You are currently viewing 【自潛知識】自潛生活妙用,閉氣可以舒緩鼻塞!SISA 突發式靜態閉氣

【自潛知識】自潛生活妙用,閉氣可以舒緩鼻塞!SISA 突發式靜態閉氣

自由潛水應用在生活中,非常實用的小技巧!你常常鼻塞嗎?一定要試試看!


⚈ 為什麼閉氣可以舒緩鼻塞?

鼻塞的成因是鼻腔、鄰近組織和血管充滿過多的液體,造成腫脹,鼻子感覺被堵住無法好好呼吸。

閉氣的時候,高濃度二氧化碳會觸發「哺乳類潛水反射(MDR)」,其中有一項生理作用叫做「血氧轉移」,身體末梢血管會收縮,將血液集中到大腦與心臟——維持生命重要的組織中。

鼻腔的血管也會因此收縮,有暢通鼻子舒緩鼻塞的功用。而且「不需要閉氣很久」,就可以有這個效果喔!

⚈ 什麼是 SISA 閉氣?

突發式靜態閉氣 SISA(Sudden Interrupt Static Apnea)是自潛世界冠軍 William Trubridge 的練習技巧,可以快速累積體內二氧化碳並觸發潛水反射,達到訓練的方式。

⚈ SISA 練習方式(很簡單!)

  1. 不需要任何準備、不需要調息、不需要吸飽氣、不需要設備。
  2. 選擇比較舒服的坐姿或躺姿,在正常呼吸的狀態下,突然停止呼吸,直接開始閉氣。
  3. 閉氣到有點呼吸渴望、身體開始微微發熱或發脹,就可以恢復呼吸,並且立刻感覺到鼻子通了許多!⁡

沒有多做調息準備時,閉氣的身體二氧化碳濃度會上升較快,能夠很快達到出發潛水反射的效果。當恢復鼻呼吸後,儘量保持鼻子呼吸,就可以維持鼻子暢通囉。

⚠️此閉氣練習是「乾式練習」,是在「陸地上」的閉氣練習。

⚠️請勿單獨進行任何在「水域」中的閉氣行為。

⚠️未經合格教練指導,請勿嘗試長時間閉氣。

⚈ 澄實相關課程推薦

  • 證照課 AIDA1~4、Wave 1~2
  • 兒童與青少年自由潛水國際證照課
  • 課外團課、個別課、戒護服務
  • 專項工作坊:平壓、呼吸優化、水中肢體開發
  • 泳池競賽備賽專案

歡迎來訊官方LINE @orange_dive

 


 

Freediving Life Hack: Holding Your Breath Can Relieve Nasal Congestion!

⚈ How can holding your breath relieve nasal congestion?

Nasal congestion is caused by an excess of fluid in the nasal cavity, adjacent tissues, and blood vessels, leading to swelling and a feeling of blockage that hinders breathing.

When holding your breath, a high concentration of carbon dioxide triggers the “Mammalian Dive Reflex (MDR),” which includes a physiological process called “blood oxygen shift.” This process causes peripheral blood vessels to constrict and directs blood flow towards the brain and heart—essential organs for sustaining life.

This constriction also occurs in the blood vessels of the nasal cavity, which can help clear the nose and relieve congestion. Moreover, you don’t need to hold your breath for a long time to experience this effect!

⚈ What is SISA breath-holding?

Sudden Interrupt Static Apnea (SISA) is a training technique invented by world champion freediver William Trubridge. It quickly accumulates carbon dioxide in the body and triggers the dive reflex, serving as a training method.

⚈ Steps of SISA (very simple!)

  1. No preparation needed, no need to take a deep and full inhalation, no equipment required.
  2. Choose a comfortable sitting or lying down position. In a normal breathing state, suddenly stop breathing and start holding your breath.
  3. Hold your breath until you feel a slightly stronger urge to breathe or your body starts to feel a bit heated. Then, resume breathing and immediately notice that your nose feels much clearer!

When you hold your breath without any breathing preparation, the carbon dioxide level in your body rises faster, allowing the dive reflex to be triggered more quickly. After resuming nasal breathing, try to maintain breathing through the nose to keep it clear.

⚠️ This breath-holding exercise is a “dry practice” done on land.

⚠️ Do not perform any breath-holding activities in water alone.

⚠️ Do not attempt prolonged breath-holding without guidance of a qualified instructor.

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