Breathing cycle: 10.0 seconds · adjust the cadence anytime.
What’s “normal” breathing underwater?
Training agencies agree on slow diaphragmatic breaths with a longer exhale than inhale and no empty-lung hold. A brief full-lung pause is fine when the airway stays open.
Where to aim
Keep the airflow smooth. Start the inhale from the abdomen, let the chest finish it, and let the exhale be soft and slightly longer so buoyancy stays steady.
Starter cadences
Try 4–0–6 seconds for relaxed cruising, 3–0–5 for light effort, and 5–0–8 for very calm stops. Want a gentle pause? Use 4–1–6 with an open airway. Adjust if you feel breathless or rushed.
Adjust to conditions
Water temperature, suit thickness, weighting, current, workload, and lung volume all shift the ideal cadence. Let each dive tell you what feels best.
Stay mindful
Skip breathing, shoulder breathing, or choppy exhales upset buoyancy and comfort. Fix weighting and trim first, then let the rhythm settle you.
This tool supports relaxation and rhythm. It is not medical advice and does not replace training or your dive computer. Stop if you feel dizzy, tingly, or short of breath, and communicate with your buddy. Always follow your training, local procedures, and dive plan.