The Mammalian Dive Reflex: Why We’re All Born to Breathe Deep and Dive In

Have you ever felt calmer, more grounded, or even a little euphoric after diving under a wave or floating in the ocean? That sensation isn’t just your imagination; it’s a physiological response happening in your body. It’s called the mammalian dive reflex, and it’s something every single human (yes, even the land lovers!) is born with.

At One Breath Creative, we don’t just capture underwater portraits—we invite people to immerse themselves in this experience that’s been hardwired into us for millennia. Let’s dive into what the mammalian dive reflex actually is, and why it’s a gift for everyone—not just freedivers and surfers.

🧠 What Is the Mammalian Dive Reflex?

The mammalian dive reflex (MDR) is a natural physiological response that kicks in when your face is submerged in cold water. It’s found in all mammals—including humans—and is essentially your body’s way of conserving oxygen and protecting vital organs while underwater.

This reflex activates a few key changes:

• 🫀 Bradycardia: Your heart rate slows down dramatically.

• 🩸 Peripheral vasoconstriction: Blood flow is restricted to your limbs and redirected to the brain, heart, and lungs.

• 🫁 Blood shift: In deep dives, blood plasma fills the lungs to prevent collapse from pressure (most noticeable in trained freedivers).

These automatic responses allow marine mammals to dive for long periods—but even without training, you have this superpower too.

🌊 Why It’s Good for Everyone—Not Just Ocean Lovers

1. Instant Calm in a Hectic World
The dive reflex helps trigger the parasympathetic nervous system—your body’s natural “rest and digest” mode. Just dipping your face into cold water or holding your breath can reduce stress, slow a racing heart, and help regulate anxiety. It’s like a natural reset button.

2. Connection to Nature and the Present Moment
Whether you're swimming in the ocean, floating in a rock pool, or even just pausing to hold your breath underwater, you're inviting your body to slow down and be present. This stillness is deeply healing for those experiencing burnout, chronic stress, or overstimulation (hello, modern life!).

3. Tools for Emotional Regulation
MDR is often used in therapeutic settings, particularly for individuals with sensory processing challenges, PTSD, or autism. It’s been found that cold water facial immersion or breath-hold techniques can help regulate emotional overwhelm.

4. A Gateway to Deeper Breathwork and Ocean Immersion
Learning to understand your body's natural responses underwater builds confidence and curiosity. Many of our clients are amazed at how safe and grounded they feel once they surrender to that first breath hold during a shoot. It opens a door to a whole new relationship with your body and the water.

💙 Real Talk: Why I Use MDR in My Work

As a freediver, surfer, and underwater photographer, the mammalian dive reflex isn’t just a curiosity—it’s part of every session I shoot. Whether I’m working with a first-time client or a professional athlete, we lean into breath, buoyancy, and presence. For my neurodivergent children, the water has also been a place of calm, joy, and sensory regulation. It’s a refuge—and a reset.

Where to find out more

I started my breath work journey with Head of Performance, Kim Eulo of Universal Apnea. Universal Apnea is a leading Australian organisation specialising in breathwork, apnea training, and human performance. Their experts deliver science-backed programs across aquatic and dryland settings—from private coaching and group workshops to corporate training and ocean survival clinics. With a team of highly qualified experts in health, performance, therapy and emergency response, they tailor each experience to meet individual, team, or organisational goals. Whether you're looking to enhance mindset, manage stress, improve performance or build resilience, their training is designed to help you unlock your full potential—one breath at a time.

I then began expanded on this by taking my PADI Level 1 Freediving Certificate with Immersia Freediving. Immersia is Sydney’s leading freediving school, offering unforgettable, safe underwater experiences for all levels. Founded in 2020 by Bella Massey, Immersia was born from a passion for the ocean and a mission to help people become the “ocean humans” they’ve always dreamed of. From beginner freediving courses to global ocean expeditions, they’re all about building confidence, connection, community—and a deep love for the sea.

Data sources:

• Scientific American: The Dive Reflex

• National Institutes of Health: Physiological responses to breath-hold diving

• Blue Mind Science by Wallace J. Nichols

• Dive Reflex for Anxiety and Panic – Psychology Today

• Cold Water Therapy for Mental Health – Wim Hof Method

A Salty Celebration: Photographing Olympic Artistic Swimmer, Zoe Poulis, dancing among Green Sea Turtles

Some days I have to pinch myself that this is my job!

I’m beyond excited to share that a series of my underwater images have been published in the winter edition of luxury lifestyle print magazine, Salty Magazine.  Including the FRONT COVER!

The incredible images we captured accompany a stunning feature interview with Olympic Artistic swimmer, Zoe Poulis.

This shoot was something really special.

Zoe and I travelled to the Cook Island Aquatic Reserve, just off the beautiful Fingal coast in Northern NSW; a marine sanctuary known for its clear waters, vibrant coral gardens and resident green sea turtle colony. As soon as we slipped beneath the surface, it was like entering another world; calm, spiritual and buzzing with marine life.

Zoe moved through the water like a ballerina; graceful, strong and deeply connected to the ocean. Watching her swim alongside these peaceful animals was a deeply moving experience. They swam around us, as though they were part of our dance.  

To connect with Zoe in this environment felt like a beautiful meeting of creative enthusiasm and beauty.  Zoe uses her body as her medium, I my camera.   As a fellow ocean lover and freediver, it’s moments like this that make me feel incredibly grateful for this work and this life.

I’m so honoured that Salty Magazine chose to feature Zoe’s story. It’s not just about the unique art that we created; it’s about connection to nature, to our bodies and to the deep emotional pull that the ocean has on so many of us.

Salty Magazine is a “premium lifestyle magazine for those who crave adventure, connection and freedom. Rooted in the South Coast of NSW, Salty celebrates bold experiences, elevated travel, and intentional living.  From luxe travel gems and boutique stays to wellness, authentic living and the creatives shaping the far south coast-  Salty delivers inspiring stories, expert insights and must-visit destinations. Whether you're looking for luxury escapes, coastal adventures, or insider tips on the best places to eat, stay and explore, Salty is your guide to a life well-lived.”  You can order your print copy of read online here.

Thank you to Zoe for trusting me to capture your story in saltwater and sunlight and thank you to Salty Magazine for the feature.

Katie x