Worksheet
Pre-Dive Mental Routine
Purpose
Before your next dive, take 3–5 minutes to reset your breathing.
Step 1 — Notice Your Natural Breathing
Sit comfortably.
Ask yourself:
Is my breathing fast or slow?
Am I breathing into my chest or stomach?
Does my breathing feel relaxed?
Think or write one word describing your breathing.
Step 2 — The 4–6 Breathing Reset
Practice the following breathing rhythm:
Inhale slowly for 4 seconds
Exhale slowly for 6 seconds
Repeat for 10 breaths.
Focus on:
• slow airflow
• relaxed shoulders
• long exhale
Longer exhales signal to your body that you are safe and calm.
Step 3 — Visualise Your Next Dive
Close your eyes and imagine:
• descending slowly
• hearing your breathing
• calm bubbles leaving your regulator
Picture yourself breathing slowly and comfortably underwater.
Think or write one word that describes how you want to feel on your next dive.
Final Reminder
If you feel stress underwater:
Pause.
Focus on one slow inhale and one longer exhale.
Control the breath → control the body.