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How Freediving Transformed My Running: The Breathwork Secret for Endurance and Efficiency



I’ve been a long-distance runner for years, always chasing that elusive mix of endurance, efficiency, and control. Like many runners, I obsessed over pacing strategies, nutrition, strength training, and mobility work. But what I didn’t realize was that my biggest performance breakthrough wouldn’t come from running at all—it came from freediving.


Yes, freediving. Holding my breath underwater taught me how to breathe better on land. And it completely changed my running game.


The Missing Link: Breath Efficiency in Running


When I first discovered freediving, I thought it was just about breath-holding. But as I got deeper into the sport, I learned that freedivers have an almost superhuman ability to control their breathing and oxygen usage. And that’s when the lightbulb went off—running is an oxygen game, too.


Most runners take short, shallow breaths, over-breathe, and don’t utilize their full lung capacity. I was guilty of this, and it was holding me back. Freediving breathing techniques helped me retrain my respiratory system, making my breathing more efficient, increasing my CO₂ tolerance, and ultimately improving my endurance.


The Science Behind It

To really understand why this works, let’s break it down:


  1. CO₂ Tolerance and Oxygen Efficiency

    • One of the biggest factors in endurance is CO₂ tolerance. When CO₂ levels rise in the blood, we feel the urge to breathe—not because we lack oxygen, but because our brain interprets the CO₂ buildup as a signal to breathe.

    • Freedivers train to tolerate higher levels of CO₂, which delays breathlessness and improves oxygen efficiency. For runners, this means less gasping for air and more control over breathing during long efforts.


  2. Diaphragmatic Strength and Lung Capacity

    • Freediving teaches deep diaphragmatic breathing, activating the lower lungs where oxygen exchange is more efficient.

    • This strengthens the diaphragm and intercostal muscles, allowing runners to take deeper, slower breaths, reducing respiratory fatigue.


  3. Nasal Breathing for Endurance

    • Freedivers often train with breath holds and controlled nasal breathing, which has been shown to improve oxygen uptake and reduce respiratory rate.

    • Nasal breathing during running promotes nitric oxide production, which helps dilate blood vessels and improve oxygen delivery to muscles.


How I Integrated Freediving Breathwork into My Running


After months of freediving training, I started applying the same techniques to my running, and the results were incredible. Here’s what worked for me:


1. CO₂ Tolerance Training

  • I started incorporating breath-hold walking and running drills into my training.

  • Example:

    • Inhale, exhale fully, and run 10-15 strides before taking another breath.

    • Repeat, gradually increasing the number of strides as CO₂ tolerance improves.

  • Over time, my ability to stay relaxed under oxygen debt improved significantly.


2. Controlled Breathing Patterns While Running

  • Instead of breathing chaotically, I trained myself to run with a controlled breathing pattern:

    • 3:3 pattern (inhale for three steps, exhale for three steps) for easy runs.

    • 2:2 pattern for tempo runs.

    • 1:2 or 2:1 pattern for sprints.

  • This reduced wasted energy and kept my breathing in sync with my stride.


3. Diaphragmatic & Nasal Breathing

  • I focused on deep belly breathing rather than shallow chest breathing.

  • Practiced nasal breathing for as much of my run as possible, especially in warm-ups and low-intensity runs.


The Results: Running Felt Effortless

After months of this practice, I noticed huge improvements:

✅ Less breathlessness, even at higher intensities.

✅ Greater endurance—my long runs felt easier.

✅ More control over my breath, especially in race situations.

✅ Faster recovery between intervals.


By training my breathing like a freediver, I had unlocked a level of efficiency in my running I didn’t know was possible.


Final Thoughts

Most runners focus on everything except breathing. But if you train your breath like you train your legs, you’ll become a more efficient, powerful runner. Freediving gave me a new perspective on endurance—one where breath control is just as important as mileage or speed work.


If you’re a runner looking for an edge, start incorporating freediving breathing techniques into your training. You might just find that your next PB starts with a single breath.


If you would like to learn more about optimising your breathing for performance, or indeed would like to learn freediving, get in touch!!

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