How to Stay Underwater Longer

PDF download Download Article
PDF download Download Article

While most people can only stay underwater without breathing for a little bit of time, some people can go long periods of time without air. This owes largely to individual training activities and commitment to being able to stay underwater longer than others. [1] Whatever your end goal, the likelihood is that with training you’ll be able to stay underwater longer than you can right now. Ultimately, by committing to an exercise routine, getting used to being in water, and training your body to use less oxygen, you’ll be able to stay underwater longer.

Part 1
Part 1 of 3:

Committing to an Exercise Routine

PDF download Download Article
  1. The best way to increase the amount of time you can stay underwater is by increasing your cardiovascular ability. [2] By committing to a cardio training exercise routine, you’ll increase your body’s ability to process and use oxygen.
    • Commit to running, powerwalking, using an elliptical, or another cardio activity.
    • Exercise 3 to 5 times a week for at least 30 minutes. The longer you work out, though, the better.
  2. Swim often. [3] By swimming a lot, you’ll get your body used to being in the water. You’ll also dramatically increase your cardio and your body’s ability to use oxygen efficiently. Ultimately, the more you swim, the easier it will be for you to stay underwater long.
    • Swim 3 to 5 times a week for at least 30 minutes each time. Swimming can take the place of other cardio workouts.
    Advertisement
  3. While you may think that weight training could increase your lung capacity and the ability of your body to process oxygen, it might undermine your goal of staying underwater long. This is because the more muscle mass you have, the more oxygen your body will need.
    • Consider a light weight-training routine in which you tone your body and increase certain muscle groups – like your arms and legs. Targeting certain muscle groups could help you support the weight of an oxygen tank or other equipment (if you scuba). [4]
    4. Advertisement
Part 2
Part 2 of 3:

Being Comfortable in the Water

PDF download Download Article
  1. One of the most important factors in staying underwater a long time is being able to relax while underwater. If you’re anxious or nervous, you will breathe deeper and use more air. As a result, spend as much time underwater as you can. [5]
    • Consider getting broad experience in different bodies of water. This way, you’ll be able to adjust quickly to new circumstances.
    • Try different activities in the water, like snorkeling or scuba diving.
  2. In the end, the more you move, the more air you’ll use and the quicker you’ll have to return to the surface. To avoid this, try to stay as still as possible. If you do have to move, do so deliberately and calmly. You’ll find that by staying still, you’ll be able to stay underwater longer. [6]
  3. The closer you stay to the surface, the less air you’ll use. Because of this, avoid going deep as it will drain your air quicker.
    • If you’re in a swimming pool, stick to the shallow end and stay just below the surface.
    • If you’re in a natural body of water, try to hold on to something that keeps you near the surface. For example, try to hold on to a dock post. [7]
  4. The second you start to feel light-headed, you should return to the surface. If you stay underwater without oxygen, you risk brain damage or drowning. [8]
    • Call emergency services immediately if someone loses consciousness while underwater.
    5. Advertisement
Part 3
Part 3 of 3:

Working on Breathing Techniques

PDF download Download Article
  1. Instead of breathing regularly while you swim, consider holding your breath. Do this for a certain amount of time, like 30 seconds to 1 minute. This will slowly train your mind and body. To do this:
    • Warm up, without holding your breath, with a 400-meter swim.
    • Complete sets of 25-meter freestyle swims without breathing. Try to do 10 sets of these. Allow yourself 15 to 30 seconds to breathe in-between sets. [9]
  2. Perhaps the best tool in training yourself to stay underwater is a timer. Use a timer to establish a baseline for how long you stay under. Then, time yourself every time you go underwater and try to beat your best time. [10]
  3. After you have a baseline of how long you can stay underwater, you should challenge yourself to increase that time slowly. You’ll find that increasing the amount of time you’re underwater by a few seconds a week could have huge results over the course of many weeks or months.
    • Set a goal of increasing your time underwater by 5% to 10% a week or a month, depending on your ability. Remember, though, it is best to focus on slow progress.
  4. Practice deep breathing. Take a deep breath through your mouth. Hold it for a second. Use your mouth to exhale for 10 seconds. Make sure your mouth isn’t open very much as you exhale. Do this for a minute and a half.
    • You can practice breathing while in the water or while on land.
    • Practice at least 3 times a week, until you are completely comfortable with deep breathing.
    • By practicing, you'll condition yourself to deep breathing and be able to increase the amount of time you stay underwater. [11]
  5. Once you've mastered deep breathing, you can train yourself to alternate breathing and holding your breath. Start by holding your breath for 30 seconds and then breathing for a minute. Do this for a given amount of time.
    • Consider doing a 5-minute warmup workout before your breathing exercises. Try swimming or running for a few minutes. This will get your heart rate up and get you breathing faster. [12]
    6. Advertisement

How Can You Build Lung Capacity For Holding Your Breath?

Expert Q&A

Search
Add New Question
  • Question
    What are some tips for swimming in the ocean?
    Alan Fang
    Former Competitive Swimmer
    Alan Fang swam competitively for over 7 years, through high school and into college. He specialized in breaststroke events, and participated in events such as the Speedo Championship Series, the IHSA (Illinois High School Association) state championships, and Illinois Senior and Age Group state championships.
    Alan Fang
    Former Competitive Swimmer
    Expert Answer
    The advice I can give about open water swimming is to not get too cocky. Everybody likes to think they’re a great swimmer. The undertow and the current in the ocean is very, very strong. As a lifesaving tip, don’t get too cocky and risk drowning.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 1 Helpful 10
  • Question
    Is it all right to close your nose underwater?
    Polymorphic Potato
    Community Answer
    If you are swimming competitively, I recommend not closing your nose. What you should do is inhale through your mouth and exhale (in the water) through your nose. Doing this might take time and practice and even some choking feelings when you are learning but you'll soon get the action down right. Or, you can invest in a nose bridge/pincher, but then you'd have to come up and inhale more.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 10 Helpful 9
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!

      You Might Also Like

      How to
      Swim
      How to
      Keep Your Hair Dry and Damage-Free While Swimming (and the Best Swim Caps for Dry Hair)
      How to
      Swim Faster
      How to
      Tuck for Swimming
      How to
      Learn to Swim As an Adult
      How to
      Hold Your Breath Underwater
      How to
      Open Your Eyes Underwater Without Goggles on and Not Hurt
      How to
      Swim Underwater Without Holding Your Nose
      How to
      Swim in the Ocean
      How to
      Stay Underwater in a Swimming Pool
      How to
      Do an Open Turn in Swimming
      How to
      Teach Your Child to Swim
      How to
      Build Your Stamina for Swimming
      How to
      Prepare for a Swim Meet
      Advertisement

      References

      1. ↑ Alan Fang. Former Competitive Swimmer. Expert Interview. 10 January 2019.
      2. ↑ Alan Fang. Former Competitive Swimmer. Expert Interview. 10 January 2019.
      3. ↑ Alan Fang. Former Competitive Swimmer. Expert Interview. 10 January 2019.
      4. ↑ https://www.fitday.com/fitness-articles/fitness/the-bald-faced-truth-everything-you-need-to-know-about-fighting-hair-loss.html
      5. ↑ https://www.divein.com/guide/stay-longer-underwater-learning-to-breathe/
      6. ↑ https://www.divein.com/guide/stay-longer-underwater-learning-to-breathe/
      7. ↑ https://www.divein.com/guide/stay-longer-underwater-learning-to-breathe/
      8. ↑ https://www.pediatricsafety.net/2015/03/holding-your-breath-underwater-what-parents-should-know/
      9. ↑ https://www.slydehandboards.com/pages/training-techniques-for-holding-your-breath-longer
      1. ↑ https://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html
      2. ↑ https://www.slydehandboards.com/pages/training-techniques-for-holding-your-breath-longer
      3. ↑ https://www.slydehandboards.com/pages/training-techniques-for-holding-your-breath-longer

      About This Article

      In other languages
      Thanks to all authors for creating a page that has been read 52,979 times.

      Reader Success Stories

      • Ivy Amor

        May 10, 2020

        "Before I didn't know how to swim. Then I thought of checking it on the internet and found wikiHow the first ..." more
      Share your story

      Did this article help you?

      Advertisement