30 Meters Deep Excerpt Chapter

8/12/2019 30 Meters Deep Excerpt Chapter

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30 METERS DEEP FREEDIVING MANUAL 1

Www.BRIANPUCELLA.com


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30 METERS DEEP

FREEDIVING MANUALA Comprehen!"e G#!$e %o %he Ar%

o& Bre'%h (o)$ Free$!"!n*

By: Brian Pucella

C!yri"#$ % &0'& (y Brian PucellaAll ri"#$) re)er*e+,

inclu+in" $#e ri"#$ - re!r+uc$in

in #le r in !ar$ in any -r/.



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This book is dedicated to all those who have perished while freediving.

Please remember

Never Dive Alone

Never Hyperventilate

Never Over Weight

now yo!r limits.

"espect #o!rself$the Ocean

and All %ife&

Dive 'afe ( Have )!n&

rian Pucella



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A#%hor+ No%e

This man!al is a collaboration of information that * have gathered over the past +, years.

*t was at that time that * bo!ght a sailboat and moved aboard with my girlfriend at the

time$ now my bea!tif!l wife -eannette. ach winter when we set sail for the tropical

waters of the /ahamas and 0aribbean it was my d!ty and passion to provide fish for !s.

Not being a great fisherman with a rod and reel$ and wanting to be more proactive in my

h!nting * t!rned my foc!s to spearfishing while freediving. *t was a passion that still

b!rns strong within me.

*n ,112 while sailing thro!gh the 0aribbean we anchored off %ong *sland$ /ahamas and

serendipito!sly met William Tr!bridge. We witnessed William perform a world record

no3fins freedive at Dean4s /l!e Hole and my life has forever been changed.

Thinking abo!t how that level of freediving co!ld benefit my spearfishing as well as the

draw to p!sh my own limits of depth had me motivated to learn as m!ch as * co!ld abo!t

freediving. And so for the past si5 winters -eannette and * have ret!rned to %ong *sland$

/ahamas to freedive Dean4s /l!e Hole and spearfish the ama6ing reefs.

*n ,117 * became a member of Team 8ertical /l!e$ an elite freediving school fo!nded by

William Tr!bridge. 9y position was as a safety diver for the ann!al 8ertical /l!efreediving competition. Over the ne5t fo!r years * have spent months at a time training

with William and absorbing as m!ch as * co!ld abo!t freediving. *t was so m!ch more

than :!st an ed!cation in depth freediving$ it was a :o!rney within myself of discovery

and p!shing my limits. A discovery of efficiency in freediving as well as my mental

strengths and weaknesses. William has been my mentor in freediving and in his

complete en:oyment of the sea$ in all of its bea!ty and power.

The following season * became an assistant instr!ctor for with 8ertical /l!e and was

asked to be the 0hief of 'afety for the 8ertical /l!e 0ompetition as well as for William4s

historic no3fins Hectometer dive to 3+1+ meters.

Altho!gh most of my training has been with William and is based from both his

ed!cation thro!gh the Apnea Academy and thro!gh his own e5periences$ * have also

st!died freediving thro!gh many other so!rces. * have attended co!rses with P)*

;Performance )reediving *nternational< instr!ctors$ been to seminars by 9artin

'tepanek$ and had the privilege to dive with some of the most elite freedivers from



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30 METERS DEEP FREEDIVING MANUAL 5aro!nd the world that visit Dean4s /l!e Hole.

And so it has been thro!gh all of these e5periences that * have collected the information

that is within the pages of this man!al. =1 9eters Deep )reediving 9an!al is aimed to

ed!cate beginner to intermediate freedivers looking to reach =1 meters ;or in the >'+114< deep. *t is a f!ndamental look into the world of freediving that yo! can adapt to

yo!r !se according to yo!r technical level and ability in the water. This man!al is an

ed!cational tool and is to be !sed with common sense and awareness of yo!r own

limitations. =1 9eters Deep )reediving man!al does not take the place of an instr!ctor$

nor is it eno!gh to read these pages before confronting the sea.

*t is my wish to share the information within this book to bring abo!t awareness of the

proper techni?!es to !se when freediving. 'o please share this book with yo!r friendsand dive b!ddies$ it is information that co!ld save their life or even yo!r own by sharing.

8isit www./rianP!cella.comfor

)reediving ( 'pearfishing

*nstr!ctional 8ideos

(

)reediving 0o!rse

*nformation for )lorida and the /ahamas&

http://www.brianpucella.com/http://www.brianpucella.com/


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C,NTENTSPage

1. Welcome To Freediving 8

+., *ntrod!ction 9

2. ?!ipment 11

,., 9ask 11

,.= 'norkel 13,.@ )ins 14

,. Wets!it 16

,.2 Weight 'ystem 17

3. Physics of )reediving 18

=.+ Archimedes Principle of /!oyancy 18

=., /oyle4s %aw 20

=.= "esistance of Water and 8elocity 22

=.@ Thermal 0ond!ctivity of Water 23

4. Physiology of )reediving 24

@.+ ?!ali6ation 24

@., 8alsalve 9ane!ver 25

@.= )ren6el 9 ane!ver 26

@.@ 9ammalian Dive "efle5 27

@. /lood O5ygen 'at!ration 28

@.2 /lood 'hift 29

5. Relaxation and reat!ing Tec!ni"#e$% 30.+ Approach to "ela5ation 30

., Diaphragmatic /reathing 33

.= /reathing 0ycles 36

.@ "ecovery /reaths 37



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6. &n Water Tec!ni"#e 39

2.+ Weighting 392., B!ick "elease Weightbelt 41

2.= D!ckdives 41

2.@ '?!are D!ckdive 42

2. 'pearfisher4s D!ckdive 43

7. 'et &n T!e Water 44

8. (2 ) *(2 Training Ta+le% 45

9. Freedive Training ,--% 47

10.(t!er Training Tec!ni"#e% 49

7.+ Open Water 50

7., *n The Pool 50

7.= Dry %and Training 51

11.a/et 53

+1.+ The /!ddy 'ystem 53

+1., One >p ( One Down 54+1.= '!rface 0omm!nicationC Are #o! OEF 56

+1.@ Observe The )reediver )or =1 'econds 57

+1. Open Water ( Depth '!pervision 58

+1.2 'tatic Apnea '!pervision 61

12.laco#t% 63

++.+ 'igns of a Near /lacko!t 64

++., 'ymptoms of a Near /lacko!t 65

++.= 'ign ( 'ymptoms of a /lacko!t 66++.@ Assisting a Near /lacko!t 66

++. Assisting a /lacko!t 68

13.T!an% ) *ontin#ed d#cation 70



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30 METERS DEEP FREEDIVING MANUAL 8ia-!ragmatic reat!ing

'ince we breath from the day we are born till the day we e5it this arth$ most of !s givelittle tho!ght to this ongoing movement of life. O!r everyday breaths tend to be shallow

and short compared to o!r total l!ng capacity and for this reason the m!scles involved

are tight and restricted from not being !sed to their potential. /!t before working on

stretching the m!scles involved$ we need to develop an awareness of o!r breath. This

simply means taking the time to listen$ feel and be conscio!s of how o!r breathing

flows. /y doing this we are then able to control o!r breathing and !se this control as a

techni?!e to rela5. This control and awareness d!ring the preparation of a dive not only

g!arantees minim!m !se of o5ygen by red!cing the body4s metabolism$ b!t also brings

abo!t an inner peace and greater awareness of oneself and s!rro!ndings which in t!rn

makes for a more en:oyable and safer dive.

/oth yoga and meditation refer to respiration

techni?!es that foc!s on diaphragmatic breathing

to help bring a better awareness to the breath and

the body. The diaphragm is the flat plate of

m!scle between the stomach and l!ngs and plays

a f!ndamental role in breathing. O!r l!ngs can be

vis!ali6ed as two pyramids with the widest

segment and therefore the most vol!me at thebottom connected to the diaphragm. nowing this

it becomes apparent of how important the

diaphragm is for the freediver looking to

ma5imi6e l!ng vol!me. /reathing with o!r

diaphragm is something we are born doing$ b!t thro!gh social and c!lt!ral press!res we

repress this nat!ral form of breathing with a more restricted style of breathing that keeps

o!r belly4s s!cked in for a more slimming appearance. To reconnect with diaphragmatic

breathing we need to start by feelingF o!r breaths and vis!ali6e each breath flowing in

thro!gh o!r nose$ filling o!r l!ngs$ then flowing back o!t all in a fl!id e5change. *t helps

to close yo!r eyes$ bringing all yo!r attention to yo!r breath. As yo! work on thisconcentrate on remaining completely calm and rela5ed$ which will allow yo! to address

any discomforts$ becoming more aware of yo!r entire body and discovering new levels

of inner peace. 'trive for a slow and fl!id e5change of yo!r breath to find a pace in yo!r

breathing that promotes a rela5ed feeling. Once yo! discover this rhythmic pattern



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30 METERS DEEP FREEDIVING MANUAL 9practice it as often as yo! think abo!t it thro!gho!t the day. As yo! e5plore yo!r rhythm

of breathing yo! can then begin to incorporate deeper diaphragmatic respiration

techni?!es.

The most basic techni?!e for learning to improve diaphragmatic respiration is best done

by laying on yo!r back with yo!r knees !p. P!t one hand on yo!r chest and yo!r other

hand on yo!r belly. As yo! inhale$ foc!s on the air flowing into the bottom of yo!r l!ngs

ca!sing yo!r belly to rise. To concentrate on only breathing with the diaphragm$ take

normal breaths and make yo!r

hand on yo!r belly rise with the

inhale. The hand on yo!r chest

sho!ld remain still. As yo! e5hale

p!sh the air o!t with the m!sclesin yo!r stomach area ;the

diaphragm


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30 METERS DEEP FREEDIVING MANUAL 10/!ilding on this basic techni?!e we then move on to !nderstand that each complete

diaphragmatic respiration consists of three phasesC

abdominal ;diaphragmatic

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