Exercises

The Lazy tables

Background

The body is an incredible thing. It still amazes me after working with hundreds of freedivers that, without a computer, something stops divers within a meter of a previous personal best... sometimes just a pause, sometimes a major barrier:-

Your body knows how deep you are.

Your body also knows how long you have held your breath for. While sitting on the sofa holding your breath you may get contractions, or open your eyes within a few seconds each time. Of course you can push through these urges BUT you can also change them.

Enter “The Lazy Tables”.

The Thoery

How can some people easily hold their breaths for over 7mins, time and time again? Basically:- They know they can!!! 

If you can hold your breath for 4 mins your body will know this and you will feel an urge to breath at 3:30.

If you can hold your breath for 6mins your body will let you know you are holding at 5:30mins.

The lazy tables train your subconscious clock.

 Note:
You must have a PB of over 4 minutes before the “Lazies” will help….

Method
For these you need a countdown timer. A simple kitchen timer will do. Set the countdown timer for a comfortable time

1. Do a short, relaxed warm-up.
2. I prefer a crazy table, as empty lung holds are quick, relatively tough yet leave very little fatigue.
3. The performance hold

4. 4min breath-up and hold
5. Start countdown timer
6. Chill until your timer rings
   

Step it up
When you can easily make the performance hold without even looking at your clock you are ready to up the performance time

Example
Try a performance of 3:30min a few times, when you start making it easily, increase to 3:45.
You will notice that your urge to breath will come as you hit the previous time (e.g. 3:30)

How much you push the warm-up is very personal BUT the important thing to remember is having a positive experience.
For example:-

a.       Watching TV.
There is a strong association of personal wellbeing and enjoyment.

b.      Analyse each hold from a positive perspective.
You cannot fail a lazy table!

Due to the low fatigue from the table you can do up-to 2 Lazies a day!
(as long as they are well separated, and you don’t do one for 48hours after)

Example table

Breath-up	2 min
Hold	1 min	Empty Lung
Breath-up	1 min
Hold	1:30 min	Empty Lung
Breath-up	30 sec
Hold	2 min	Empty Lung
Breath-up	15 sec
Hold	2 min	Empty Lung
Breath-up	4 mins
(Performance) Hold	4:30  sec	Full Lung