Breathing Exercise 呼吸练习
Breathing Exercises for Breath-Hold and CO2 Tolerance Training 屏息与二氧化碳耐受力训练的呼吸练习
Progressive breath-hold training with 5-5-5 cycling builds CO2 tolerance, delays the urge to breathe, and improves performance in swimming, freediving, and high-intensity sport.
配合5-5-5循环的渐进式屏息训练能建立二氧化碳耐受力，延迟呼吸冲动，并提升游泳、自由潜水和高强度运动的表现。
Moderate Evidence — Observational studies 中等证据 — 观察性研究
inhale 吸气 hold 屏息 exhale 呼气
5s inhale · 5s hold · 5s exhale
吸气 5秒 · 屏息 5秒 · 呼气 5秒
Open full practice → 打开完整练习 →How to Practice
- Always practice breath-hold training sitting or lying down — never in or near water without a trained safety buddy.
- Begin with a 2-minute relaxation using slow breathing to lower your baseline CO2.
- Inhale fully through your nose for 5 counts, hold for 5 counts at comfortable capacity, exhale slowly for 5 counts.
- After 5 breath cycles, extend the hold to 10 counts — note the sensation of CO2 buildup without resisting it.
- Build progressively over weeks: aim to increase hold duration by 5 seconds per week while maintaining calm.
如何练习
- 屏息训练始终坐着或躺着进行——在没有训练有素的安全伙伴的情况下，切勿在水中或水边进行。
- 从2分钟缓慢呼吸放松开始，降低基础二氧化碳水平。
- 用鼻子充分吸气5拍，在舒适容量下屏息5拍，缓慢呼气5拍。
- 5个呼吸循环后，将屏息延长至10拍——感受二氧化碳积聚的感觉而不要抗拒它。
- 在数周内逐步进展：目标是每周将屏息时间增加5秒，同时保持冷静。
Key Benefits
核心益处
- Increases CO2 tolerance, delaying the urge to breathe in high-intensity sport
- Improves freediving and underwater swimming breath-hold capacity safely
- Enhances performance in repeated sprints by reducing breathlessness between efforts
- Builds mental resilience by practicing calm under physiological discomfort
- 增强二氧化碳耐受力，延迟高强度运动中的呼吸冲动
- 安全地提升自由潜水和水下游泳的屏息能力
- 通过减少努力间的呼吸困难来改善重复冲刺的表现
- 通过在生理不适中练习冷静来建立心理韧性