Do you want to feel confident and calm in the water?
Water is a natural element for many – but conditions, waves, or the underwater world can still feel intimidating. As a surfer, paddler, open water swimmer or scuba diver, you often face situations where breath control and a calm mind matter more than physical strength.
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This book offers a concrete way to build confidence in the water. You’ll learn to hold your breath in a relaxed and conscious way, which increases your sense of safety and helps you stay in control – even in challenging conditions.
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Order the book and learn to use your breath as a tool in the water.
Why is breath control such an important skill for anyone in the water?
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Water stirs up emotion – excitement, joy, but sometimes tension or fear. In waves, while diving, or in rough weather, there’s no time to think about breathing. That’s why the ability to hold your breath is a key part of water safety.
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When you understand how breath-holding works in your body – and why it’s a skill we all already have – you gain a whole new kind of confidence. You won’t panic if you end up in the water or face the unexpected. You’ll know how to pause, breathe, and trust your body.
Even just reading this book will help you understand why we can all safely hold our breath and how the dive response is activated.
You don’t need to train for weeks – trying a few simple exercises is enough to notice, within days, how natural and useful this skill really is.
In this book, you will:
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Practice breath-holding step by step – starting on dry land
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Understand what happens in your body when you hold your breath
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Build the ability to stay calm even in unexpected situations
Breath-holding isn’t just for diving – it’s a valuable skill for anyone who spends time on or near the water.
If being in the water makes you nervous or breath-holding feels uncomfortable
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Many people who enjoy water sports have experienced that moment when holding their breath doesn’t come easily. A wave catches you off guard, the kayak tips, your mask leaks – and your body reacts with tension. Your breathing speeds up, your mind panics, and your body tightens. Training turns into pushing, and your system starts to resist.
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This isn’t failure. It simply means your body and mind haven’t yet been gently prepared for breath-holding.
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In this book, you won’t be trying to extend your times by force.
Instead, you will:
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Learn to notice and accept your body’s reactions
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Practice breath-holding step by step – safely, calmly, and with ease
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Build trust that stays with you in the water – in moments where your breath matters most
Why practice breath holding?
When you train breath-holding, you learn to breathe better – deeper, slower, and more efficiently. You begin to use your lungs to their full capacity. This is not only important for performance – it also increases body awareness, presence, and peace of mind in daily life.
Breath-holding is a powerful and versatile practice that benefits both body and mind. When done regularly, breathing and apnea exercises strengthen the muscles of the respiratory system – especially the diaphragm and chest muscles – improving lung capacity and breathing efficiency.
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Breath-holding also increases your body’s ability to tolerate higher levels of carbon dioxide. As COâ‚‚ builds up, blood vessels dilate and circulation improves. This enhances the delivery of oxygen and nutrients to the muscles, improving endurance, performance, and recovery. A higher COâ‚‚ tolerance also helps maintain the body’s optimal pH balance, making oxygen more available for use in your muscles.
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Improving COâ‚‚ tolerance through breath-holding is one of the most effective ways to support overall well-being and athletic performance.
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Breathing exercises also have a deep mental dimension. Focusing on your breath promotes relaxation, reduces stress, and brings mental clarity. Breath-holding activates the body’s natural dive response, which helps conserve oxygen by quieting the brain’s “thinking center.”
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This oxygen-saving reflex makes freediving and breath-holding a uniquely calming and meditative practice – one that supports resilience, presence, and both physical and mental endurance in everyday life and demanding situations.
AUTHOR
Johanna Nordblad
ICE DIVING WORLD RECORD HOLDER
I’m a freediving instructor and a three-time world record holder. I’ve taught breath-holding to both beginners and elite athletes, and I’ve seen the powerful effects of simple exercises: calmness, confidence, endurance, and the joy of moving in water.
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I wrote this book because I believe breath-holding is a skill everyone should have – not just competitive divers. Training can be enjoyable, safe, and deeply relaxing.
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If you want to learn how to breathe properly, breath-holding is one of the easiest and most effective ways to do it.
You can learn more about me and my work in the Netflix documentary
“Hold Your Breath: The Ice Dive” (2022)
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Order the book now and start your journey into the world of breath.
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