You may have heard that people can hold their breath underwater for several minutes. This is thanks to the mammalian diving reflex, which makes it possible for mammals to hold their breath longer underwater than on land. This is a survival instinct and is not to be relied upon. Further, people who set records for holding their breath regularly practice their endurance and do so under particular conditions. [1] X Research source
Lie down on a flat surface. Use a pillow under your head if desired, and/or under your knees, if you have pain in your low back. Place one hand on your chest, in the area of your heart, and the other just below your rib cage. Breathe in slowly through your nose. The hand on your belly should rise, but the hand on your chest should remain still. Contract your stomach muscles and exhale slowly for six seconds through puckered lips. Again, the hand on your chest should remain still throughout the exhale. Practice this sequence 5-10 minutes a few times a day. As the exercise becomes more habitual and easy, you may place a book, bag of rice, or sandbag (available at yoga supply stores) on your abdomen to increase the strength of your diaphragm.
Running, biking, swimming, aerobics classes, and even dancing are all aerobic activities. Try multiple activities to identify an exercise that is enjoyable to you. If you enjoy an exercise activity, you will more likely stick to it. Establish an exercise routine. Routines help make exercise into a regular habit. Try working out at various times in the day and evening to determine when it is most convenient for you to exercise. Even small amounts of physical activity, e. g. , five to ten minutes of walking, can improve your physical health. Aim to accumulate a total of 30 minutes of exercise a day. [4] X Research source
If you want to sink to the bottom of a pool, you may think choosing a spot near the wall is safest. But, remember that people will be entering the water around all edges of a pool. It may be better to find a relatively isolated place, away from where people may be entering the water and away from large groups. Also, keep your distance from the pool drain, which can exert hundreds of pounds of suction and can cause injury and death. [6] X Research source Have a friend keep an eye out for you while you’re below the surface. If you’re swimming underwater, keep an eye out for traffic and remember that other swimmers will not necessarily be looking out for you. Ideally you can chart a clear path ahead of you to the other side, one that will stay clear until you get there.
Objects, and bodies, sink in water if they have a higher density than the body of water. An object’s density depends on its mass and volume–the amount of space it takes up. [9] X Research source As such, taking up less space in the water will help you sink.
The power of dolphin kick comes from moving your legs like a whip. Focus on fully extending your legs to get the most power from the kick.
