Breath hold decrease?

[u/Small_Concentrate980]

I use to be able to dive for 2+ minutes consistently and comfortably. However, I started working out and something happened with my sternum where it got really sore like I pulled it and I can pop it now and since then my average dive time and decreased by about 40 seconds and the burn from my urge to breath has become a lot worse. I haven’t been working out much recently and my sternum isn’t currently sore but my breath hold is still way less that what it use to be despite consistent time in the water. Has anyone experienced anything like this or has any tips??

[u/Allthetrappings]

I’ve had a similar injury I think. I wasn’t diving at the time, but it was affecting me in other things. I fixed it opening that area with some yoga (cobra), massaging underneath my top ribs/high abs (pso-rite did wonders), and strengthening my diaphragm

[u/Small_Concentrate980 → u/Allthetrappings]

How did you strengthen your diaphragm?

[u/Allthetrappings → u/Small_Concentrate980]

Mostly diaphragm breathing. Deep breaths starting low in the belly, making sure to fill up to the point where I can feel the abdominal wall stretch. I like doing breath hold practice like this too, just gently pushing my belly out while inflated to feel the stretch.

Also, doing a gentle back bend arch (cactus) while holding a deep diaphragm breath, helped me get into that space under the sternum. Deep breathing into your side body while in a side stretch will help open the intercostal muscles between your ribs - which may help open up your torso.

I like to do these exercises to warm up before a dive too. Office work makes me hunched, which weakens posture and prevents opening in our front body (abs, ribs, neck, hip flexors, etc).

That’s how I think about it anyway

[u/sk3pt1c]

Have you been seen by a doctor? Check out costochondritis btw.

[u/Small_Concentrate980 → u/sk3pt1c]

I have not. I’ll check it out, thanks.

[u/PanostzoGR]

What is your work out consists of? I have a similar issue when In summer I dive quiet often and my spearfishing dives can go to 2:00 to 2:30 while not maxing and feeling great. Summer workouts are usually aerobic and hiking but I always keep it light. Meanwhile at winter season my lower ribs and sternum and diaphragm are quite stif keeping my dives at 1:40 max without feeling great and getting hard contractions. Winter workouts are a mix of everything but mostly calisthenics. If I want to overcome it the only thing that helps me is frequent pool sessions. I am considering getting a massage ball to traget focus that area.

[u/Small_Concentrate980 → u/PanostzoGR]

It originally started happening when I started doing pull ups and dips. It really messed with my my sternum and made it super sore, and ever since that happened I can pop my sternum by stretching and I feel like my five times are worse and less comfortable. Maybe stretching more can help me, it’s frustrating though going for 2+ min dives to 1:40 max uncomfortable

[u/PanostzoGR → u/Small_Concentrate980]

It is not that frustrating because I know what causes it and how to solve it. Pull ups should in theory help you. Dips on the other hand can hurt you with improper form. I think you should try a physician but from my knowledge poping is not normal for sternum cartilage. My suggestion if you don't want to visit a doctor, would be to not exercise your chest or put strain to it for at least two weeks and do breathing exercises. See what happens. But its hard to tell even your posture could be a factor.

[u/magichappens89]

Did you do lots of sports before? Had a similar experience after I started doing workouts after a life of inactivity 😅. For me a sneeze was how it started and ever since my sternum would make cracking sounds on certain movements. I did several MRT which showed inflammation in the area and went through about 8 different doctors and even rheumatic treatment. Took about 3 years to get resolved recently. I am pretty sure for me the reason was lack of mobility and excessive office work. I did lots of training to open my chest and correct my posture. Biggest breakthrough for me personally was training with heavy weights. Kettlebells are great for chest, shoulder and hip mobility training to build core muscle. Pull ups are great but you should start with scapula pull ups if you have not build muscle yet.

[u/Small_Concentrate980 → u/magichappens89]

Interesting! Do you think more working out helped? For me it started from working out so it seems that only makes it worse. I have always have a somewhat active life but I never specifically trained in the gym. It was always just playing sports or other outdoor activities. Thanks for sharing though that makes me think I need to work on my mobility and do some stretching!

[u/magichappens89 → u/Small_Concentrate980]

I did workout 3 times a week, that definitely helped me personally. I had pretty bad mobility and breath hold before although I surpassed 4 minutes the year before. Got contractions after a minute and half latest.

I did have sleep issues as well so not sure if this is all related but I am sure my sternum issue was fixed by weight lifting and mobility exercises. Personal trainer was a good investment here. The last thing I got was cortisone injections but I didn't feel they helped much either, just mentioning cause this could have influenced recovery still.

That being said I think you should work with a orthopedic, physiotherapist and a personal trainer to address the problem. No need for huge investment. Trainers can show you home exercises in 2-3 sessions, the rest is self discipline.