4 Reasons Why You Might Get Early Contractions in Freediving (at Depth) And What To Do About It

Descent contractions at any depth can be triggered by one or more of these four things.

1. Poor equalisation technique

Using too much force with any kind of equalisation will create lots of tension — especially Valsalva, which you should avoid if possible, as it's incredibly forceful.

2. Shifting too much air

Another equalisation issue... typically you need to have some air in the mouth to EQ. If you're moving this air from lungs to mouth with too much force or in a very sloppy way, it can trigger contractions as the diaphragm spasms from too much stimulation.

3. Feeling the pressure

Tension can also build-up as your lungs compress. Surprise! This can impact divers at any depth. Your body may need more time to adapt to the pressure and working on increasing comfort with compressed lungs should help.

4. Mental fear of depth

Many people who experience early contractions, or indeed believe they have EQ issues, may actually at some level have a fear of going deeper. Even if the desire to dive deep is there, you may still feel nervous about the dives, especially if you’re constantly pushing yourself to your maximum. This nervousness and tension can induce a stronger and earlier urge to breathe.

First up, find a good instructor who can coach and develop your equalisation technique (Frenzel or Mouthfill), making sure it's as passive as possible to avoid building tension.

If your EQ is on-point, then pressure may be a factor, and you should consider ways to replicate pressure at depth. Practising ½ (FRC) or empty (RV) lung can help you get comfortable with the feeling of compression.

If you’re not diving deeper than 40metres, these exhale exercises are best done dry to avoid the stress of actual depth. Try doing relaxed (no contractions) static training on 1/2 lungs (passive exhale), or empty (forced exhale) lungs. Work on improving your no contraction-time on these exhale static exercises and as you improve you’ll find you’re more comfortable at depth.

NOTE: Anyone experiencing pressure-related tension diving deeper than 40m should practise RV/FRC at depth for best results.

As for fear of depth, approach this gently – don’t push yourself to go deeper before you are ready, listen to yourself, and try to lighten up and have fun. You may find you’re quite happy at the depth you’re comfortable with, or you may overcome your fear entirely.

In short, give yourself time and never push yourself to do dives you’re not 100% ready, excited, and confident to do.