Contractions: The (Misunderstood) Hero of Freediving 🏊‍♂️

Freediving, or breath-hold diving, is an art that challenges human limits, showcasing the endurance of the human body. And among the various challenges of Freediving, Contractions are the true “misunderstood hero”! 😈

Those Contractions, or what is known as Involuntary Breathing Movements (IBM)—basically when your body jerks unwillingly wanting to breathe—often cause anxiety for divers because they make us feel uncomfortable and sometimes startled. But did you know that they actually play a crucial role in saving lives and increasing our diving efficiency! This article will dive into the world of science behind Contractions, their impact on brain oxygen, and why they are important for us freedivers.

Understanding Freediving and Contractions 🌊

Freediving is a sport that combines physical endurance, mental strength, and efficient bodily function. As for Contractions that like to show up uninvited, they are often viewed negatively by divers because they are a warning sign that the body is screaming for air. However, new research has revealed their positive aspects, especially for elite divers.

Body Function During Breath-Hold Diving 🩺

Breath-hold diving triggers several physiological responses in the body called the Diving Response, like turning on a power-saving mode for the body, making it use less O2.

• Bradycardia: Heart rate slows down (Save O2!)
• Peripheral Vasoconstriction: Blood vessels in limbs constrict (Blood to vital parts first!)
• Increased Blood Pressure: Speeding up oxygen delivery!

All this is to preserve oxygen for vital organs like the brain and heart. It’s like a power-saving system for appliances!

Phases of Breath-Holding ⏳

1. Easy-Going Phase: The initial phase of breath-holding where the body uses stored “O2” and carbon dioxide levels gradually increase.
2. Struggle Phase: When carbon dioxide in the body starts to get high, the extreme urge to breathe kicks in. The Contractions, or the jerking of the diaphragm and respiratory muscles, start working hard, making breath-holding difficult. It’s like trying not to laugh during a funny movie in the theater—the more you suppress it, the harder it gets! 😂

The Role of Contractions on Brain Oxygen 🧠

Recent research shows that Contractions during the Struggle Phase of breath-holding play a significant role in maintaining brain oxygen levels. When the body is in a state of hypoxia (low oxygen) and hypercapnia (high carbon dioxide) for a long time, Contractions help maintain blood flow to the brain to ensure our brain gets enough oxygen. It’s like an emergency food delivery system for our brain!

Interesting Research Results 📊

Research by Dujic et al. (2009) studied the impact of Contractions on brain “O2” during the Struggle Phase by having 8 elite divers hold their breath on land for as long as possible while monitoring blood flow in the brain and various areas.

• Increased Brain Blood Volume: The study found that during the Struggle Phase, blood volume in the brain increased significantly, a result of Contractions helping to maintain blood flow to the brain even as blood “O2” levels dropped.
• Hemoglobin Fluctuation: The closer to the end of the Struggle Phase, the more frequent the Contractions became. These movements correlated with the “rise and fall” of arterial blood oxygen levels in the brain, suggesting that Contractions help mitigate the drop in brain “O2” by increasing blood flow to the brain.
• Peripheral Vasoconstriction: Peripheral Vasoconstriction, part of the Diving Response, was found to help pool blood volume to the central body, supporting the maintenance of brain oxygen levels.

Mechanisms Behind Contractions 🔬

Research points to several mechanisms by which Contractions help maintain brain oxygen levels during breath-holding:

1. Restoring Venous Return: Contractions help venous blood flow back to the heart better, increasing the amount of blood pumped out of the heart each time and increasing Cardiac Output (blood pumped per minute), keeping blood pressure stable and ensuring the brain receives continuous “O2” blood.
2. Stimulating Sympathetic Nervous System: Contractions stimulate the Sympathetic Nervous System, causing peripheral blood vessels to constrict. This process helps divert blood flow from less important areas to the brain and heart. It’s like opening a special lane for an ambulance! 🚑
3. Cerebral Vasodilation: When the body has high carbon dioxide, blood vessels in the brain dilate, allowing more blood to flow to the brain. Contractions further enhance this efficiency, ensuring our brain gets enough “O2”.

Tips for Freedivers 🏅

Understanding the role of Contractions helps Freedivers manage their breath-holds better. Here are practical tips:

1. Mental Preparation: Knowing that Contractions are normal and beneficial for breath-holding helps us stay calm during the Struggle Phase. It’s like knowing the train will come eventually, no need to stress! 😜
2. Train Tolerance: We can train our bodies to tolerate Contractions better, increasing our ability to stay underwater longer and more comfortably. It’s like training to tolerate spicy food—the more you eat, the more you can handle! 💪
3. Use Technology: Using an “O2” saturation watch and heart rate monitor helps us track our body’s response and adjust our diving techniques accordingly.

Pro Tip: Understand and accept Contractions, viewing them as a sign that our body is working hard to keep us safe and efficient underwater. Like the grumbling of a well-meaning colleague—annoying to hear, but actually good for you! 😅

Conclusion 🌟

Although Contractions create discomfort, it’s undeniable that they are an essential part of Freediving that helps maintain brain “O2” levels, supports cardiovascular function, and increases overall efficiency during breath-holding. When we Freedivers understand, accept, and utilize Contractions, we can break our limits, dive deeper, and most importantly, be safer!

Have fun diving! 🌊🧜‍♂️