Pictured: Down the Line: Learning to Dive Free
Training the Mammalian Dive Reflex (MDR) for Freediving Success
Have you ever wondered how marine mammals like seals and dolphins can hold their breath for such extended periods and dive to incredible depths? It’s not just about their large lungs – they possess a remarkable physiological adaptation called the mammalian dive reflex (MDR). And guess what? You have it too!
What is the Mammalian Dive Reflex?
It is something that we teach with all our beginner courses already, and it’s a very special reflex. The MDR is a set of automatic physiological responses that kick in when your face is submerged in cold water, when you hold your breath, and when you dive deep. It’s your body’s way of optimizing oxygen use and conserving energy in an aquatic environment. The MDR triggers several key changes:
1. Bradycardia: Your heart rate slows down significantly, reducing oxygen consumption.
2. Peripheral Vasoconstriction: Blood vessels in your extremities constrict, redirecting blood flow to your vital organs (brain, heart, lungs).
3. Blood Shift: Blood plasma moves into your chest cavity, helping to prevent your lungs from collapsing under pressure.
4. Spleen Contraction: Your spleen releases oxygen-rich red blood cells, increasing the oxygen-carrying capacity of your blood.
These responses help to extend your breath-hold time and protect your organs from damage caused by pressure and lack of oxygen.
Can You Train the MDR?
While the MDR is an innate reflex, research suggests that you can actually enhance its effects through specific training techniques. This is where apnea tables come into play.
Training the MDR with Apnea Tables
1. CO2 Tables: These tables focus on increasing your tolerance to carbon dioxide, which is a key trigger for the MDR. By regularly practicing CO2 tables, you can potentially strengthen the bradycardia response and peripheral vasoconstriction.
2. O2 Tables: These tables simulate the conditions of deeper dives by exposing your body to lower oxygen levels. This can potentially enhance your body’s ability to conserve oxygen and utilize it more efficiently, further strengthening the MDR.
3. Cold Water Exposure: Regularly exposing your face to cold water can also help trigger and strengthen the MDR. You can practice facial immersion in a bowl of cold water or incorporate cold showers into your routine.
Important Considerations:
Gradual Progression: Start with beginner-level tables and gradually increase the intensity as your body adapts.
Safety First: Always train with a qualified buddy or instructor, especially when practicing O2 tables or cold water exposure.
Listen to Your Body: Pay close attention to how you feel during and after training. Stop immediately if you experience any discomfort or concerning symptoms.
Unleash Your Inner Seal
By incorporating MDR training into your freediving routine, you can tap into your body’s natural ability to adapt to underwater environments. This can lead to significant improvements in your breath-hold time, diving depth, and overall freediving performance.
Remember, the MDR is a powerful tool, but it’s just one piece of the puzzle. For the best results, combine it with proper freediving techniques, mental preparation, and safety protocols. So, dive in, embrace the challenge, and unleash your inner seal!
