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

Discover how the mammalian dive reflex boosts calm, focus, and wellbeing. Learn why everyone benefits from breathwork and time underwater.

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.

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