The ability to hold one’s breath for an extended period of time is a remarkable feat that tests the limits of human physiology. World records for breath holding provide insights into how long a person can go without breathing under controlled conditions. In this article, we will explore the current world records for breath holding and the techniques used by competitive breath holders to achieve extreme times.
Current World Records
The current Guinness World Record for holding one’s breath underwater is 24 minutes and 3 seconds, set by Budimir Šobat of Croatia in March 2021. This broke the previous Guinness record of 23 minutes and 30 seconds which had stood for over 10 years.
For static apnea, which is breath holding without any water immersion or assistance, the Guinness World Record is 22 minutes 29 seconds, set by Aleix Segura of Spain in February 2016.
The overall world record for breath holding of any kind was set by Stig Severinsen in 2012, with a time of 22 minutes. However, this record was set using pure oxygen prior to the attempt so Guinness does not recognize it as an official record.
Techniques Used by Competitive Breath Holders
Extreme breath holding requires excellent technique as well as physical preparations. Here are some of the methods used by competitive apnea athletes to achieve record-breaking breath holds:
- Hyperventilating – Taking a series of deep rapid breaths before submerging charges the blood with oxygen.
- Buccal pumping – Rhythmic motion of cheeks that pushes air from mouth to lungs during submersion.
- Relaxation – Staying calm and limiting movement preserves oxygen stores.
- Carbon dioxide tolerance – Training to withstand higher CO2 levels delays the breathing reflex.
- Hypoxic training – Reducing oxygen intake stresses the body to adapt to low oxygen.
- Fasting – Avoiding food intake for up to 24 hours reduces oxygen consumption.
Additionally, many athletes rely on mental techniques like meditation and yoga to remain focused and ignore discomfort during a breath hold. Proper form and floating technique are also critical to conserve energy and oxygen.
Physiological Effects of Extended Breath Holding
Breath holding for several minutes triggers pronounced effects and adaptations in the body:
- Lowered heart rate as mammalian diving reflex kicks in
- Blood shift from limbs to vital organs to conserve oxygen
- Increased blood pressure due to accumulating carbon dioxide
- Gradually rising carbon dioxide causing desire to breathe
- Decreased oxygen in tissues eventually causing loss of consciousness
The most dangerous risk of extended apnea is shallow water blackout, which can occur near the end of a breath hold when oxygen runs critically low. Competitive events require supervision for safety.
Training for Extended Breath Holding
It takes dedicated training to work up to record-setting breath holds of over 20 minutes. A gradual structured program allows the body to adapt to the physiological strains. Some best practices for breath-hold training include:
- Starting with intervals of 1-2 minutes and slowly increasing over weeks and months
- Focusing on relaxation, meditation, and yoga to hone mental stamina
- Practicing in a pool or with a partner for safety
- Optimizing form and technique to minimize energy use
- Building tolerance for higher carbon dioxide levels
- Adding hypoxic training to boost oxygen efficiency
With dedication and proper preparation, the outer limits of static apnea can be pushed even further. But any training must be done cautiously due to the health risks involved.
Benefits and Dangers of Breath Holding
In addition to being an extreme sport, breath holding has been associated with some potential benefits:
- Lowered blood pressure
- Increased lung capacity
- Reduced stress and anxiety
- Boosted cardiovascular health
However, there are also substantial dangers that need to be considered:
- Risk of passing out if breath hold is too long
- Possibility of shallow water blackout
- Lightheadedness or dizziness after breath hold
- Headache, fatigue, or shortness of breath
- Increased risk if person has medical conditions like heart disease
Anyone interested in exploring breath holding should start with brief intervals under 30 seconds and gradually build from there. Competitive static apnea requires extensive skill training and safety precautions.
Conclusion
Record-setting breath holds over 20 minutes demonstrate the extreme limits of human capabilities. Top competitive apnea athletes use specialized techniques and rigorous physiological training to achieve such feats. However, extended breath holding presents serious dangers that require supervision and emergency precautions. While brief intermittent breath holds may offer some benefits, attempting extremes of static apnea beyond one’s training is extremely high risk.