How long can a human hold their breath?

The average healthy human can hold their breath underwater for 1-2 minutes. World class free divers can hold their breath for over 10 minutes. The current Guinness World Record for holding breath underwater is 24 minutes 3 seconds for men and 16 minutes 32 seconds for women.

Table of Contents

What factors affect breath holding time?

There are several factors that affect how long a person can hold their breath:

Lung capacity – People with larger lung capacities can take in more oxygen for storage.

Fitness level – Highly trained free divers can maximize oxygen use and carbon dioxide tolerance.
Body size – Smaller people generally have slightly higher breath holds.
Breathing technique – Special breathing techniques can maximize oxygen intake before submersion.

Water temperature – Cold water helps constrict blood vessels and improves dive response.
Body fat – Increased body fat reduces lung capacity.
Age – Breath hold time declines gradually with age as lung function decreases.

Sex – Men generally have around 25% better breath hold capability than women on average.

Physiology of breath holding

When holding breath, the body goes through several physiological changes and adaptations:

Initial oxygen stores – The lungs, blood, and muscles contain oxygen stores that can be utilized.

Blood shifts – Blood moves from extremities to vital organs to conserve oxygen.
Bradycardia – Heart rate slows down to conserve oxygen.
Vasoconstriction – Blood vessels constrict to preserve oxygen for vital organs.

Carbon dioxide tolerance – CO2 builds up in blood and tissues but can be tolerated.
Spleen contraction – The spleen releases extra red blood cells to boost oxygen capacity.
Diaphragm contractions – Involuntary diaphragm contractions provide oxygen boosts.

As oxygen runs low, the body experiences distress signals:

Air hunger – A strong desire to breathe.
Hypercapnia – High carbon dioxide levels in blood.

Hypoxia – Low oxygen reaching body tissues.
Loss of consciousness – Occurs if hypoxia is severe.

Dangers of extended breath holding

Breath holding for prolonged periods can be extremely dangerous. Potential risks include:

Hypoxic blackout – Loss of consciousness due to severe lack of oxygen.
Drowning – Inability to reach air after blacking out underwater.
Anoxia – No oxygen reaching the brain, causing brain damage or death.

Hypoxic convulsions – Seizures caused by critically low oxygen.
Pulmonary edema – Fluid buildup in lungs.
Hypercapnia – Dangerously high carbon dioxide levels.

Cardiac arrest – Heart stops beating due to oxygen deprivation.

Competitive or repetitive prolonged breath holding should only be done under strict supervision to prevent fatal blackouts. Hypoxic training may help gradually increase breath hold time but also carries risks.

Average breath hold times

Here are some average breath hold duration capabilities for different categories:

Category	Average Breath Hold
Untrained person	30-90 seconds
Moderate swimmer	1-2 minutes
Freediver	2-4 minutes
Competitive freediver	5-10+ minutes
World champion freediver	10-25+ minutes

These averages can vary substantially based on the individual’s training, physiology, and oxygen utilization capabilities.

World records

The current Guinness World Records for longest time breath held voluntarily are:

Men – 24 minutes 3 seconds, Aleix Segura Vendrell (Spain), February 2016

Women – 16 minutes 32 seconds, Natalia Molchanova (Russia), June 2009

These record holders used extensive training and oxygen maximization techniques to achieve extraordinary breath hold durations. However, such extreme durations also carry significant risk of blackout.

Training for better breath holds

Some techniques for increasing breath hold duration include:

Breathing exercises – Pursed lip breathing, diaphragmatic breathing, hypoxic training.
Cardiovascular exercise – Improves lung capacity and fitness.
Depth adaptation – Slowly descending in water trains body compression adaptation.

CO2 tolerance – Gradually increasing CO2 acidosis desensitizes urge to breathe.
Relaxation techniques – Reduce oxygen demand and panic response.
Static apnea – Breath hold repetitions with recovery breaths.

Always train under supervision, never hyperventilate, and respect body limits to avoid blackout. Even world champion freedivers have died from extreme breath holding attempts.

Differences among populations

Certain populations have higher average breath hold capabilities:

Elite freedivers – Extensive physiological training maximizes breath hold duration.

Pearl divers – Cultural heritage of diving for prolonged times increases tolerance.
Indigenous peoples – Selection pressures in some groups increased diving traits.
Children – Higher oxygen demand but greater dive response than adults.

Conversely, some groups tend to have lower breath hold duration:

Smokers – Reduced lung function and oxygen capacity.
Older adults – Decreased lung function due to age.

Overweight people – Excess fat reduces lung capacity.
Pulmonary disease patients – Certain illnesses impair respiratory function.

However, training can help improve breath hold ability in most populations when done safely and gradually.

The mammalian dive response

Humans and other mammals share an innate “dive response” when submerged underwater consisting of:

Bradycardia – Slowed heart rate to reduce oxygen use.
Peripheral vasoconstriction – Reduced blood to extremities.

Blood shift – Preferential blood flow to heart and brain.
Splenic contraction – Release of extra red blood cells.
Glucose increase – Provides energy to heart and brain.

This oxygen preserving response allows humans and other diving mammals like seals and whales to stay underwater for extended periods. The adaptations are more pronounced in aquatic mammals but humans retain this ancient response.

Evolutionary adaptations for diving

In addition to the mammalian dive response, seals, whales, and other diving specialists have evolved adaptations that allow remarkable diving ability including:

High blood volume – More blood to store oxygen.

High hemoglobin – Increased oxygen carrying capacity.
High myoglobin – Oxygen storage in muscles.
Collapsing lungs – Prevents gas exchange at depth.

Flexible ribcages – Allows lung collapse under pressure.
Tolerance to nitrogen narcosis and oxygen toxicity.

These allow seals, sperm whales, and other champion divers to forage underwater for 30 minutes to over an hour on a single breath, and dive to depths of over 1,000 meters.

Breath-hold diving animals

Here are some exceptional breath-hold diving examples among air-breathing vertebrates:

Animal	Maximum Breath Hold
Sperm whale	90 minutes
Elephant seal	120 minutes
Killer whale	15 minutes
Leatherback sea turtle	85 minutes
Green turtle	5 hours
Dolphin	10-12 minutes

Marine mammals and sea turtles have incredible diving capabilities due to specialized physiology and adaptations for their aquatic lifestyles.

Breath holding in water vs. air

There are key differences holding breath in water compared to air:

Cold water – Triggers mammalian dive reflex, conserving oxygen.
Facial submersion – Also amplifies dive response.
Hydrostatic pressure – Helps empty lungs of residual air.

Buoyancy – Reduces effort needed to stay submerged.
Hyperventilation – Less effective due to rapid CO2 absorption.

Due to these factors, most people can hold their breath significantly longer in water than on land. However, loss of consciousness can still occur underwater if ascent is delayed or prevented after hypoxia sets in.

Controlling the urge to breathe

Some techniques to delay the involuntary breathing reflex when breath-holding include:

Pursed-lip breathing – Slows CO2 buildup.
Meditation – Reduces oxygen demand and stress response.

Hypoxic training – Helps increase CO2 tolerance over time.
Distraction – Diverts focus from physical discomfort.
Habituation – Repeated exposure delays urge to breathe.

Relaxation – Minimizes muscle tension and oxygen consumption.

However, the breathing reflex should never be ignored entirely as it is the body’s warning sign to avoid dangerous oxygen deprivation.

Blackout risk when breath-holding

Hypoxic blackout while breath-holding underwater can be fatal. Risk factors include:

Hyperventilation – Lowers CO2 without increasing oxygen stores.
Depth – Increased pressure causes more rapid oxygen depletion.
Exercise – Higher metabolic oxygen demand.

Poor technique – Inadequate exhalation before submersion.
Shallow dives – Insufficient surface time for gas exchange.
Panic – Accelerates oxygen use and early blackout.

Never hyperventilate before breath-holds. Ascend at first urge to breathe. Use buddy system and supervision for safety.

Shallow water blackout

Shallow water blackout refers to loss of consciousness caused by hypoxia during breath hold in shallow water of 10 feet or less. Risks include:

Safety illusion – Feeling of control in shallow depths.

Underwater blackout – Victim can’t reach air when unconscious.
No opportunity to recognize hypoxia warning signs.
Danger of drowning minutes after losing consciousness.

Never swim alone when practicing breath holds. Shallow water can be the most dangerous due to increased blackout risk.

Breath-hold blackout stages

The progression of hypoxic blackout includes:

Discomfort – Air hunger, hypercapnia, muscle spasms.

Loss of motor control – Difficulty moving limbs or coordinating movement.
Tunnel vision – Darkened peripheral vision.
Loss of consciousness – Victim becomes unresponsive.

Hypoxic convulsions – Muscle spasms, gasping, vomiting upon revival.
Anoxia – No oxygen to the brain causes death.

Warning signs should prompt immediate controlled ascent. Always dive with a partner to allow rapid rescue if blackout occurs.

Rescue procedures for blackout

If observing a breath-hold diver lose consciousness, follow these rescue steps:

Shout to alert other divers.
Approach and turn victim face-up.

Tow victim to surface.
Remove equipment obstructing airway.
Get victim out of water quickly if possible.

Give rescue breaths if not breathing.
Perform CPR if no pulse.
Place in recovery position between breaths.

Call emergency medical services.

Rapid revival is critical after hypoxic blackout. CPR may be needed if the victim does not regain consciousness and resume breathing quickly.

Safe breath-hold diving tips

To safely practice breath-hold diving:

Never hyperventilate beforehand.
Ascend at first urge to breathe.
Dive with a partner to allow rapid rescue.

Use buoyancy control for easy ascent.
Minimize physical exertion to reduce oxygen demand.
Allow full recovery between breath holds.

Learn to recognize personal limits.

Breath-hold training should involve gradual progression under close supervision to ensure safety at all times.

Conclusion

In summary, the average healthy human can hold their breath for 1-2 minutes, with elite free divers capable of 10 minutes or more. However, extended breath holding underwater carries significant blackout risk. For recreational swimming and snorkeling, never hyperventilate before breath holds, always dive with a partner, ascend at first urge to breathe, and avoid pushing the limits. With proper precautions and training, breath-hold diving can be an enjoyable underwater activity.