketosis
I don't know when you keep in mind, however once I went down into the dip and took the course, I took these ketone dietary supplements. I attempt my respirator with and without ketone insertions, and I had 40 to 50 seconds of life-long progress; So you will not only enhance the body's personal capacity to use ketones, but you might argue, and I once noticed this long-time period studies that in case you are finishing ketones or for those who ketogenic weight loss plan, you might really adds to the spirit of pitkinsi this technique.
Ted: Yeah. That's fascinating. I'm curious if other elite divers enjoying with it.
Ben: I'm positive we will get some divers to pay attention. So when you do diving and listening and you've tried ketosis, depart a comment on BenGreenfieldFitness.com/freedivingpodcast.
If there are not any ketones, what are the other ways we will take larger breaths or hold our breath longer? What are your ninja secrets to maintain your breath for longer?
Ted: It's a few things. First off, a method to go, if you’d like a freediver, spearfisher, and [00:30:23] ______ or whatever you do underwater, you’re taking down extra gasoline. So, merely taking a much bigger breath. Now the typical individual, in the event that they take a breath, is all from the chest. You in all probability keep in mind from the class, we’re doing this factor the place you do diaphragm, then chest, then shoulders, then neck, right? Your lungs are principally trapped inside a cage, the rib cage. And everyone says, “Oh, my lungs aren’t that big.” Properly, it’s not likely your lungs that decide how massive a breath you’re taking; it’s the pliability of that rib cage. So, once I train my college students to take a breath, I train in a really specific method and it’s designed to improve the dimensions of that cage. So, if I might one way or the other mechanically grab your rib cage and pull it aside so it was doubled in measurement, your lungs might fill that up. It’s not the lungs which are limiting you, it’s the cage.
One, learning to take a much bigger breath just through the use of the diaphragm, chest, shoulders will make a huge distinction. Sometimes, about 20% to 30% is what my students will do. It’s onerous to reveal that over the podcast however I do have a free course specifically on how to take 20% to 30% greater breath. So, completely on that. One factor is, you want to maintain your breath longer? Take a much bigger breath.
Ben: By the best way, for taking a much bigger breath, is that that technique that you simply speak about where–and I know you’ve got an entire course on this that I’ll link to on the podcast present notes but in a nutshell, the fast 20-second overview, you’re principally beginning by inhaling out of your diaphragm and you then continue that breath going up to your chest, and then you definitely proceed that breath up into the shoulders, and you then lookup in the direction of the sky, and identical to you’re sipping via a straw to suck the rest of the breath in. Is that the method you’re referring to?
Ted: Yeah, yeah. Diaphragm, chest, shoulders. Doing that simply massive, huge, massive breath. That undoubtedly makes an enormous difference. I have college students who’ve been freediving, who’s been spearfishing for 20, 30 years they usually all the time look bug-eyed afterwards, “That’s the biggest breath I’ve ever taken.” Like, yeah.
Ben: Yeah. And you can do it when you’re–I imply, you taught me how to do this when you’re primarily susceptible within the water, wanting down, floating in your wetsuit, all you do is you–and you’ve got a snorkel in. By the best way, for these of you who don’t know, you do put on a snorkel whenever you freedive so you’re in a position to breathe as you’re wanting down into the water at the fish or the road you’re going to journey down when you’re freediving. You possibly can truly do this entire state of affairs if you consider it when you’re susceptible in the water and at the very end of the breath, you’re on your stomach however you just shove your head ahead and suck, suck, suck some extra, proper?
Ted: Yeah. That’s the way it works. I all the time tell individuals, competitive freediving is–spearfishing and leisure freediving aren’t the same as competitive freediving. Individuals have a tendency to need to blow off aggressive freedivers as this bizarre little subset and my point is like, “Look, competitive freedivers, we know how to dive really deep, we know how to stay down a really long time.” You need to be very fascinated with how we do this. And aggressive freedivers, they’ve very specific training methodologies they go through that permit them to do this. So, it undoubtedly is sensible. It doesn’t imply you want to be a better freediver but if you’d like to enhance your performance as a freediver, you need to do all of the things aggressive freedivers do because it really works.
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What about using apnea, like static apnea tables? I’m going to link to some CO2 and O2 apnea tables in the present notes, but lots of people don’t know what these are. Can you explain what an apnea desk is and what the distinction can be between CO2 and O2 apnea?
Ted: Yeah. I’ll explain what the tables are and I’m going to clarify what, for my part, is probably the most time efficient and efficient means to do that. Now, so a table is–you hang out with freedivers, they speak about doing tables. Desk simply means you’re doing a collection of breath-holds. Oftentimes, it’s eight breath-holds in a row. A desk principally has two variables. It tells you ways long you get to breathe up for, after which it tells you ways lengthy you breathe for.
Let’s take a look at a CO2 table. Nicely, the rationale we do tables as freediving, we have now to principally cope with two issues. We’ve to study to tolerate low ranges of oxygen as a result of as we hold our breath, our oxygen degree drops. Once we eat that oxygen, CO2 is likely one of the waste merchandise that’s created. Once we exhale, we’re exhaling out that carbon dioxide. So, as our oxygen degree drops, CO2 degree is rising. We have now to tolerate excessive ranges of CO2 and low levels of oxygen.
So, a carbon dioxide desk may say something like this. You breathe up for 2 minutes and then you definitely hold your breath for two minutes. After which the subsequent one, you breathe up for a minute and 45 and you hold your breath for two minutes, you then breathe up for a minute and 30, hold for 2. A minute and 15, maintain for 2. A minute, hold for two. You’re getting much less and less time and on the end, you may solely breathe up for 15 seconds, maintain your breath for 2 minutes, repeat it again. Fifteen seconds, breath up, maintain for 2. What’s occurring is you’re only holding your breath for two minutes each time, but since you’re getting less and less time to breathe up, your carbon dioxide degree is getting–your breath-maintain starts with more CO2. So, subsequently, on the end of the breath-maintain, you’re going to have even more CO2.
That’s your typical CO2 table. That was the best way I was taught to do it, that’s the best way I did it, however I have undoubtedly found I feel a a lot better means. I definitely didn’t create this. I first heard about it. It’s referred to as the Wonka desk. I consider it was from Freedive Paradise however which may not be exactly right.
Ben: Why’d you name it Wonka table?
Ted: Properly, Richard Wonka is the guy that invented it.
Ben: Not Willy?
Ted: It’s what I do and it’s what I train all my students to do. There’s an inherent drawback with the normal CO2 table, and it’s as follows. For those who keep in mind I stated the final two, I stated you breathe up for 15 seconds and you then maintain your breath for 2 minutes, and you then breathe up for 15 seconds again and also you hold your breath for two minutes. Now, when you’ve got 15 seconds to breathe between two 2-minute breath-holds, there is only one potential means you are able to do that and also you’re going to be respiration like this–
Ted: As quick as you possibly can. You are going to be hyperventilating your head off. The desk is designed so there’s no other approach for you to move it than to hyperventilate. Now, hyperventilation dumps your CO2, drops your CO2 degree greater than any potential method of respiration on the market. And let’s assume back. What is the level of a CO2 table? It’s supposed to train you to tolerate high levels of CO2. Nicely, if that’s what it’s making an attempt to do, why wouldn’t it pressure you to breathe in such a method that dumps as a lot CO2 as humanly potential in that period of time? For my part, these two things are counterintuitive. They don’t go together.
Ted: Proper? Because you’re decreasing your CO2 as a lot as attainable right before you maintain your breath and also you’re making an attempt to get high CO2. So, here’s the better means. Let’s stroll by means of this. Think about I was going to do two–let’s call it two minutes is what we’re doing, two-minute breath-maintain. Beforehand, I’m going to take five breaths; one, two, three, 4, five. And then I’m going to maintain my breath for two minutes. Mutta tiedätkö mitä? I’d like somewhat bit more CO2. I would like to start with extra CO2. So, as an alternative of 5 breaths, do you understand if I took four breaths as an alternative of 5, I might start with somewhat bit extra carbon dioxide as a result of I had much less time to eliminate it?
Ted: Properly, if I needed more than four, I might do three. And if I would like more than that, I might do two. You want to get probably the most quantity of CO2 attainable? You’re only allowed one breath between the 2 breath-holds. There’s no means potential that you simply’re going to have extra CO2 stored in your system than in the event you only take one breath in between the breaths. Okay? Here’s how this works. Now, this sounds loopy, but I can–me and entry-degree college students can do this as a result of right here’s all I’m asking, and that is the best way that I train them to do it. All you need is a stopwatch. You don’t want an app. You don’t need to go online anyplace. It’s quite simple.
Ted: You’re going to sit on a sofa.
Ben: And what you’re about to train us is principally this Wonka table?
Ted: Yeah, yeah.
Ted: CO2 desk, Wonka desk. You’re going to sit on a sofa. Do that on dry land and not on the water and no danger of–so you could do that on dry land. You’re going to maintain your breath. Sooner or later, it’s going to be uncomfortable and you’re going to feel a contraction. I don’t care if that takes you 20 seconds. I don’t care if perhaps you already obtained some freediving experience which may go for two minutes. It doesn’t matter what is. I don’t care. But as soon as you are feeling that contraction, that first hiccup, that first contraction, it’s now turning into troublesome. And so, you’re going to begin your stopwatch, and also you’re going to only cope with that uncomfortableness for 15 seconds.
Ben: Fifteen seconds?
Ted: Anybody can do this.
Ted: On the finish of the 15 seconds, you’re going to take one breath and you’re going to do it very particularly like this. You’re going to do a sluggish inhale using your tooth and tongue to make that sound as you exhale. So, you’re going to go–
Ben: That’s the exhale.
Ted: After which huge breath, and hold again. Sooner or later, I don’t care if it’s 15 seconds or 2 minutes, it’s going to grow to be troublesome. What are you going to really feel? Contraction. You are feeling that contraction, begin your stopwatch and also you do 15 seconds. By the best way, this is going to set off–if you do this exhalation, you are going to get an enormous urge to go to the toilet. So, in case you have not gone to the toilet earlier than you start this, you will be unable to end this. So, do yourself a favor, go to the toilet before you start, you then’re good to go until you’re going to give up. Now, the aim is once I do these–let’s say I do six. And if I’m feeling saucy, feeling good, perhaps I’ll do eight. But when I can do six, I’ll still pat myself in the shoulder and say, it was a very good job.
Now, what’s great about that is it’s solely 15 seconds. If you took your class with me, I assure you, if you have been doing statics in the pool, you went by way of way more than 15 seconds of uncomfortableness, right?
Ted: You’ll do in all probability minutes, minutes with an S on it if you’re like, “Good Lord, I want to breathe.” So, anyone can accomplish what I just laid out. And the thought is that if it’s super straightforward for you, superior. Do 20 seconds, do 30. You’re just shifting that quantity and just making it greater based mostly on your means degree.
Now, the opposite factor I like concerning the CO2 table is once I used to do your traditional coaching, some of those tables would take me an hour and 15 minutes.
Ted: You can do this in 10 minutes. Principally, you’re skipping all the point where it’s straightforward and you’re simply getting right at the level of the place it sucks.
Ben: Yeah. No. The last time I talked to you, you stated that you simply’re performing some of these items when you have been exercising, like walking or mild jogging. Is this something you are able to do, say should you’re out on a walk or is there an excessive amount of danger of hypoxia and passing out?
Ted: No, you’re doing this right on the couch.
Ted: You’re not doing anything. Now, you’ll be able to incorporate breath-holding into, in essence, any exercise. As an example, once I was really into aggressive freediving and making an attempt to practice, one of the things that I observed is I used to be caught at about 200 ft for perhaps a yr and a half as a result of I couldn’t equalize any deeper because that sort of depth equalizing could be very difficult. And ultimately, I worked by means of that and then I began doing 65, 70 meters, and then my limit turned my legs. The lactic acid as a result of I’m doing dives for let’s say the last two–that’s two and a half minutes that I’ve no entry to–no different choices than what I took down and that you simply’re generating loads of lactic acid.
One of the issues that was my weak spot was my legs couldn’t do it anymore. They have been achieved. So, I might do lactic tolerance training or I’m doing virtually any typical breath train you’d do at the fitness center besides I do super light-weight and I’ll maintain my breath for 30 seconds, and that’s as many as I can, as quick as I can for 30 seconds making an attempt to get that excessive lactic construct up. So, I might do a variety of stuff with my quads and it’s brutal because you’re not respiration. You get a whole lot of funny appears on the fitness center. I might undoubtedly–anytime you breath-maintain and cease, there is a danger of blacking out. So, I might all the time attempt to do these on seated gear. Proper?
Ben: Okay. Yeah.
Ted: So, I’m sitting down indirectly because in a lot of the gyms, they’re going to have locations where you are able to do that, proper?
Ted: I’ve heard some nice tales from individuals on treadmills doing this. You possibly can think about that can go really dangerous. When you [00:46:39] ______ and do it, recumbent bike is the higher choice.
Ben: Yeah, precisely.
Ted: I might do things that the–I’d do apnea walks and jog. I incorporate a variety of that stuff however principally, my world is–I don’t have entry to oxygen so if I would like to practice as–why am I respiration while I’m coaching?
Ted: Making an attempt to get it as shut to the world I operate in as potential.
Ben: Yeah. I’m an enormous fan of books like Patrick McKeown’s “Oxygen Advantage,” or there’s one other one by Anders Olsson. I overlook the identify of his ebook. It’s “The Power of Your Breath,” I feel is the identify of it. And these guys go into the value of training your self how to interact primarily in nasal respiration even up to relatively intense durations of train as a result of that enhances oxygenation, humidifies the air, warms the air that you simply’re inhaling and keeps you from activating these baroreceptors in your chest that may have a tendency to trigger like a sympathetic nervous system cortisol response.
And so, lots of occasions, what all do is I’ll go on a walk and I’ll have sure durations the place I maintain my breath for as long as potential, but the complete stroll is respiration by means of my nostril. And even the recoveries after my breath-maintain are by means of my nose. I find that that alone, just happening those long walks seems to do a very good job with my breath-maintain time, even the absence of normal apnea breath-maintain follow. However I want to attempt these Wonka tables that you simply’re speaking about now. Perhaps I’ll make that part of a sauna session or something like, however that’s very fascinating. I hadn’t heard of those tables earlier than.
Ted: Yeah. It’s efficient. It’s time efficient. I all the time inform individuals in the class, is whenever you see me clap my palms, I get actually excited about one thing and say, “This is going to be awesome.” Ultimately, you study that once I do this, I’m about to do something–you’re about to do something terrible. These Wonka tables, they’re awesome. They are awesome.
Ben: Yeah. Now, what about once you’re truly in the water? Let’s say someone is on the market within the water. They either want to dive deep or they’re spearfishing they usually want to go down after a fish, perhaps it’s–let’s say someone is used to having the ability to go 12 to 15 ft deep they usually want to now go like, let’s just say 15 to 30 ft deep. Now, once they’re there on the surface of the water wanting down on their abdomen, in addition to that breath that we’re speaking about where you begin from your diaphragm and transfer your method up all the best way up to your shoulders and suck in each final bit of oxygen, is there any sort of breathwork that you are able to do in between dives or in between taking place to fish that permits you to prepare for that dive in a fashion that might permit you to hold your breath for an extended time period, like is there a frequency? Like what number of seconds in, how many seconds out or something like that?
Ted: Sure. I might say an important factor is whenever you–every freediving teacher goes to train you a special approach. Some instructors, they’ll train you–argue that, “Oh, it should be this way and this way is better than that way.” And I’ll be trustworthy, I don’t assume there really any method is that a lot totally different than some other means as long as you’re doing one factor, any freediving instructor goes to train you diaphragmatic respiration. So, that’s absolutely what we would like to be doing. And the opposite method to put it’s you need to be acutely aware on the way you breathe. The typical individual hasn’t taken any training, freediver, spearfisherman, they’re just respiration, nevertheless, they assume they want to breathe. And I’m going to inform you that diaphragmatic respiration goes to be an enormous improvement over that.
So, the thought is once I say diaphragmatic respiration, you want to–whenever you’re respiration in and out, when you’re going to put your hand on your chest and your hand in your stomach, the only factor you need to really feel shifting is your abdomen goes out and your stomach goes in. Your chest ought to be absolutely immobile. When I’ve college students do this in school, no one can do that at first because we all are chest breathers. I mean, every infant is–you’ll take a look at an infant on their back and watch how they breathe, their belly goes up and down. They didn’t have to take a yoga class or a freediving class to study diaphragmatic respiration. That’s just the best way we’re. As we become old for societal pressures, we are taught to by no means stick your abdomen out. The truth is, you’re supposed to stroll around your abdomen sucked in all the time so we lose that pure capability of diaphragmatic respiration.
But should you can train yourself to do diaphragmatic respiration, the best way you check is hand on your chest and hand on your abdomen. You want to do a sluggish inhalation a few seconds, take a great breath after which simply exhale. I like tooth and tongue to make this sound–in order that I’m regulating how a lot air comes out.
Ben: And you may still do this with a snorkel in your mouth.
Ted: Snorkel. Yeah, completely.
Ted: Snorkels within the mouth, tooth and tongue. I make that very same sound and you just exhale to what’s snug, if it’s 5 seconds, 10 seconds, no matter. The primary thing is to do where it’s snug. But what we’re doing is we’re on objective slowing our respiration down that’s going to sluggish our coronary heart fee down. I can, once I’m out freediving, no matter I’m doing, I can 99% of the time breath like that. Now, can I dash around like that? No, however when you’re doing issues proper, you shouldn’t be doing that as a result of the extra you increase your coronary heart fee, the more you lower your bottom time. I’m respiration like that all the time. I’m out there on the surface the entire time, sluggish, relaxed, diaphragmatic respiration identical to what you’d do at a yoga class. You walk out of a yoga class and also you’re like, “Oh, my God, I feel so relaxed.” Why? Because you did diaphragmatic respiration for 15 minutes. That’s why you are feeling good.
Ben: Do you will have a certain time period the place you’re doing the inhale and the exhale? Is it 5 seconds in, 10 seconds out or have rules like that?
Ted: It doesn’t matter. I imply, I sometimes do 2 seconds in, 10 seconds out, but what’s extra–
Ben: Two in, 10 out.
Ted: Yeah. But what’s more essential than the numbers is that it’s no matter is snug for you and that you are controlling your respiration as an alternative of not desirous about it. Because in case you’re not fascinated by it, you’re going to be–having the tendency to breath extra like that, which is going to improve the guts price and simply not be enjoyable.
Ben: Yeah, yeah. Okay. Now, what about when it comes to the thought of getting down to that depth that you really want to get to? Lots of people do, and that is what many of us are taught once we’re in the pool once we’re youngsters or no matter and we figure this out on our personal, this entire Valsalva maneuver the place you simply plug your nostril and go–making an attempt to equalize that means. Why doesn’t that work once you get–I mean, for me as soon as I get to about 15 ft or so, that doesn’t work. So, why doesn’t that work and what ought to we be doing as an alternative?
Ted: Yeah. Valsalva is the best way most people are taught to equalize. I, as a scuba teacher, that’s the best way I train individuals to equalize and it’s quite simple. The rationale scuba instructors do it’s, one, they don’t really perceive the distinction between Valsalva and Frenzel and it’s quite simple to train. I’ve received a 12-year-previous child in a scuba class and I’m like, “Hey, little Johnny. Can you equalize your ears?” “Uh-huh.” “Okay. Can you pinch your nose, Johnny?” “Uh-huh.” “Now, blow your nose real hard.” He’s like, “Oh, my ears.” Precisely, right?
Ted: It’s referred to as the pinch and blow technique. You pinch your nose and you blow your nose, that equalizes your ears. Now, right here’s where things get confusing, particularly because we get loads of scuba divers take the class. In case you use Valsalva as a scuba diver, you’ll be able to scuba dive to 200 ft using that. It’ll work high quality. We run into issues–I’ve had scuba instructors take my class and get caught at 15 ft. I’m making an attempt to explain to them, “Look, man, you need to be doing Frenzel.” They usually’re like, “Yeah, Ted. I’m a scuba instructor. I can breathe through my ears just fine,” and then they get stuck at 15 ft they usually’re like, “Alright, what is this whole Frenzel thing?”
There’s one other technique of equalization referred to as Frenzel that as freedivers, we have now to be doing. Valsalva will sometimes stop working for a freediver around 50 or 30 ft–I mean, 15 to 30 ft.
Ted: Now, you’ll see individuals go, “I can do Valsalva down to 50 feet.” Yeah, but they don’t dive down straight like a laser. They dive at a 45-degree angle after which every time they equalize, they’ve to flip their head up till their head’s on the surface then they will equalize they usually flip back down. What a really inefficient method to get down to depth. If you would like to go down straight like a laser simply growth, growth, growth, pinch your nose and equalize each time, you will have to be doing Frenzel.
Now, I’ll answer your question. Why doesn’t Valsalva work? Tässä on miksi. Once you’re doing a Valsalva–like think about a scuba diver. So, scuba diver, once they go down to depths, sometimes they’re head up ft down. That’s the best way that they go down. So, their head’s dealing with the floor. Every time you’re taking a breath off your regulator as a scuba diver, your lungs are absolutely inflated. When your head is dealing with the floor, the air naturally needs to go to your ears because air rises. So, whenever you’re scuba diving, you’re on this position the place your head up, the air naturally needs to go that means and so it’s very simple to equalize your ears. Now, as a freediver, we flip around. Now, our ft are dealing with the floor and our head is in the direction of the bottom. So, once we began diving down, the air needs to go to our fins however we would like it down here by our head. And what’s occurring to the availability of air as we go down? It’s shrinking, shrinking, shrinking, shrinking.
That’s why Valsalva doesn’t work. It’s squeezing the air. It’s squeezing and ever and ever-shrinking provide of air and making an attempt to push it the best way it doesn’t want to go. And that’s why it sometimes doesn’t work ’til round 15, 30 ft. If I keep in mind in your class, at first, you have been doing Valsalva and you have been caught proper at that depth. It didn’t matter how arduous you pushed, didn’t matter what you did, you’re just caught, proper?
Ted: Freedivers need to be doing what’s referred to as the Frenzel technique of equalization. Valsalva takes the air that’s in your lungs, your throat is open, you’re compressing your chest and lung and stomach and also you’re pushing that air into your ears. You possibly can tell in case you’re doing Valsalva very merely. Put your hand on your stomach, pinch your nose, equalize 5 occasions in a row. Growth, growth, growth. In case you feel your chest compressing each time you’re doing that, you’re doing Valsalva. Frenzel, utterly totally different animal. Frenzel takes the air that’s in your mouth and shoves it immediately into your ears, and your throat is shut so your lungs usually are not involved or in any way and you’re doing this entire factor. They all the time say use your tongue as a piston and push the air into the Eustachian tubes. So, Frenzel doesn’t have that depth limitation.
Ben: By the best way, that’s F-R-E-N-Z-E-L, right?
Ted: Yeah. And so that’s the tactic that freedivers have to do. It’s tough to train.
Ben: Once I interrupted you, you have been starting to say how Frenzel would differ from Valsalva.
Ted: Nicely, yes. I imply, Frenzel, it takes the air that’s in your mouth as opposed to the air that’s in your lungs and also you’re using your tongue to push that air into the Eustachian tube as an alternative of compressing your chest and abdomen and shoving that air into the ears.
Ben: Okay. Alright. So, the best way that you’d truly study the Frenzel method, and I do know that you’ve courses on this online, you do one-on-one Skype periods with individuals like you did it with me leading up to that freediving course that I did with you, but what’s the essential overview of what the Frenzel would sound like or appear to be or be completed?
Ted: It’s very, very, very tough to train. That’s why it is best to spend an hour with every scholar on Skype. Now, as you realize, I don’t do this anymore. They get the web program and I adore it. They only walk in the door they usually can do Frenzel. It makes my life so much simpler. I don’t have to do another 500 hours of Skype periods. However the easy rationalization–and typically it really works, typically actually, they take it up instantaneously. So, if you’d like to attempt that, put your tongue in the place like you would make the T sound–if you consider that, the tip of your tongue is on the back of your tooth. The edges of your tongue are down the molars.
Frenzel is you set your tongue in that place, and in the event you can imagine what that does, is that creates like a sandwich. The tongue is the bottom part of the sandwich, the underside loaf of bread, and the center is the air that’s trapped in between your tongue, after which the top slice of bread is the roof of your mouth. What you’re making an attempt to do is you set your tongue in that position, you shut your throat, you pinch your nose, and also you attempt to push your tongue up to the roof of the mouth. So, what that’s going to do is it’s going to compress that air that’s caught in there and it’s going to attempt to make it come out your nostril, however your nostril is pinched so it could possibly’t go out that approach. That’s why you’ll see the nostrils flare after which it’s going to go into the ears.
So, you possibly can attempt it with what I call the T Block, doing it like that. One other method you can do it is what’s referred to as the Okay Block, if you make the Okay sound. The center of your tongue is on the roof of the mouth. So, once more, the same thing. You can start to make the Okay sound where the center of your tongue is on the roof of your mouth, however as an alternative of creating the Okay sound, you don’t let that air go forward. Proper when the center of your tongue hits the highest of the roof your mouth, the back of your tongue pushes up when you pinch the nose. And you can do it that means. So, those are two ways in which individuals do that’s the T Block or the Okay Block. And some individuals who can just–I tell them that they usually’re like, “What’s the big fuss?” Some individuals decide it up fairly simply but what’s troublesome is should you’re a life-lengthy Valsalver, then that rationalization in all probability isn’t going to minimize it. It’s the individuals which were doing it a method for a long time. It’s troublesome to transition them over.
Ben: Yeah, particularly if you’re stressed and perhaps have a speargun in your hand, you’re going after a fish, you’ve gotten to make it virtually like second nature. That’s what I’d discovered. Like I assumed I had it nailed once I did dry land coaching after which once I acquired within the water and have all these other things going via my head, I simply lost it. So, it takes plenty of follow to study, but man, now that I do know Frenzel, it’s straightforward, like you go down and also you simply do it.
Ted: You’ll by no means think about it. Once the sunshine bulb goes off–like beforehand, it looks like, “Good Lord, there’s like 13 steps I have to do with my tongue. I’m not going to ever freedive. I can’t even do it sitting on the couch.” Then as soon as the sunshine bulb goes off, you’re never going to take into consideration once more.
Ben: Yeah. The perfect tip I may give to individuals is go do it in a pool first. Even if it’s identical to your local YMCA pool or whatever, which could go down to 15 ft, you possibly can at the least mess around with it without having to fear concerning the ocean and distractions and the cold. You just go down and apply it within the pool. And particularly individuals who may be on the health club anyhow, doing a lap swim session or lifting weights or whatever, that’s simple enough to just hop within the pool and do it. I find that that works far better than training on dry land because when you’re in the water, it’s a bit bit totally different. It feels totally different and it works in a different way.
Now, I also need to ask you as a result of this is clearly extremely common, this entire concept of Wim Hof and Wim Hof breathwork the place you do like an entire bunch of power breaths. Then after you’ve executed like 30 power breaths, you breathe off as a lot oxygen as potential and you just hold your breath for so long as you’ll be able to. I mean, it’s primarily virtually like hyperventilating adopted by a breath maintain. What is your tackle that for growing breath maintain time or doing like Wim Hof does, which is where you’ll do this and then you definitely’ll get in cold water and typically go underwater and cold water?
Ted: Okay. I’ve heard about Wim Hof respiration. I’ve had different freediving instructors speak to me about it, and in essence, what it seemed like to me was you simply hyperventilate your head off. And I did some Google and I saw I am educating individuals to do it, and in essence, it’s a whole lot of hyperventilation before breath-hold. So, I don’t know something about cold. I’m assuming it’s really good for that.
Ben: Yeah. Nicely, I mean the chilly element, I feel, is just that you simply’re inducing vasodilation by way of that energy respiration. So, primarily, you’re truly shoving blood to your extremities that would permit you to stand up to the stressors of cold a bit of bit more. However I’m fascinated with evaluating and contrasting that breath-hold method to your breath-hold method.
Ted: Yeah, for positive. What I was getting at is as a chilly individual, perhaps that’s nice for cold. As a breath-holding device, there’s any freediving instructor from any company on any continent would inform you, you don’t need do this as a result of hyperventilating before a breath-hold increases the danger for blackout. Now, most of his stuff he’s doing in dry land, as I perceive it, but that is extremely dangerous.
Ben: Properly, I feel Wim himself–and he’s been a podcast guest a few occasions. I feel he’s virtually handed out like underwater, like beneath the ice doing this.
Ted: Yeah. So, I imply, as a freediving teacher, and this is not me, you ask any freediving instructor, they’ll inform you absolutely underneath no circumstance–I imply even freediving instructors that hate each other will say, “Don’t hyperventilate before breath-hold because it absolutely increases the risk of blackout.” That’s why each freediving company teaches that. So, let me explain why that’s occurring.
Now, hyperventilation, as I discussed earlier on prime of the CO2 tables, it drastically lowers your CO2. It makes it in order that if you begin that breath-hold, your CO2 is as little as attainable. One of many largest triggers in your urge to breathe is your carbon dioxide ranges, right? Your physiologist will say 80% of your urge to breathe comes from rising carbon dioxide and 20% of it comes from low oxygen. So, hyperventilation has a reasonably obvious advantage.
Because you start with decrease carbon dioxide, it’s going to take longer for that CO2 degree to get to where you will have an urge to breathe or a contraction. So, when you’ve got a breath-maintain where you just hold your breath normally and also you wait ’til you’ve gotten a contraction, let’s call it two minutes, and you then go backwards in time and you hyperventilate a bunch, then you definitely hold your breath again, now you won’t get that contraction until 230 because you started with less carbon dioxide. So, hyperventilating absolutely delays your urge to breathe. I can’t deny that it does that as a result of it definitely does. This why so many learners like me once I started, I keep in mind freediving down to 20 foot of water and I’d keep there for like 20, 25 seconds and I felt like I was going to die and then my captain informed me to hyperventilate. Then I went to that same spot, I might keep down there for like 45, 50 seconds as a result of it’s delaying the onset of the urge to breath.
Now, right here’s the other thing that it does that folks don’t understand, and for this reason every freediving instructor says don’t hyperventilate. Not only does it delay the urge to breathe, however it additionally bodily reduces the amount of oxygen obtainable to your physique. This can be a dangerous mixture.
Ben: The Bohr. Can you get into the Bohr effect?
Ted: Once we maintain our breath, our blood is turning into extra acidic. As our blood is turning into extra acidic, that’s altering the pH ranges of our blood. So, once we hyperventilate, what that does is it’s growing the power of the bond between hemoglobin and oxygen. So, if I’m holding my breath, I’ve received all these hemoglobin molecules operating round via my bloodstream, the hemoglobin molecule has little oxygen molecules hooked up to it. That’s the way it transports the oxygen, and then it pops off the oxygen and provides it to the muscle tissue so I can use it. If the power of the bond between hemoglobin and oxygen is just too high, that oxygen molecule can’t pop off and be used as gasoline. So, it’s stuck to the hemoglobin. So, once we hyperventilate, it’s altering the pH ranges of our blood and it doesn’t permit that oxygen to be used because it’s dropping the pH degree before the breath-maintain.
Because the blood turns into extra acidic, the power between the hemoglobin and oxygen will get less and then we will truly use that oxygen because it’s shifting it so much the mistaken means at first, now at the finish of the breath-hold, there’s still oxygen caught on the hemoglobin that we will’t access. That’s why it’s limiting the amount of oxygen obtainable to your physique, nevertheless it’s complicated particularly for newbies as a result of they hyperventilate they usually can immediately maintain their breath longer. And you then get individuals saying, “Oh, yeah. Well, you just got to hyperventilate and it lets you access all the oxygen.” They say that as a result of they’re holding their breath longer so it seems logical, however the information are it’s not.
Ben: Yeah. Primarily, you’ve less oxygen obtainable to the tissue but in addition a lowered urge to breathe, and that’s why once you’re doing the Wim Hof respiration, you possibly can maintain your breath for a longer time period, nevertheless it’s also why you get the lightheadedness and the tingling and the potential for passing out. And I personally have discovered that once I leap into a cold pool–all right, I’ve chilly tub protocols I do and I have some of my shoppers do that. Like considered one of our workouts we do is you get three minutes within the ice or a really chilly tub however you precede that with Wim Hof respiration. You slip into that tub when you’re in your breath-maintain. You’re not in deep water. You’re in a bathtub. You’re sometimes with someone. And in that bath filled with water you then get out and you do one other spherical of respiration to warm your self back up, and typically a lot of people hit the bike for a couple of minutes then get back within the water. But I’ll never mix that with truly going underwater or deep water. I’m fairly remiss to even do the Wim Hof respiration with the breath-holds and be close to water until anyone else is there, even if it’s shallow water.
Ted: Yeah, it is. It absolutely will increase the danger for blackout. Check out competitive freedivers. They do the exact reverse. So, principally, in the event you perceive what I was getting at is the more acidic your blood gets, the decrease the power of bond between hemoglobin and oxygen, which means oxygen is extra accessible. Nicely, this looks like a superb factor, right? For those who take a look at like a competitive freediver world report holder, they’re saying, “Carbon dioxide is my friend. I want as much carbon dioxide in my blood as possible so that I can more quickly make that shift to where the oxygen becomes more readily accessible.” So, should you watch a aggressive freediver respiration up, they could be doing what I might name minimal respiration where they’re respiration out–identical to they’re sitting on the sofa doing nothing. That’s the best way they’re respiration as a result of they want to maintain each quantity of carbon dioxide in their blood as attainable so they can shift that means.
Now, thanks to the fantastic world of the internet. Individuals shall be like, “Oh, Ted. Well, why don’t you teach the way these top freediving world records do it? Why are you teaching different clearing methods that don’t work?” I stated, “Are you a world record freediver?” “Well, no.” “Properly, you then shouldn’t breath like one because what they do, they perceive, they’re making an attempt to get that additional little little bit of benefit. They definitely get an advantage of doing that, however what occurs? As a result of they start with more carbon dioxide, the contractions come means earlier. The dive becomes far more terrible, far more troublesome of all these different issues. Yeah, when you’re a world document freediver, your aim is to dive deep as humanly potential. You don’t care how horrible you are feeling since you’re going to practice that out of it. But the average Joe–I imply, Ben, would you like your 80-foot dives to feel more durable than they have been?
Ted: Than what you probably did? In all probability not.
Ben: It’s already arduous because it was.
Ted: Exactly. Individuals have entry to info on the internet, and typically, they don’t perceive the way it’s most relevant.
Ben: Yeah, yeah.
Ted: So, you want it middle floor, which is what I train.
Ben: That was a gnarly journey. Once we’d acquired within the ocean, keep in mind, like a twister but we had sharks circling round us that you simply showed us how to point our–I feel you have been–we weren’t spearfishing. So, you’ve a gun however you had like some sort of an extended pole or object in your hand and you confirmed us how you may level it out and the shark would go away. So, I burst certainly one of my eardrums, still making an attempt to study Frenzel. So, I’m bleeding. I didn’t burst the eardrum but I was bleeding out my nose and I assumed I’d killed off half my mind. And then we finally get within the boat to go back. We’re all shivering. We’re starved. We’ve gone by way of that rite of passage within the water after which this twister blows in off the Fort Lauderdale Coast and we’re like racing in a ship to get again.
Ted: That was an unusual journey.
Ben: Yeah, nevertheless it was enjoyable. I don’t want to scare individuals away nevertheless it was truly fairly cool. It made my different dives feel straightforward.
Ted: Nicely, I used to be simply so ecstatic if you finally received Frenzel as a result of the primary two days, you’re caught at 15 ft and I’m like–but I might inform you have been that close to being like, “No, I’m not coming out the third day and I’m not coming.” And then the light bulb went off and growth, you bought it.
Ben: Yeah. No. To nail 80 ft, it felt good. I can’t fish at 80 ft however it felt good to just be that deep in the water and know I’d been that deep. How about how freedivers train? I keep in mind you showed us, and I’d love for you to get into this, like how you exercise the diaphragm. You’ve got like the primary stretch that you simply advocate for freedivers, however are there some other things that–like within the freediving group that folks have–because you’re very related to that group, ways in which individuals train or ways that individuals stretch any typical like health club routines. What’s the coaching protocol appear to be once you’re out of the water?
Ted: Nicely, you take a look at best freedivers, they’re all going to be extremely fit. They’re athletes, in order that’s not their–they do whatever they do to get match. However competitive freedivers has this very bizarre thing. Definitely, as a result of we’re athletes, you want to have a excessive VO2 max. It’s like virtually any athlete would. Now, excessive VO2 max comes with arduous training, which does watch our metabolism, raises it. As a freediver, do we would like a excessive metabolism?
Ted: No. We would like the lowest.
Ben: That was why you wouldn’t even let us drink a damn cup of espresso before we received up.
Ted: So, there’s that weird factor, and I’ll be trustworthy, we don’t–I don’t know the right reply however the concept is so they could have–in the event you take a look at coaching progression main up to a competition, there’s going to be some level where they’re going to be doing all your typical cardio, nevertheless they need to do it. After which as they’re getting closer and nearer to the occasion, they’re going to be doing extra apnea, extra breath-holding work. And then in the direction of the top, perhaps the final two weeks, they flip right into a sloth. All they’re going to do is maintain their breath on the sofa, or perhaps do some exercises in the pool where they’re making an attempt to lower that metabolism.
It is a very tough factor to practice at at a excessive degree because I don’t know of any sport where that’s essential where you will have those two competing points. The other factor that’s tough about it is we don’t know the answer. Now, if you would like to grow to be the–should you’re a U.S. velocity skater and also you’re like prime velocity skater in highschool, they only put you on some campus and there’s an entire program and there are docs and there are researchers they usually simply–they understand how to make the most effective velocity skater. They only put you through this system. We as freedivers, there’s no cash in the sport, so we don’t have all of that. Not solely we don’t have that and what we’re making an attempt to clear up is incredibly difficult.
Ted: So, it’s tough.
Ben: Is there any sort of fitness center routine or any sort of stretching routine or something like that? Since you confirmed me that one stretch and I’m curious when individuals go to the fitness center, are they doing like high rep/low weight, low rep/excessive weight or any insight into that?
Ted: In most circumstances, you’re not going to see massive, bulky freedivers, in most circumstances. There are some which might be truly pretty built that do very properly. [01:16:00] ______, he’s an enormous man, proper?
Ted: However most, sort of you jokingly talked about, the then delicate-mannered freediver. You’re going to see so much in that means. When you’re wanting on the world document static guys that they’re doing the utmost breath-holds, they’re very extremely skinny. They’re going to be not consuming. They’re going to be fasting to do all the things they will to put their self in starvation mode. But as far as typical health club training, I don’t assume there’s something super particular particularly to what they’re doing. Most of them are simply–they need their good cardio they usually’re not making an attempt to bulk up on muscle tissue.
Ben: So, it’s virtually like cycling where a bike owner is going for a very good energy to weight ratio and numerous cyclists don’t do a whole lot of power coaching for that cause, at the very least conventional hypertrophic power coaching. However you would make an argument that you really want low amounts of muscle mass but the muscle that you really want can be like lean, wiry muscle that doesn’t take up numerous area, however that’s very efficient metabolically.
Ted: And within the areas that you simply need it. Like in the event you’re doing fixed weight of the ocean, you’re going to want some power within the quads to get your self back up from 200, 300, 400 ft or whatever you’re coming from. I might say the most important factor, the thing that they may all do is that concept of diaphragmatic stretching which is absolutely, actually essential. So, I can do a very quick exercise all of your listeners can do to show the facility of that diaphragm.
Ted: Okay. So, all I’m going to ask them to do is just comply with my directions for just a bit. You only have to maintain your breath for 15, 20 seconds maximum. I alluded to this earlier. Your physiologist will inform you that 80% of the urge to breath comes from high carbon dioxide ranges and 20% comes from low oxygen ranges. I all the time start with that story in the class and we’re going to fake that physiologist is sitting within the back and he’s going to be doing the identical exercise with us.
Right here’s the train. We’re all going to do it together. You need to be sitting down. You need to make sure that there’s area in entrance of you so in the event you bend down and put your head between your legs, you’re not going to bunk onto something. Right here’s the deal. You’re going to take an enormous breath.
Ben: Pull over the automotive.
Ted: Alright. So, largest breath you’ll be able to. Now, we’re going to exhale the air out. All of it. You’re going to bend over and push out every bit. Push, push, push, push. Now, you’re going to maintain your breath, sit up, and we’re going to maintain our breath for 10, perhaps 15 seconds. Hold holding your breath when you can. For those who’ve already breathed, that’s positive. Alright. 5, 4, three, two, one, take a breath.
Ben: Oh, I acquired to pee. There comes the pee.
Ted: Proper. So, should you guys did that, you’d in all probability say that was one of the worst feelings that you simply’ve ever felt, especially in the event you truly exhaled all of the air out. In the event you didn’t exhale all the air out, do it once more. I promise you, it’ll be horrible.
Now, let’s take a look at what just occurred there. The physiologist will inform you 80% of the urge to breath comes from CO2 and 20% comes from low oxygen. Alright. And I’ve completed this. I wrote an article in Spearing Journal only recently, and it’s going to be coming out in a month, truly, in a few weeks, about this very same thing. I used a pulse oximeter in the midst of that exercise. So, pulse oximeter measures my oxygen degree in my blood. And once I did that train, it started at 98%, and once I was accomplished, it was 98%. So, the oxygen degree of my blood didn’t alter at all, which signifies that the urge to breathe didn’t come from oxygen, but we anticipated that because 20% comes from oxygen, 80% comes from carbon dioxide. So, it have to be the carbon dioxide.
Let’s take a look at that. How is carbon dioxide created? It’s created by consuming oxygen. How lengthy can we maintain our breath for? Fifteen, 20 seconds. So, meaning we created 15- or 20-seconds value of carbon dioxide. The very same quantity of carbon dioxide was created in that exercise than should you simply held your breath for 15 seconds normally where you’d get no urge to breathe. So, this implies the low oxygen degree didn’t set off the urge to breathe, and the high carbon dioxide didn’t trigger the urge to breathe as a result of both of these are absolutely normal. So, now the physiologist behind the room is scratching his head like, “Well, why did I feel like I wanted to die?” It’s as a result of I might say 80% urge to breathe comes from carbon dioxide, 20% comes from low oxygen, plus there are other elements. As a freediving instructor, I’ll put in that there are different elements, and that’s the diaphragm.
Your diaphragm, now until you’re a freediver who trains or a aggressive freediver, you might have by no means exhaled all of the air out after which sat there. Your diaphragm acquired stretched in the best way that it has never been stretched earlier than. So, in essence, as you exhale all that air out, your diaphragm–as your lungs shrink, your diaphragm will get sucked in to fill the void. So, your diaphragm is getting sucked in up, up, up and it’s a muscle identical to your hamstring and it acquired stretched in a method that it has by no means been stretched before. So, what it did–in case you stretch your hamstring too far, you’re going to get a sign that says back off. Give up bending forward, bend backwards to loosen that as a result of the hamstring can’t take it.
When your diaphragm will get stretched too far, guess what it does? It says, “That’s too far.” So, how would that diaphragm go back to regular? In the event you took a breath. So, it’s triggering an urge to breathe to reset your diaphragm. So, that urge to breathe on this specific example had nothing to do together with your oxygen levels, had nothing to do together with your CO2 ranges, was utterly triggered by the inflexibility of your diaphragm. It’s the inflexibility of the diaphragm that’s inflicting that. That’s additionally why as a freediver in case you have any person who perhaps have freediving expertise, like my college students, they’re freedivers already and I say, “Look, every student in my class has some depth where they go to and they feel fine. Maybe it’s 15 feet, maybe it’s 30, 40 feet. They get to the bottom, they feel no urge to breathe, they feel totally calm and relaxed. Every one of those students has a depth where you put 15 foot under that, 15 foot deeper, they get down there, they feel antsy, they feel uncomfortable. “I got to get out here. I can’t handle this. I don’t feel good.” However why is that taking place?
It’s because once they went down deeper, their lungs obtained compressed extra, their diaphragm acquired sucked into the purpose the place “That’s too much. I’m not comfortable with that level of stretch.” and that why it triggers that urge to breathe. That’s why each competitive freediver on the planet stretches their diaphragm because it makes you extra snug at depth. It helps [01:23:01] ______ and does a number of stuff. That’s one thing that most individuals don’t perceive. And I’m all the time speaking to my typical scholar who’s a spearfisherman they usually have a tendency to need to poo poo on all this. They’re like, “Competitive freediving has nothing to do with spearfishing.” I’m like, “Look, we dive really deep. We stay down a really long time. You should learn exactly how we do that and then do it for what you’re doing.”
Ben: Yeah. Mielenkiintoista. By the best way, returning again to the piece about stretching the diaphragm. I feel that one different thing individuals should contemplate can be in many instances, there are like fascial adhesions, there’s immobility in lots of the muscular tissues around of the diaphragm. Paul Chek talks about this in a few of his movies about foam rolling the diaphragm. I’ve my massage therapist truly do therapeutic massage therapy especially on both aspect of my rib cage. And you are able to do a few of this yourself like digging your fingers up underneath the rib cage when you’re taking your breath. However it’s surprising to me how many people will get their IT bands massaged or their calves or their traps but not do any work on the fascia that surrounds the abdomen and the diaphragm.
So, I feel that that’s an important element. And the other thing that I needed to convey up, returning again to the coaching was, you realize what I feel might be the most effective type of training that someone considering freediving might do? I’ll assume by your silence that you simply’re just ready with bated breath, pun meant, pun meant. Can be what Laird Hamilton does at his coaching pool where he’ll have a bunch of people over they usually do that Tuesday, Thursday and Saturday in Malibu from like 8:00 to 11:00 a.m. They’ve acquired an entire bunch of people over. Everyone’s received a buddy. There’re individuals monitoring the whole program but you’re within the water with dumbbells, carrying the dumbbells forwards and backwards beneath the water. You’re swimming with the dumbbell-like treading water with a dumbbell between your legs. You’re doing jumps from the bottom of the pool while hoisting the dumbbell upwards. And also you’re principally doing a whole workout within the water.
And what I like about that’s Laird developed it for having the ability to survive the psychological and bodily rigors of being underneath the water for lengthy durations of time when the surf tows you underneath or you’re thrown off your board and in the waves. Also, what I like about it is you get this superb cardiovascular and breath move exercise but you’re not sore the subsequent day, which means that you simply’re not inducing muscle mass or hypertrophy. Se on uuvuttavaa. You’re chilly. You’re tired. You’re hungry afterwards identical to a freediving session. I truly interviewed him, and in that interview with him–I’ll link to some articles with like samples of their workouts and stuff like that, however I used to be considering as you’re speaking concerning the diaphragm stretching, I’m like, “Gosh, I think more freedivers should know about the kind of stuff Laird is doing in his pool because man, not only is it a blast but you’re not sore, you’re not building a bunch of muscle mass but you’re training blood and lungs tremendously.” I’ll link to that within the present notes as properly, my podcast with him, however I feel that could possibly be a great way to go for some individuals.
Ted: Yeah. I’m fairly positive he went via the large wave surf program that PFI does.
Ted: The place we go through all that type of stuff. So, it’s fairly cool.
Ben: Very cool. Very cool. Properly, I know we’re getting in the direction of the top of the present however I needed you to really simply walk us via shortly here the totally different programs that you simply train. I discussed that you’ve one on breath-holding and these are simply programs individuals can take on-line. You’ve acquired one on the Frenzel method. What else do you will have?
Ted: The one I’m truthfully probably the most excited about is, I launched it from the [1:26:47] ______ Recording four or five days ago. It’s freedivingsafety.com. Alright. So, the thought of this course is it’s a web-based useful resource that teaches individuals protected freediving practices from a trusted and dependable source, and it’s free. My entire taking is that this. For the past 10 years, I’ve been educating these courses and you sat via my class. You realize I’m enthusiastic about freediving safety. And the reason being there are 50 to 75 fatalities per yr on this sport of freediving, principally incurs in spearfishing, but we’re getting growing, growing variety of individuals doing stuff within the pool because they noticed some YouTube video, some man telling them to do something in a pool however they don’t have security. They don’t understand.
For 10 years, I’ve been dealing with the spearfishing group and what I all the time hear is, “Ted, I love taking those courses, but my boss, man, he’s such a pain in the–I can never get the time off,” or, “I can’t afford the course.” So, the best way I take a look at it is you want to get better at freediving? Yeah, you’re going to pay and take a course identical to anything. But if you’d like to find out how to be protected, if you’d like to study to not kill your self, there’s no barrier to that.
So, the thought is it’s a web-based course. It’s acquired principally an hour value of videos. You’re going to study the principles, protected freediving practices. You’re going to study the myth of, “I don’t push myself. I know my limits. I would know before I blackout.” As a result of the truth is most circumstances you wouldn’t. I have a video footage of a spearfisherman with 30 years of experience. He’s spearfishing at 50 ft, which is a total variety of depths for him. He did seven dives at that exact same depth and you see him arising from a dive and 10 ft within the floor, he has no concept what’s improper. He blacks out. He exhaled all his air out and also you see him begin to sink down.
Now, the video recorder was a good friend of mine and an teacher, [01:28:28] ______ Chapman took care of him. He is nice. However I all the time have been making an attempt to get throughout this level that if you’re diving in the ocean, individuals say, “I’ve never had a problem. I don’t push myself. I’m not that worried about it.” The physics of it is that on most dives in the ocean in the event you have been to have a blackout, you’d really feel 100% positive the whole time. So, saying that you simply don’t push yourself, it’s going to explain that. And then it also has video. I employed two digital camera guys at a number of digital camera angles on what to do when you’ve got a [01:28:54] _______, what to do when you’ve got a blackout on the floor. I’ve launched the course just four or five days ago. I’ve already had 150 individuals on it and individuals are–the response has been excellent and I’m very enthusiastic about it.
Ben: And that one’s freedrivingsafety.com?
Ted: Safety.com. Yeah.
Ben: Okay. I’ll link to that within the present notes and you then’ve received all these other courses like how to make the mammalian dive reflex be just right for you and the spearfishing checklist, the information on how to mitigate the dangers of freediving, the guide on equalizing, the guide on taking a 30% greater breath. I’ll hyperlink to all of these so that you simply guys can simply delve into all of Ted’s information, and that is all going to be over at BenGreenfieldFitness.com/freedivingpodcast. That’s BenGreenfieldFitness.com/freedivingpodcast.
You bought me excited, Ted, because I’m headed down to Kona to do some bow searching subsequent month. I’m going to throw in a few days of going after a tasty fish. So, thanks for opening me up to this entire world of freediving and spearfishing, man. You’re my guru in this department.
Ted: I loved working with you and I’m excited to hear how the journey to Hawaii goes. And if you would like any recommendations for who to hook up with there, undoubtedly let me know.
Ben: Candy. Alright, people. Properly, I’m Ben Greenfield together with Ted Harty signing out from BenGreenfieldFitness.com. Have a tremendous week.
Properly, thanks for listening to at present’s show. You’ll be able to grab all the shownotes, the assets, just about every part that I mentioned over at BenGreenfieldFitness.com, together with plenty of different goodies from me, together with the highly useful “Ben Recommends” web page, which is an inventory of pretty much every part that I’ve ever advisable for hormone, sleep, digestion, fat loss, performance, and many extra. Please, also, know that each one the links, all the promo codes, that I discussed throughout this and every episode, helped to make this podcast happen and to generate revenue that permits me to hold bringing you this content every single week. If you pay attention in, ensure to use the hyperlinks within the shownotes, use the promo codes that I generate, because that helps to float this thing and hold it coming to you each week.
In my article entitled “How Breath-Holding, Blood-Doping, Shark-Chasing, Free-Diving & Ketosis Can Activate Your Body’s Most Primal Reflex,” I mentioned the fascinating guide by James Nestor, entitled “Deep: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves.”
After studying it two years in the past, I employed Ted Harty, from Immersion Freediving in Ft. Lauderdale, Florida, to certify me in freediving in order that I might find out how to spearfish.
At over six ft tall and 230 strong kilos, Ted is an enormous, daring, loud, extroverted character. He seems like a boxer and not like a man who you’d anticipate to be diving at incredibly efficient oxygen capability to depths deeper than most human beings have ever ventured.
However it was Ted who was about to open my eyes to an entire new world of freediving and who I spent almost each waking moment of ninety-six hours of my life with studying every attainable intently-guarded breath-holding and deep-diving tactic.
Ted began his underwater profession in 2005 as a scuba instructor within the Florida Keys. Through the years, Ted turned a Scuba Faculties Worldwide Instructor and a Professional Affiliation of Diving Instructors Employees Instructor.
But each time Ted was on the boat and didn’t have students to care for, he’d bounce in with mask, fins, and snorkel and mess around on the reef, sans scuba gear. As Ted highlights in this fascinating, fast video about his life:
“Sometimes I’d have just five minutes to swim around without all of my scuba gear. I loved it. I could swim in the sand at Sombrero Reef and hang a little 20 feet. I wanted more. I wanted to learn how to stay down longer and how to dive deeper.”
So, in January of 2008, Ted took his first Efficiency Freediving Worldwide (PFI) course.
“I couldn’t believe how little I knew about freediving at the time. As a diving instructor I knew more about dive physiology than the average Joe, but I quickly realized I didn't know anything about free driving. At the beginning of the course I had 2:15 Respiratory, but after four days of training, I did a five-minute hold! I couldn’t believe it was possible.”
Subsequent, Ted signed up for instructor-degree courses at Efficiency Freediving. He was soon provided a job educating with Efficiency Freediving when he moved to Fort Lauderdale.
Then, in 2009 Ted went to PFI’s annual competitors. At that time he was a freelancer of about 80 to 90 ft and weighed 230 kilos. He wasn’t in fine condition in any respect, but after three weeks of coaching underneath the tutelage of world-renowned freedivers Kirk Krack and Mandy-Rae Cruickshank, he did a 54 meter (177 -feet) freedive.
“I was blown away by what I was capable of.”
Ted spent a yr working with Kirk and Mandy whereas traveling across the nation educating the Intermediate Freediver program. Then in 2010, far more appropriate for Ted returned to PFI's annual competition. That yr his new private greatest was 213 ft, and at present, he’s managed to up that to a powerful 279 ft.
In June 2012, Ted was selected because the Workforce Captain for the US Freediving Staff at the Freediving World Championships, and in 2013 he attained PFI Superior Instructor and PFI Instructor Coach, turning into the primary and only PFI unbiased instructor to obtain this score.
Oh yeah, and Ted additionally holds the document for hypoxic underwater swimming in the pool, having achieved 7 full lengths (175 meters) and not using a single breath.
But most spectacular?
Ted has anemia.
This means his blood can’t deliver oxygen as effectively to his muscle tissue and brain as a lot of the world’s inhabitants. Which means he has a blood hematocrit degree of 34, simply 1/three less than most athletes. This can be a condition that would go away most people huffing and puffing for air after climbing a flight of stairs.
Clearly, anemia hasn’t stopped Ted. In our last podcast, which you possibly can pay attention to here, Ted and I coated:
-Why being chilly and chilly water can truly inhibit your means to hold your breath…
-How to use static apnea tables to improve your potential to tolerate high levels of CO2 and low ranges of O2…
-Why training your mammalian dive reflex is so helpful, even if in case you have zero want to do lengthy breath-holds or freediving competition…
-Why it is best to keep away from hyperventilation and “blowing off CO2” prior to a breath hold…
-The distinction between Ted’s respiration methods and Wim Hof’s respiration methods…
-And far more…
Immediately Ted is back, and we take a deep dive (pun meant) into:
-What occurs to the body during free diving…9:30
- Comparable results as yoga
- Alter how you breathe
- Interact with marine life
- Stress release
-What the “mammalian dive reflex” is and why we might need to acti vate it…12:25
- Genetically coded in every human on the planet
- Dolphins, seals, whales possess the mammalian dive reflex
- We all have it, however at totally different ranges relying on experience
- Several elements:
- Bradycardia; Physique lowers demand for oxygen
- Fingers, toes constrict
- Pee reflex – peripheral extremities constrict
- We don’t have conclusive knowledge on how free diving impacts HRV and the vagus nerve
- The connection between the spleen and breath holding/free diving
- Another element of the mammalian dive reflex
- Merely holding one’s breath on dry land compresses the spleen
- Legal blood doping
- In elite athletes, holding breath compresses spleen; an bizarre individual, not a lot
- In free diving, your body turns into more accustomed to these modifications
- Giant quantities of blood circulate by means of the spleen; compressing it leads to a big release of purple blood cells
- Breath holds within the sauna activate the spleen; not the same results as diving
-The advantages of free diving…24:37
- General nicely-being
- Q: How can drowning and suffocating be enjoyable? A: You don’t feel that approach
- Individuals swear by its efficacy
- Comparable to coaching to drop extra pounds
- What number of energy are misplaced throughout free diving:
- It’s completely exhausting
- Generate super quantity of body heat
- Research: 1,100 calories burned per hour
- Breathwork wouldn’t translate to burning energy
- Glycogen sparing impact
- Ketones improve the power to maintain breath
-Ideas for growing breath hold time…30:10
- Take a much bigger breath
- Diaphragm, chest, shoulders, neck
- Flexibility of rib cage determines the dimensions of your breath
-What an apnea table is and the difference between CO2 and O2 apnea…37:30
- Desk: collection of breath holds
- How one can breathe up for
- How lengthy you’ll be able to breathe for
- Study to tolerate low ranges of oxygen; CO2 levels rising
- Carbon dioxide desk: breath up for 2 minutes; hold breath for 2 minutes…
- Wonka desk
- You want larger CO2 ranges
- Hyperventilating discards CO2 quicker than something
- Sit on couch, hold breath
- You’ll really feel a contraction, begin stopwatch; cope with discomfort for 15 seconds
- Take one breath
- Go to the toilet earlier than doing this!
- Would you do a desk whereas exercising?
- No, however you’ll be able to incorporate breath workouts into your coaching
- Danger of blacking out; do on seated gear
- Guide: The Oxygen Advantageby Patrick McKeown
- Guide: The Power of Your Breathby Anders Olsson
-What kind of breath work one would do in between dives to keep most breath hold time…49:30
- Keep in mind diaphragmatic respiration
- Solely factor you need to feel shifting is your stomach shifting in and out
- We’re all chest breathers
- Control, take heed to your respiration vs. not fascinated by it
-Why the Valsalva respiration method shouldn’t be optimal totally free diving…53:22
- Pinch and blow: equalize your ears
- Can use Valsalva scuba diving
- Frenzel method
- Pinch your nose.
- Fill your mouth up with slightly bit of air.
- Shut the epiglottis.
- Transfer the taste bud to the neutral place.
- Use the tongue like a piston and push air in the direction of the again of your throat.
- Valsalva is perfect for scuba diving as you dive head first; air rises
- Frenzel is perfect without spending a dime diving since you dive head first; opposite of scuba diving
-An indication of the Frenzel respiration method…58:30
-Similarities and differences between Ted’s respiration method and Wim Hof’s…1:02:45
- Hof’s strategies are good for chilly remedy, not necessarily breath holding
- Hyperventilation will increase danger for blackout
- Drastically lowers CO2 levels
- Carbon dioxide levels trigger urge to breathe
- Physically reduces amount of oxygen out there to your body
- Bohr impact:
- Once we maintain our breath, our blood turns into extra acidic; modifications ph levels
- Hyperventilating increases power of the bond between hemoglobin and oxygen
- If power of bond too high, oxygen molecule can’t be used as gasoline
- Hyperventilating initially increases means to maintain breath, however there’s the danger of blackout
-Train and stretching regimens particular to free divers…1:13:30
- Paradox: Free divers practice lots, which leads to excessive metabolism, which you don’t need as a free diver
- There isn’t any set regimen on how to craft the “perfect free diver”
- Drawback in search of to clear up could be very difficult
- Comparable to coaching cyclists would bear
- Diaphragmatic stretching is important –
-A few of the courses Ted teaches online…1:26:30
-And Much Extra…
Assets from this episode:
–Click here to see all of Ted’s courses, including how to equalize, how to take a 20-30% greater breath, how to freedive safely, and rather more!
-Deep: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves
–The OURA ring – Save $50 with code: GREENFIELDOURA
–The WHOOP wristband
–Spleen volume and blood circulate response to repeated breath-maintain apneas.
–CO2 and O2 apnea tables
–The Wonka desk
-The Oxygen Advantage ebook by Patrick McKeown
–The Power Of Breath
–My podcast with Laird Hamilton about underwater exercises
–Kion: My personal playground for all issues having to do with well being and wellness. You will get 10% off your whole order if you use discount code: BGF10 at checkout.
–JOOVV: Every thing from enhanced muscle restoration to increased sexual efficiency to improved pores and skin health, and far more. After utilizing the Joovv for close to 2 years, it’s the only mild therapy gadget I’d ever advocate. Use my link and use code: BEN at checkout and receive a cool bonus present together with your buy.
–Thrive Market: Your Favorite Natural Foods and Products. Up to 50% Off. Delivered to your door. Get 25% off your first order once you order utilizing my link!
–Harry’s Razors: Whenever you go to harrys.com/Greenfield, you’ll obtain a $13 worth trial set that has every little thing you need for the closest shave you possibly can think about.
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