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.
Swim 3 to 5 times a week for at least 30 minutes each time. Swimming can take the place of other cardio workouts.
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] X Research source
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.
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] X Research source
Call emergency services immediately if someone loses consciousness while underwater.
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] X Research source
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.
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] X Research source
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] X Research source
