Freediving As a Practice for Longevity
Freediving is practiced primarily as a sport and recreational activity, but a closer look at the techniques that prepare freedivers for a water immersion suggests that freediving may contribute to overall well-being and longevity.
Research shows that the movement components practiced in freediving can significantly increase day-to-day life, as well as overall health leading to longevity. This research is particularly interesting as it relates to cardiovascular health, muscle strength, body fat reduction, muscle and joint pain, and mental health.
Freediving and Cardiovascular Health
The sport of freediving uses body movements and exercises, specifically swimming, which according to Harvard Health Publishing, is considered one of the best exercises for cardiovascular health.
Dr. Aubrey Grant, a sports cardiology fellow at the Cardiac Performance Laboratory at Massachusetts General Hospital, emphasizes that swimming stands out as an excellent cardiovascular workout. Engaging in water-based exercise provides numerous distinct benefits compared to aerobic activities conducted on land.
Swimming is a comprehensive full-body workout, engaging nearly every muscle to propel you forward. Dr. Grant explains that the hydrostatic pressure exerted by the water further enhances blood circulation, directing it from the extremities toward the heart and center of the body. This contributes to an increased cardiac output, making the heart more efficient. As a result, the heart rate tends to be lower during swimming compared to other forms of exercise. Additionally, the resistance encountered while moving through water surpasses that of air, leading to the simultaneous strengthening of both muscles and the cardiovascular system.
Where exercise is generally concerned, researchers discovered that individuals who engaged in regular weekly exercise sessions experienced an 18% enhancement in their VO2 max (the maximum oxygen consumption during exercise) compared to the control group. Furthermore, participants in the exercise group exhibited an average 25% enhancement in the elasticity of the heart's left ventricle.
Dr. Aaron Baggish, Director of the Cardiovascular Performance Program at the Massachusetts General Hospital Heart Center, emphasizes the significance of the improved VO2 max, stating, "The observed enhancement in VO2 max is crucial, as an increased VO2 max is a widely recognized indicator of longevity and physical capacity."
Freediving, Fat Reduction, and Joint Pain
Water-based activities also have several additional benefits including the reduction in the accumulation of harmful body fat as well as offering effective and alternative exercises for those suffering from joint injury and lower back pain. In his podcast, Dr. Andrew Huberman interviews Dr. Peter Attia, author of “Outlive: The Science & Art of Longevity”. Dr. Attia headlines diseases of atherosclerosis (build-up of fatty plaque along the walls of the arteries), including cardiovascular and cerebrovascular disease, as the number one cause of death. Globally. These findings are made even more significant as cancerous diseases come in as the second leading cause of death at around 11 million per year whereas diseases of atherosclerosis are nearly 19 million per year.
Freediving and Mental Health
Almost all dedicated freedivers incorporate some kind of meditation practice cultivated on land, as well as in the water. A summary of studies found in Harvard Medical Publishing conducted by Harvard Medical School states that individuals who incorporated meditation into their routine were observed to have a reduced occurrence of high cholesterol, diabetes, high blood pressure, stroke, and coronary artery disease in comparison to those who did not engage in meditation. Developing qualities of mindfulness, focus, and discipline can positively affect mental health, potentially reducing the risk of cognitive decline associated with aging.
Freediving and Respiratory Function, Breath Control
Freedivers develop exceptional breath control, which may positively affect respiratory function. Deep, controlled breathing is associated with various health benefits, including improved lung capacity and oxygenation of the body. Freedivers often experience periods of reduced oxygen levels, known as hypoxia, possibly triggering adaptations to this through mechanisms in the body.
Some studies suggest intermittent exposure to hypoxia (IH) may stimulate beneficial physiological adaptations, potentially supporting longevity.
“Two unexpected and only recently recognized benefits of IH are 1) improved respiratory and nonrespiratory somatic motor function, and 2) increased growth/trophic factor expression in the central nervous system (CNS). Even modest, low-dose IH protocols improve motor function and increase CNS expression of multiple growth/trophic factors, including brain-derived neurotrophic factor (BDNF), vascular endothelial growth factor (VEGF), and erythropoietin (EPO), albeit through distinct cellular mechanisms. BDNF is likely upregulated via chemoafferent activation, triggering serotonin release and initiating cell signaling cascades that increase BDNF synthesis; VEGF and EPO, in contrast, are HIF-regulated proteins. Each of these growth factors is expressed in motoneurons, and each confers neuroprotection and neuroplasticity. Here, we argue that some IH-induced motor plasticity results directly from upregulation of these hypoxia-sensitive growth/trophic factors.”
These effects are compounded by the practice of Asana and Pranayama—branches of Yoga that include physically performing certain postures as bodily exercise and focusing on breath practice and/or varying levels of control between inhalation, exhalation, and breath-hold.
“Several mechanisms are thought to be responsible for the beneficial respiratory effects of Pranayama. Pranayama may allow bronchio-dilatation by correcting abnormal breathing patterns and reducing the muscle tone of respiratory muscles. Furthermore, yoga training is likely to improve the strength of expiratory as well as inspiratory muscles, with resultant improvement in pulmonary function.”
Freediving and Longevity
It can be assumed that freedivers not only experience benefits from the immersion of water alone but also from the practices that prepare freedivers for the water and assist with recovery. Focusing on breath control and relaxation in freediving may also help reduce stress and anxiety. Chronic stress is linked to various health issues, and managing stress can contribute to overall well-being and longevity.
As with any lifestyle choice, it's essential to approach freediving as part of a broader strategy for well-being that includes a balanced diet, regular exercise, and routine medical check-ups. Always consult with healthcare professionals before adopting any new physical activity, especially if you have pre-existing health conditions.
Resources
Physiology (Bethesda). 2014 Jan; 29(1): 39–48. doi: 10.1152/physiol.00012.2013
Unexpected Benefits of Intermittent Hypoxia: Enhanced Respiratory and Nonrespiratory Motor Function, E. A. Dale,* F. Ben Mabrouk, and G. S. Mitchell
Int J Yoga. 2020 May-Aug; 13(2): 99–110
Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review Ranil Jayawardena,1,2 Priyanga Ranasinghe,3 Himansa Ranawaka,1 Nishadi Gamage,3 Dilshani Dissanayake,1and Anoop Misra4
Dale EA, Ben Mabrouk F, Mitchell GS. Unexpected benefits of intermittent hypoxia: enhanced respiratory and nonrespiratory motor function. Physiology (Bethesda). 2014 Jan;29(1):39-48. doi: 10.1152/physiol.00012.2013. PMID: 24382870; PMCID: PMC4073945.
https://www.health.harvard.edu/search