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Freediving allows me that escape to another world, and has me challenge and question what it is that I think I know. It humbles and broadens my perspective, with every dive a new experience filled with surprises, opening my mind to a new level of awareness.
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We are really lucky in that we can choose to build relationships, friendships and the community around us, as we persue our goals and passions in life, which I think is a key step in choosing to be happy :)
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This episode about the Apnea Squats Challenge, an AWESOME dry training for freediving to prepare the legs for constant weight freediving and dynamic apnea in the pool.
To do this training, you always start with a static apnea breath-hold sitting on a chair (minimum 60 seconds static) and then do as many squats as you can (must be a 90 degree angle minimum). REPEAT TWICE. 5 times per week.
The breathe-up is tidal breathing + 2 purge breaths, and then one full breath. No more than that.
This training is unique because it goes by a point system. You get 1 point per second of breath-hold and 5 points per squat. My goal was to get 350-450 points in the first week, which I achieved on the 3rd session. (Totally up to you what you want to set your goal to.)
The badges for the Apnea Squats Challenge are:
Green badge = 200 points Blue badge = 300 points Red badge = 400 points Gold badge = 500 pointsIf you have a good static apnea breath-hold time, you may want to consider doing a longer static apnea (i.e. 2-3 minutes static apnea), before doing the squats. You may be able to get more points that way. It's just not allowed to do less than a 60 second breath-hold, but you can always do longer ;)
Resources / References:Florian Dagoury's Instagram
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Today is day 1 of my 2022 freediving season. It's been almost two weeks since the Freediving World Cup competition, which marked the end of my 2021 season, and now I'm excited to apply all of the new insights I've learned throughout this year. Today I begin base training, starting with a swimming training session, designed by my coach Florian Dagoury. This training is aimed to stretch the ribcage, train the muscles to use O2 slower with less lactic, providing a mild CO2 workout. I like it because it also gets you super fit!!
Go to reneeblundon.com for the swim training program and show notes.Resources / References:
Florian Dagoury's Instagram
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A discussion with Sally Norton and Renee Blundon about oxalates and how they impact freediving, athletic performance and overall health.
We will discuss; what ARE oxalates, what foods are they in, how the ‘super foods’ we are consuming may not be so super (!!!), how low oxalate eating can be extremely beneficial for health and athletic performance & recovery AND MORE!
Resources / References:
For more info about low oxalate nutrition and/or to set-up a consultation call with Sally Norton, you can check-out her website at: sallyknorton.com
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Today's episode is a guided freedive visualization, that you can listen to anytime before your freedive. Renee will guide you in creating an inspiring vivid mental picture of a deep target dive from start to finish.
Many freediving athletes routinely use visualization techniques as part of their mental training for freediving. It helps to enhance your techniques just through mental repetition and rehearsal, and it helps to cultivate a heightened state of mental awareness, which can boost your self confidence for your dives as well as your overall well-being, therefore enhancing performance on your freedives.
Time Stamps:
0:00 Introduction 1:34 Why do a freediving visualization? 2:25 When and where to do a freedive visualization? 2:55 Info & instructions for this guided session 4:13 The dive visualization 18:04 ConclusionResources / References:
Sara Campbell - Discover Your Depths
https://www.discoveryourdepths.com/
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"The Nose Is For Breathing, The Mouth is for Eating."
How do you breathe? Through your mouth or through your nose? It might be something you've never given much thought about. But on this episode, competitive freediver, Renee Blundon, will try to convince you that you should.
Breathing through the nose, Renee believes, is the secret to better health, wellbeing and performance. And yet, most of us breathe through our mouths, breathing too fast and shallow, so our health and performance is not nearly as optimal as it could be.
In this episode, Renee reviews the physiology of nasal breathing versus mouth breathing, and how breathing IS NOT a byproduct of what you're doing, nasal breathing in indigenous cultures, animals when it comes to nose versus mouth breathing, the unawareness about mouth breathing and how breathing through the nose while exercising / training is more beneficial than breathing through the mouth because you can make BETTER decisions.
This is part 2 of 2, so make sure to listen to the previous episode!
Time Stamps:
0:00 Introduction 1:32 How our lungs eating the air 2:43 Mouth breathing and the bad human zoo we live in today 3:56 Breathing is NOT a byproduct of what we're doing 4:16 Indigenous cultures DID NOT open their mouth when hunting or gathering 6:03 Animals when it comes to mouth versus nasal breathing 8:01 Mouth breathing for performance - there's a time and a place for it 8:35 Unawareness about mouth breathing 9:00 Freediving and mouth versus nose breathing 10:00 Breathing through the nose while working-out / training 12:04 Nose breathing for performance - making better decisions 14:30 ConclusionResources / References:
You can join the open source information network for this podcast at: https://www.facebook.com/groups/reneeblundonpodcast
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"The Nose Is For Breathing, The Mouth is for Eating"
How do you breathe? Through your mouth or through your nose? It might be something you've never given much thought about. But on this episode (as well as the next episode), competitive freediver, Renee Blundon, will try to convince you that you should.
Breathing through the nose, Renee believes, is the secret to better health, wellbeing and performance. And yet, most of us breathe through our mouths, breathing too fast and shallow, so our health and performance is not nearly as optimal as it could be.
In this episode, Renee talks through the physiology of nasal breathing versus mouth breathing, and why we've developed this habit of over-breathing through the mouth.
This is part 1 of 2, so make sure to continue listening on the next episode!
Timestamps:
0:00 Introduction to the podcast 1:32 What happens when you bring awareness to your breathing? 4:29 Why do we want to modify our breathing? 5:56 Being in-tune with the central nervous system - humans versus animals in the wild 8:50 Why do we instantly relax when we switch to nose breathing? 10:36 Mouth breathing and over-breathing - not getting enough O2 and offloading too much CO2 12:50 ConclusionResources / References:
You can join the open source information network for this podcast at: https://www.facebook.com/groups/reneeblundonpodcast
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As a freediver who battles with anxiety attacks, I am constantly inventing and testing-out new methods for mental training, especially for relaxation, because the more relaxed you are, the longer you can hold your breath!
In this podcast episode, I'll talk about a relaxation breathing and mental training technique that can help massively to lower anxiety and train the mind to be more relaxed in stressful situations and just in life in general.
It's a technique I use for freediving but anyone can benefit from it, whether you're an athlete, in the military, or if you're a performer, an actor or musician, if you're someone with a stressful job or if you're preparing for a business meeting. Either way it works the same, it builds something in your mind, that you can use in stressful situations to become more relaxed. And you can do this right at home just laying down on a yoga mat.
I can also personally confirm that the combination of short breath-holds, complete relaxation and concentration / mindfulness generates a sensation of euphoria and rapture, which creates mental clarity that may rest in the body for hours or even days after a session!
Time Stamps:
00:00 Introduction to this episode 01:30 Podcast intro 03:05 Why are we doing this - the Effects of Stress 08:10 What we will do in this session? 09:20 Recap of the relaxation breathing technique 11:00 Adding the mental relaxation breathing 18:30 ConclusionResources / References:
You can join the open source information network for this podcast at: https://www.facebook.com/groups/reneeblundonpodcast
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Relaxation breathing is a powerful tool for freediving and for life in general in order to decrease your heart rate and help calm the body and mind.
In this podcast episode, I'll go over a relaxation breathing technique, also known as the 'Branko Petrovic Technique', which is used in freediving to help you relax deeply before your freedives and breath-holds. It slows down your breathing and intake of oxygen, therefore relaxing your nervous system and bringing your body back to its natural restful state.
Because your heart-rate is lowered quite quickly and less oxygen is consumed, this means you'll be able to hold your breath much longer. And even if you are not planning to do any freediving or breath-holding, the breathing technique can help anyone who wants to relax more and help to quite the mind.
Some Tips!While practicing this technique it's important to breathe as relaxed as possible without tensing any part of your body and without straining your intercostal muscles or diaphragm in order to keep the heart rate low. This will help your mind and your muscles to actively prepare you for a period of non-breathing, and be chill about it.
The pause after each inhale and exhale helps to decrease your breathing rate even more, and this relaxation effect is enhanced even more when you do this breathing exercise in the water while breathing through a snorkel face-down on the surface. If there are waves, you can allow the waves to relax you even more (!) by keeping the body loose and de-contracting while allowing the water to move you in whichever which way, imagining you're like a rag-doll or just a piece of seaweed just floating along on the surface of the water.
Lowers Stress and AnxietyThis relaxation breathing technique helps lower stress and anxiety by quickly slowing down the heart rate and helping the body settle in the present moment. A study in 2013 proved that freedivers had a significantly lower level of stress, anxiety and negative affectivity compared to non-freedivers. And I believe this is mostly due to relaxation breathing / training and lifestyle elements.
Feel BetterThe relaxation breathing can also help you feel better overall. Not only can it help lower your stress, but it can also boost your mood, because during the breath-work, feel-good neurotransmitters like dopamine and noradrenaline, are enhanced during the breathing exercise and also afterwards.
The relaxation breathing technique also helps increase your energy and focus your mind. So you'll be able to focus better on your goals and have more energy to do the things you like.
Also because you'll be using oxygen much more efficiently after doing this breathing, this also leads to better respiration, lower heart rate, increased blood flow to the vital organs and better overall health.
So even though you may have never thought about changing your relaxation breathing for freediving or to practice relaxation breathing in general, it's time to give it a thought. Because the many benefits of this relaxation breathing exercise are super beneficial for your relaxation for freediving as well as for your physical and mental health in your everyday life.
Time Stamps:
00:00 Introduction to this episode 02:02 Podcast intro 03:09 How I learned it 04:05 Relaxation is key 05:02 The steps for the relaxation breathing 07:45 Guided session of relaxation breathing 12:40 Wrapping up & some additional info 15:17 Conclusion and what's nextResources / References:
Pascal Huron (Facebook)
Branko Petrovic (Facebook)
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Looking for tips for deep freediving? In this episode, Renee talks about what was happening in her training preventing her from freediving deeper than 72 meters, as well as the 6 changes implemented in order to overcome her issues with hypoxia and lack of flexibility so she can dive deeper more easily.
The six changes were recommended by Renee's remote freediving coach, Florian Dagoury, in order to improve dive response, adaptation to pressure and mental / physical relaxation for deep freedives.
Time Stamps:
00:00 Introduction 01:36 Changes on the Freediving Podcast! 03:54 Intro to Episode 6 of the Freediving Podcast 06:09 Why I Hired a Remote Freediving Coach 10:16 Identifying the Problems in my Freediving 11:35 Change #1: Changing my Warm-up Dives 15:26 Change #2: Adding in RV and FRC Training Sessions 17:47 Change #3: Changing my Breathe-Up for Freediving 20:58 The New Breath-Up for Deep Diving & Stronger Dive Response 23:42 Change #4: Changing the Morning Preparation 24:46 Change #5: Adding Variable Weight Training Sessions 25:51 Change #6: Apnea Walking 28:15 The Results so Far 30:08 Having an Open Mind / Conclusion / The Take-Away!Resources / References:
Freedive Flo&Olga
Flo on Instagram (mr.10minutes)
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Freediving is a unique sport and has very few similarities with other sports. Most of the top level freedivers train intensively for months on end, year after year, and hours upon hours per day in the pool, at the gym and depth, sacrificing social activities for yoga and sleep.
How do these freedivers maintain such high motivation?
Well all freedivers, even the most skilled and successful freedivers, have times with they feel a bit unmotivated. But the best freedivers know how to overcome this and stay motivated in order to keep the momentum going and keep improving as a freediver. This podcast provides some tips on how to motivate yourself to become a better freediver.
This episode is part three in the podcast series, Inside the Mind of the World's Top Freedivers, about mental techniques for freediving.
Time Stamps:
00:00 Introduction to the podcast 01:15 Recap of the last episode 04:55 Continuing where left off and other factors that help motivation for freediving 05:29 Loving the grind of freediving 13:10 Giving out mentally before physically 17:11 Do you really need to love the grind? Accepting the grind 18:49 Be positive and optimistic! 24:53 Negativity leading to over-training and burn-out 26:18 Pick a freediving competition 31:21Self talk and rational thinking for freediving 35:46 Stay in the moment! 41:19 Have a good coach! 43:10 Or have a good training buddy 44:10 Be curious! 46:30 Motivational cues for motivation 48:44 What motivates me to freedive? 51:54 ConclusionResources:
Interview With World Class Freediver Sara Campbell Success And Failure
Tanya Streeter - Freediver
Specific Training for Freediving by Umberto Pelizzari
Rest and Recovery | Freedivings Most Under Rated Training Principle
Davide Carrera - Making Love to the Sea
Alexey Molchanov - Interview 2019 - Recovery, Success and the Best Training for Freediving
How Olympians Stay Motivated
The Deepest Dive. How Far Down Can a Freediver Go?
30 Minutes With...Miguel Lozano
Alessia Zecchini - Interview - World's Deepest Woman about Motivation, Home and her own Success
Born To | Freediving | Episode 1
Mental Techniques for 102m
Interview With Freediving World Record Holder Matt Malina
Meet Dave Mullins
An Interview with Herbert Nitsch, The Deepest Man on Earth
Apnea: las increíbles fotos de la colombiana Sofía Gómez Uribe desde el fondo del mar
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Welcome to the fourth episode of the Freediving Podcast by Renee Blundon. This episode is about motivation and goal setting for freediving.
Motivation is the cornerstone of success for every great freediving athlete and every great freediving achievement. In this episode I’ll go over motivation, what it is, where does it come from and why is it so important for freediving? I’ll also talk about goal setting in extensive detail with tips and examples from some of top freedivers from all over the world to help inspire you and to ensure that you never quit!
This episode is part two in the podcast series about mental techniques for freediving.
Time Stamps:
00:00 Introduction to the podcast 01:20 Recap of the last episode 03:00 An introduction to motivation for freediving 05:25 What is motivation – to put it simply? 05:50 Why is motivation important for freediving? 11:20 The signs of low motivation and the influence of people 13:34 Ok, so where does motivation come from? 14:19 Goal setting for freediving, your main goal 18:04 Setting sub-goals for your main goal 19:34 How to make SMARTER goals 23:40 Why to write down your goals 24:40 The SELF Journal, a workbook and journal for goal setting 26:47 Either put in the effort or adjust the goals 29:40 Goal setting for beginner or intermediate freedivers 34:14 Conclusion and whats on for the next episode 35:40 What’s going on with me and my trainingResources:
30 Minutes with... Miguel Lozano
Alessia Zecchini - Interview - World's Deepest Woman about Motivation, Home and her own Success
Best SELF
Herbert Nitsch: The Deepest Man on Earth
Living the Thrill of Competitive Freediving in Villefranch, French Riviera
Meet Dave Mullins
Mental Techniques for 102M
Specific Training for Freediving by Umberto Pelizzari
The ONE Thing by Gary Keller
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Welcome to the third episode of the Freediving Podcast by Renee Blundon. This episode is part one of five about the mental training and techniques that the world's top freedivers use to prepare for their deep dives.
The freedivers at the highest level, may be somewhat well matched in terms of their breath-hold ability, conditioning, their physical abilities and skill level. But that alone is not enough to achieve world records and win World Championships and the major freediving competitions. Mental techniques and strategies is extremely important so that freedivers can get their minds in the best possible condition for optimal performance and relaxation.
Based on her own personal research from watching / reading interviews, by reading blogs and articles of the top freedivers, Renee will provide an overview of the kinds of techniques which these freedivers use to prepare for their dives. She'll also give details and examples into these different techniques, and how they work, as well as how the techniques can be used by competitive freedivers to maximize your performance.
Time Stamps:
00:00 Introduction to the podcast 02:02 Diving into mental training for freediving 02:35 The athletes at the top! 04:00 Examples of different approaches when it comes to mental preparation for freediving 08:20 Mental training playing such a big part on the dives 10:35 Mental training for when things go wrong! 12:00 Overcoming failed dives attempts with mental techniques 14:20 What do I mean by mental techniques for freediving? 15:15 Unpacking some of the mental strategies freedives use 18:25 Discussing the next episodes and conclusion 20:15 What's going on with me and my freediving training?Resources:
Mental Techniques for 102M
Alexey Molchanov Interview 2019
Alessia Zecchini Interview
Alenka Artnik Sets New Freediving World Record
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Welcome to the second episode of the Freediving Podcast by Renee Blundon. This episode is part two about nutrition to improve your lung health and lung function for freediving while at the same time, improving your immune system to make it more resilient to COVID-19 and other viruses and bacteria.
This episode will focus on vitamin D and N-Acetyl Cysteine (NAC) in detail and will also touch on a few other important vitamins and nutrients. We'll also cover some super interesting info about the oxidative stress and free-radical damage caused in in the body from freediving, and what foods and supplements can help your freediving recovery.
This podcast can be helpful other athletes who are looking to improve their breathing and lung capacity, or anyone really who wants to improve their lung and respiratory health, which at the same time helps to improve your overall health and therefore your quality of living.
Time Stamps:
00:00 Introduction to the podcast 01:50 Recapping Episode 1 - Nutrition for freediving, vitamin A & omega balance 03:25 Intro to Part 2 of Nutrition for Freediving & lung issues in freediving 04:57 Vitamin D - an essential nutrient that your body absolutely needs 05:45 How they treated patients with respiratory issues with sunlight and cod liver oil 08:20 How is cod liver oil effective for lung and respiratory health? 10:30 Freediving in the wintertime in regards to vitamin D 13:50 How vitamin D and cathelicidins boost the immune system 14:37 Tips for getting vitamin D from sunlight 17:39 With COVID-19 are freedivers erring on the side of caution? 19:14 Should you get a Vitamin D Test? If so what do you look for? 21:27 Foods that are rich in Vitamin D 22:00 How to supplement with Vitamin D 22:40 N-Acetyl Cysteine - Needed to make Glutathione, an important antioxidant 23:49 Oxidative Stress and Free Radical Damage Caused from Freediving 29:29 Glutathione & NAC in regards to COVD-19 and other viruses and bacteria 34:10 Foods Rich in N-Acetyl Cysteine 35:15 N-Acetyl Cysteine Supplementation 35:55 Omega 3 Supplementation 36:23 Conclusion, recapping and discussing Vitamin CResources:
Why Taking Vitamin D Pills Could Help the Fight Against TB and HIV
https://theconversation.com/why-taking-vitamin-d-pills-could-help-the-fight-against-tb-and-hiv-56238
Oxidative Stress in Breath-Hold Divers After Repetitive Dives
https://pubmed.ncbi.nlm.nih.gov/23813458/A Rapid Review of the Evidence for Effectiveness in Treating COVID-19
https://covid19-evidence.paho.org/handle/20.500.12663/1089You can join the open source information network for this podcast at: https://www.facebook.com/groups/reneeblundonpodcast
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Welcome to the first episode of the Freediving Podcast by Renee Blundon. In this episode, I'll talk about nutrition specifically for freediving and improving your lung function and lung capacity, in order to make your lungs stronger, healthier and more flexible for freediving while at the same time, improving your immune system, making it more resilient to COVID-19 and other viruses and bacteria.
This podcast can also help other athletes who are looking to improve their breathing and lung capacity, or anyone really who wants to improve their lung health and breathing, which at the same time helps to improve your overall health and therefore your quality of living.
Time Stamps:
00:10 Introduction to the podcast 01:56 Nutrition for freediving and lung health / lung function 07:00 Lung and respiratory issues in freediving 09:10 Health and fitness for a strong respiratory system and lung capacity 12:15 Nutrients - the foundation of good health 13:35 How respiratory and breathing problems are on the rise! 14:58 Measles, a severe respiratory infection and how it's naturally treated / prevented 19:00 Vitamin A, being used to treat Measles and respiratory infections 21:10 Low Vitamin A and malnourishment while freediving 24:00 How Vitamin A is fundamental to the immune system 24:35 Understanding how nutrition is being used in studies 25:40 What Vitamin A does and how it's needed to produce epithelial cells, surface cells that line the lungs 28:27 Foods that have Vitamin A in them 32:00 How to best supplement with Vitamin A 34:32 Vitamin A deficiency in the West - the issue with people eating empty caloric foods 35:52 The issues with eating artificial foods or partially fractionated foods, like egg whites 36:54 Omega-6 oils, how too much will affect your omega balance and arachidonic acid / inflammation 37:54 The science involved in nutrition; leukotrienes, arachidonic acid and too much Omega-6 40:40 Advice for targeting nutrition for freediving specifically 42:20 Conclusion and discussing Part 2 of Nutrition for Freediving and to Improve Lung CapacityYou can join the open source information network for this podcast at: https://www.facebook.com/groups/reneeblundonpodcast
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Website: https://www.reneeblundon.com/
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Facebook Page: https://www.facebook.com/reneeblundon.official
Facebook Group: https://www.facebook.com/groups/reneeblundonpodcast
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In Episode Zero of the Freediving Podcast, I introduce the purpose of the podcast and how I hope to structure future episodes to provide weekly information about freediving training concepts, nutrition for freediving, fitness for freediving, mental training techniques, freediving preparation, breathing and breath-hold techniques and helpful advice for freediving in a safe, sustainable and healthy way.
This episode features a basic introduction about the concept for the show, some background about me and my freediving experiences, and why I'm passionate about freediving and living a healthy and EPIC lifestyle.
You can join the open source information network for this podcast at: https://www.facebook.com/groups/reneeblundonpodcast
To subscribe to my Friday 5 newsletter visit: https://www.reneeblundon.com/friday-5/
My contact information:
SOCIAL MEDIA
Instagram: https://www.instagram.com/reneeblundon/
Website: https://www.reneeblundon.com/
Twitter: https://twitter.com/reneelblundon
Facebook Page: https://www.facebook.com/reneeblundon.official
Facebook Group: https://www.facebook.com/groups/reneeblundonpodcast
