Holding your breath might seem like a simple trick or childhood dare, but there’s a fascinating science behind what happens inside your body when you do it.
Your body runs out of oxygen
When you hold your breath, your body continues using oxygen to support vital functions.
But it’s not the lack of oxygen that makes you desperate to breathe – it’s the buildup of carbon dioxide, which triggers your brain’s alarm system.
Your diaphragm starts to spasm to force you to breathe
As CO₂ levels rise, the muscles in your diaphragm begin to contract involuntarily to get you to breathe again.
This can cause an uncomfortable burning sensation and even pain in your chest and abdomen.
You can pass out
If you hold your breath too long, you may lose consciousness.
If you’re in a safe place, like lying down on dry land, your body will usually resume breathing automatically. But if you’re underwater, the consequences can be deadly.
It can improve your lung capacity
With training, you can gradually increase how long you can hold your breath.
Free divers use a method called apnea training, which involves cycles of breath-holding and controlled breathing to improve endurance and lung function.
It might protect your brain and stem cells
Some studies suggest that controlled breath-holding may reduce inflammation and protect brain stem cells.
In animal studies, oxygen deprivation has even triggered brain tissue regeneration – though this hasn’t yet been proven in humans.
It could even help you live longer
Improved lung function through breath-hold training is linked to increased lifespan.
A strong lung capacity helps your body absorb oxygen more efficiently, which supports overall health and longevity.
There are serious risks
The biggest danger of breath-holding comes when it’s done underwater. If you pass out, you may inhale water and drown.
This risk is higher during games, military training, or “breath-holding challenges” gone wrong.
It can raise blood pressure and blood sugar
According to research in the Journal of Applied Physiology, breath-holding can cause spikes in blood pressure and blood sugar, and may even increase the risk of brain damage in some cases. I
t’s not for everyone – especially those with health conditions.
Your motor coordination might suffer
Oxygen deprivation to the brain can impair balance, reaction time, and motor control.
That’s why holding your breath during physical activities like swimming or diving should always be done with caution and supervision.
Never train alone
If you’re interested in increasing your breath-hold time, do it safely and never alone – particularly in water.
Professional training and guidance from diving or medical experts can reduce risks and make your training more effective.
How long should you be able to hold your breath?
For most people, the average breath-hold time ranges between 30 and 90 seconds.
This is completely normal and depends on factors such as age, physical fitness, whether you smoke, and whether you’ve trained your breathing.
This article is based on information from Medicalnewstoday.com.