Vital Capacity: Why It Matters and How to Expand It
Why I’m Sharing This
Over the years of teaching and training, I’ve seen one thing hold true for just about everyone. The way we breathe sets the tone for everything else. It shapes how calm we feel, how clearly we think, and how well we move through both water and life.
In freediving, breath is our starting point. But even outside the ocean, building more awareness and space in the lungs can shift how we experience the world. This post is a look at why that matters, and how you can start working with it right now.
What Vital Capacity Actually Is
Vital capacity is the total amount of air you can move through your lungs, from a full inhale to a full exhale. It reflects the space available in your body for breath to move. This capacity is shaped by your rib cage, diaphragm, posture, and overall mobility.
In freediving, a larger lung volume gives us more air to work with, more time underwater, and greater comfort in the dive. But the benefits go far beyond performance.
Why It Matters Outside the Water
You do not need to be a diver to benefit from more breath. Increasing your lung capacity has been shown to support the nervous system, reduce anxiety, and improve recovery. Here are a few practical ways it helps:
Deeper breathing supports a calm and balanced nervous system
Stretching the intercostal and postural muscles improves alignment and range of motion
Efficient breathing helps clear mental fog and support focus
Better oxygen delivery supports recovery, sleep, and overall energy
There is also growing evidence that lung function plays a direct role in long-term health. Research suggests that lower lung capacity is linked with a higher risk of cardiovascular disease, metabolic disorders, and earlier mortality. In contrast, improving lung function can support both lifespan and quality of life. Small shifts in how we breathe can have a big impact over time.
A Simple Way to Start
To support your breath training, I’ve recorded a short video that guides you through a foundational stretching and mobility routine. It focuses on opening the rib cage, activating the diaphragm, and reconnecting with the breath.
This is something you can do whether or not you are diving. It pairs well with dry training, recovery days, or simply as a way to start your morning with presence.
Closing Thoughts
Vital capacity is not about pushing for more. It is about making space. In the lungs, in the body, and in the way we meet each moment.
Start gently. Be consistent. Let the breath guide your awareness inward.
If you have questions, or if you want support building this into your practice, reach out anytime. I will keep sharing tools and reflections here.
Breathe well,
Nate
