Master the Mind, Conquer the Depths: The Neuroscience of Freediving
- Anthony Feoutis
- Mar 15
- 9 min read
Updated: Apr 3
Hello, underwater lovers!
What you’re about to read is a doorway—a glimpse into the ocean of thoughts, lessons, and wild experiences that make up The Depth Collector series.
This isn’t a polished pitch or a neatly packaged summary. It’s straight from the pages of The Depth Collector Book One, raw and real—just like freediving. Here’s a glimpse into pages 269 to 280.
So, grab your noseclip, take a deep breath, and let’s dive into The Neuroscience of Freediving.
If you’re interested, you can download my free ebook about mental hacks—a sneak peek into The Depth Collector Book 1, Pillar 5.
The Depth Collector Book One
Page 269 to 280
A Note Before We Dive In
The human brain remains one of the greatest frontiers of science—complex, adaptive, and, in many ways, still mysterious. While neuroscience has made remarkable progress in mapping its structures and functions, many aspects of how our minds work—especially under pressure or fear—are still being explored, debated, and revised.
In this article, I’ll share insights into the brain’s emotional circuitry—particularly how regions like the amygdala and prefrontal cortex influence our reactions, mindset, and, from my perspective, performance in freediving. To ground this in science, I’ve included references to several studies at the end. These are meant to support—not replace—your own curiosity and critical thinking.
I warmly invite you not only to read the studies provided but also to explore further. Question what you read, connect it to your own experiences, and, above all, remain open to discovery. Freediving is about depth—in water, yes—but also in self-understanding.
The Physiology of Fear
Face Everything And Rise
Being honest with myself and admitting my fear of diving deeper was a crucial first step. However, to truly conquer it, I realized I needed to understand this emotion thoroughly. As I delved deep into this topic, it felt like tumbling down a rabbit hole, and I would have never imagined how fascinating this exploration proved to be. I mean it. It changed my approach to mental preparation for freediving and changed the way I approach my whole life.
Fear is a physiological response to a perceived threat, and it's important to recognize that you and I have a different perception of the same danger. Our tolerance level when facing threats isn't the same. If you and I have different tolerance levels in the face of the same danger, and if the magnitude of our reactions to the same event differs, this logically suggests that these reactions can be trained and managed.
When fear strikes, our bodies go on red alert, activating that ancient evolutionary mechanism we all know and dread: the 'fight-or-flight' response. But here's the plot twist: stress isn't some vague, ethereal concept; it's a concrete physiological reaction—measurable, tangible, and most importantly, malleable. Yes, you can feel it, quantify it, and best of all, change it.
Here is how the 'fight-or-flight' unfolds:
When you encounter something that seems dangerous, your sensory systems—like sight and sound—send the information to your amygdala. The amygdala is a critical part of your brain responsible for emotional processing. It's the fear factory. If it decides that the situation is indeed a threat, it sends a signal to the hypothalamus.
The hypothalamus acts like a control center, communicating with the rest of the body through the autonomic nervous system. This communication triggers a series of physiological responses designed to prepare your body to deal with the threat.
One of the first things that happens is the release of adrenaline, a hormone that gets your body ready for rapid action. Almost immediately following adrenaline, another hormone called cortisol joins the mix. Together, they course through your bloodstream.
Most cells in your body have specific proteins called glucocorticoid receptors, designed to bind with cortisol. Once cortisol is bound to these receptors, it triggers changes in the cells. It elevates blood sugar levels to provide a quick energy source and intensifies your heartbeat to pump more oxygen into your muscles.
The human body is an awe-inspiring marvel of natural engineering.
Master the Mind, Conquer the Depths: Amygdala
The amygdala consists of two small, almond-shaped clusters of nuclei located deep within the temporal lobe of each cerebral hemisphere of the brain. It's a crucial limbic system component, a collection of brain structures regulating our behavioral and emotional responses. While the amygdala is renowned for its pivotal role in the 'fight-or-flight' response, it also performs a multitude of other functions.
These responses include:
Threat detection
It identifies potential threats in our environment.
Triggering physical responses
It initiates bodily reactions to these threats, such as retracting your hand from a hot surface.
Fear conditioning
It contributes to the development of fear responses based on past experiences, such as developing a fear of diving after a lung injury or a deep blackout.
Processing positive emotions
It's not just about fear and threats; the amygdala also plays a role in experiencing positive emotions.
Encoding emotional memories
It helps to create and store emotional memories, ensuring we remember significant emotional events.
In essence, the amygdala is the stage upon which the little monkey in your mind performs, influencing your performance abilities. This amygdala, along with your inner monkey, build mental barriers. We've all been there–executing a flawless dive in training, only to find the same dive incredibly challenging during a competition, all because of internal interference like nervousness, anxiety, or even pesky negative thoughts. Damned little monkey!
Hacking Your Brain
Preparing your mind for freediving is akin to hacking your own brain. It's training and learning to tame the monkey mind (amygdala), breaking the mental barriers to unlock your optimal performance by optimizing focus and calm.
Historically speaking, humans have evolved with a focus on rapid response to life-threatening situations. 250,000 years ago, there was little room for deliberation; survival hinged on quick, instinctual reactions orchestrated by the amygdala. The cerebral cortex, which now plays a significant role in complex thinking and reasoning, was less dominant in those times.
While physical threats have largely diminished in modern societies, we now face different challenges. Let's call these challenges 'psychological survival.' These challenges revolve around threats to our self-identity, such as how we define ourselves and our self-esteem, which involves evaluating our own worth and goals.
The amygdala, originally a survival mechanism tuned to detect immediate physical dangers, is activated by these psychological threats. However, the tools needed for psychological survival are different from those for physical survival. Our modern 'instincts'—better understood as learned behaviors or 'baggage'—often manifest as perfectionism and fear of failure. These are strategies designed to protect our psychological well-being but can be counterproductive and add stress.
Master the Mind, Conquer the Depths: Prefrontal Cortex
This is where the prefrontal cortex comes into play. Its role in rational thinking and decision-making can help us navigate these modern complexities. By understanding our triggers and the psychological survival strategies we default to, we can better manage our responses.
The prefrontal cortex controls executive functions like planning, organizing, and problem-solving—skills essential for navigating daily chores and long-term goals. This brain region also enables us to assess whether our emotional or psychological 'baggage' is serving us well or needs adjustment. When it comes to deep diving, much of this baggage is unnecessary and should be re-evaluated or left behind.
The challenge for us as freedivers lies in adequately managing the interaction between the amygdala and the prefrontal cortex. Imagine the prefrontal cortex as a battery. The more charged it is, the better you can think clearly and keep your emotions in check. This is ideal for your dive. You'll be in control of both your mind and your body, able to keep your heart rate steady and not let stress mess up your dive.
Recharging your mental battery starts with one thing: RESTING. Now, let's clarify—this isn't the sort of rest that involves a cinema night accompanied by a fine glass of red wine, despite my French sensibilities. What I'm advocating for here is sleep. And not just any sleep—high-quality, restorative slumber that refreshes and revitalizes you. Think of it as an essential component of your training regimen; in other words, resting is indeed a form of training.
But let's not stop at sleep. You can't downplay the importance of proper nutrition and hydration. In the grander scheme of things, becoming a freediver—and mastering the mind—requires more than isolated practices. It calls for a holistic approach to life. In essence, Aristotle's timeless adage, 'Mens sana in corpore sano,' offers an enduring blueprint for the balanced lifestyle that a freediver—and indeed, anyone—should aspire to.
Master the Mind, Conquer the Depths:
Vagus Nerve
The 'Soul' Nerve
The Polyvagal Theory, introduced by Dr. Stephen Porges, explores how the vagus nerve shapes our autonomic responses—affecting everything from how we react to stress to how we connect with others. While it’s not a universally accepted model in neuropsychology, it can offer a helpful lens for understanding how your nervous system—and especially your vagus nerve—plays a part in your freediving experience. In the spirit of honesty and transparency, I’ve also included a scientific study by Caroline Giroux, Daniel Ahlers, and Alyssa Miawotoe, who critically examines the core assumptions of Polyvagal Theory.
This nerve operates a two-way communication system: 80% of the signals travel from the body to the brain, while 20% go from the brain to the body, regulating organs and muscles. Being the longest cranial nerve, its path takes it beyond the head and neck, reaching organs such as the heart, lungs, stomach, liver, kidney, spleen, gallbladder, pancreas, and intestines. It regulates swallowing, vocalization, breathing, heart rate, blood pressure, digestion, immune responses, and even the gut microbiome.
The vagus nerve operates continuously, much like a perpetually active antenna. It's always 'on,' receiving signals from our body's interior, the external world, and even the energies from the nervous systems of others around us. This is fascinating. Have you ever noticed how you can sense when someone nearby becomes agitated or nervous?
For freedivers, this characteristic of the vagus nerve is especially crucial. When striving for a new personal record, selecting your coach and safety divers involves more than ensuring motivational talk and physical safety. These individuals significantly influence your emotional state and self-confidence, thereby directly affecting your performance. The aura and energy they emit can either soothe or excite your vagus nerve, altering your performance capabilities.
The autonomic nervous system and the vagus nerve are perpetually in a dance, like two lovers waltzing. You have the power to set the music's tempo. With practice, you can choose which part of the nervous system to activate. Indeed, stimulating your vagus nerve and engaging your cranial nerves can foster a sense of safety, calm, and peace.
Activating and toning the vagus nerve can be achieved through simple practices like self-massage, particularly around the ears where the nerve is closest to the surface. This can be complemented with specific physical exercises, vocal exercises, and breathing techniques. Breathing through the nose stimulates the vagus nerve, as opposed to mouth breathing, which inhibits its activation. Incorporating probiotics in your diet, practicing cold-water therapy, and engaging in calming practices like yoga or meditation can also support the vagus nerve.
I truly believe that engaging with your 'soul nerve' opens up a realm of possibilities for greater self-regulation, deeper connections with others, and enhanced inner peace. The vagus nerve is more than a physical entity; it's a vital player in our emotional and psychological well-being, offering new pathways for health, healing, and optimal freediving performance. That’s the way I’ve come to understand it, at least for now.
Stanley Rosenberg's Basic Exercise is a simple yet powerful eye movement technique designed to reset the vagus nerve and regulate the autonomic nervous system. I discovered this practice a few years ago, and it’s been an incredible tool just before my dives to promote calm and restore balance.
Stanley Rosenberg's Basic Exercise for Autonomic Nervous System Regulation
Starting Position:
Begin by lying on your back.
As you become more accustomed to the exercise, you can also perform it while sitting, standing, or continuing to lie down.
Hand Placement:
Interlace your fingers and place your hands behind your head.
Let your head rest gently on your intertwined fingers.
If shoulder stiffness prevents you from using both hands, one hand is sufficient, ensuring it touches both sides of your head.
First Eye Movement:
Keep your head still and look to the right using only your eyes. Don't turn your head.
Stay in this position until you experience a relaxation signal (swallow, sigh, or yawn) after 30-60 seconds.
Recognizing Relaxation Signals:
A relaxation signal is typically a swallow, sigh, or yawn.
A sigh usually involves a double in-breath before exhaling.
Returning to Center:
After the relaxation signal, bring your eyes back to looking straight ahead.
Second Eye Movement:
Without moving your head, shift your gaze to the left.
Wait again for a relaxation signal (sigh, yawn, or swallow).
Completing the Exercise:
Gently remove your hands and slowly sit up.
Just before every dive, regardless of depth, I always use this relaxation technique. I've simplified it to focus solely on eye movements, practicing with my eyelids closed. I don't lie on the surface or interlock my fingers—no one even realizes what I'm doing. All they see is me yawning... twice.
Scientific Studies
"Understanding the Stress Response" by Harvard Health Publishing:
"Physiology, Stress Reaction" from StatPearls, NCBI Bookshelf
"How Stress Hormones Shape Memories of Fear and Anxiety in Humans" published in Neuroscience & Biobehavioral Reviews
"Contributions of the Amygdala to Emotion Processing: From Animal Models to Human Behavior" by Phelps & LeDoux
"The Role of the Amygdala in Emotional Learning" by Davis & Whalen:
"Amygdala–Prefrontal Cortex Functional Connectivity During Threat-Induced Anxiety and Goal Distraction" by Andrea L. Gold, Rajendra A. Morey, and Gregory McCarthy.
"The Role of the Medial Prefrontal Cortex-Amygdala Circuit in Stress Effects on the Extinction of Fear" by Irit Akirav, Mouna Maroun
"The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system" by Stephen W. Porges
"Polyvagal Approaches: scientifically questionable but useful in practice" by Caroline Giroux, Daniel Ahlers, and Alyssa Miawotoe
To be continued…
If what you’ve just read sparked your curiosity, know this—it’s just a ripple on the surface. The Depth Collector series plunges deep into this pillar, uncovering layers of insights, lessons, and practical tools to refine your freediving journey.
And it doesn’t stop here. The series explores all eight foundational pillars, packed with everything from mental hacks to sports nutrition, breathing techniques, training plans, and more.
Read more about the other pillars on the blog, or grab your copy here.
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