The Unbelievable Limits: 3 World Records For Holding Your Breath (The Longest Is 29 Minutes!)

The human body’s capacity for endurance is constantly being redefined, and nowhere is this more evident than in the extreme sport of freediving. As of late 2025, the official world record for voluntarily holding one's breath under water has soared to an astonishing 29 minutes and 3 seconds, a feat that seems to defy basic human physiology.

This incredible number, however, comes with a critical distinction. The world of competitive breath-holding is split into two primary categories: the "pure air" record, governed by AIDA (Association Internationale pour le Développement de l'Apnée), and the "oxygen-aided" record, often recognized by Guinness World Records. Understanding the difference is key to appreciating the true limits of the human respiratory system.

The Record Holders: Vitomir Maričić, Heike Schwerdtner, and Stéphane Mifsud

The current champions of static apnea—the discipline of holding one's breath while stationary—represent the pinnacle of human respiratory control and mental fortitude. Their biographies paint a picture of dedication to pushing past perceived physiological barriers.

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• Vitomir Maričić (Croatia)
  • Current Absolute Record: 29 minutes 3 seconds (Oxygen-Aided)
  • Nationality: Croatian
  • Background: A renowned freediver, climber, and explorer who grew up on the Kvarner coast of Croatia, deeply connected to the sea. He is known for constantly seeking to avoid routine and push the limits of extreme sports.
  • Career Highlight: Shattering the previous oxygen-aided record by almost five minutes, demonstrating a profound understanding of pre-oxygenation and the human dive reflex.
• Heike Schwerdtner (Germany)
  • Current AIDA Women's Static Apnea Record: 9 minutes 22 seconds (Pure Air)
  • Nationality: German
  • Background: A professional trainer of nurses in Germany. She began her competitive freediving journey in 2017 and quickly rose to prominence.
  • Career Highlight: On May 4, 2025, she officially broke the long-standing record set by the legendary Natalia Molchanova, becoming the first woman to hold her breath for over 9 minutes on a single breath of pure air.
• Stéphane Mifsud (France)
  • Current AIDA Men's Static Apnea Record: 11 minutes 35 seconds (Pure Air)
  • Nationality: French
  • Background: A five-time static apnea world champion, Mifsud is a legendary figure in freediving. His lung capacity was famously measured at an extraordinary 10.5 liters.
  • Career Highlight: Setting the AIDA world record in 2009, a time that remains untouched and is considered the gold standard for breath-holding without any supplemental oxygen.

The Critical Distinction: Oxygen-Aided vs. Pure Air

The vast difference between the 29-minute record and the 11-minute record lies entirely in the preparation phase. This distinction is vital for understanding the true meaning of the "world record."

1. The Absolute Longest: Oxygen-Aided Breath Hold (29:03)

This category, recognized primarily by Guinness World Records, allows the use of pure oxygen (pre-oxygenation) before the attempt.

How It Works: Before the dive, the athlete, such as Vitomir Maričić, inhales 100% pure oxygen for up to 10 minutes. This process saturates the blood and tissues with oxygen far beyond what is possible with normal air (which is only about 21% oxygen). The body essentially starts the clock with a massive reserve of O2.

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The Physiological Edge: The main challenge in breath-holding is not running out of oxygen, but the buildup of carbon dioxide (CO2). Pre-oxygenation delays the point at which the body's CO2 sensors trigger the overwhelming urge to breathe, allowing the diver to push the time limit to extreme levels.

2. The Purest Record: AIDA Static Apnea (11:35 and 9:22)

The AIDA Static Apnea record is considered the "purest" form of the sport. It is performed after breathing only normal air, with no supplemental oxygen.

The Challenge: Here, the freediver must contend with the rapid buildup of CO2 and the slow depletion of O2 from a normal lungful of air. This record is a test of the body's tolerance to extreme CO2 levels (hypercapnia) and low O2 levels (hypoxia).

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Mental Fortitude: The final minutes of a pure air static apnea attempt are a brutal mental battle against the body's involuntary spasms and the overwhelming, painful urge to breathe. This is why Stéphane Mifsud's 11:35 record, set in 2009, is still hailed as one of the most remarkable achievements in human endurance.

The Extreme Techniques That Make the Impossible Possible

The average person can hold their breath for about 30 to 90 seconds. To jump from that to over 11 minutes requires years of specialized training, leveraging both advanced breathing techniques and natural physiological responses.

1. The Mammalian Dive Reflex

This is a natural, involuntary response shared by all mammals, but is highly developed in freedivers. When the face is submerged in cold water, the body automatically initiates a series of life-saving changes:

• Bradycardia: The heart rate slows dramatically (sometimes to under 30 beats per minute).
• Peripheral Vasoconstriction: Blood flow is restricted to the extremities (arms and legs) and diverted to the vital organs (heart, lungs, and brain).
• Blood Shift: At depth, plasma and blood fill the capillaries in the lungs to prevent them from collapsing under pressure.

2. Lung Packing (Glossopharyngeal Insufflation)

Lung packing is a controversial but common technique used by elite freedivers. After taking a maximal inhalation, the diver uses the muscles of the mouth and throat to "gulp" or "pack" additional small volumes of air into the lungs, much like a pump.

This technique can increase total lung volume by up to 20-30% above the normal maximum, providing a larger initial oxygen reservoir. However, it carries risks, as the extremely high pressure can potentially cause barotrauma or injury to the lungs.

3. CO2 and O2 Training Tables

Freedivers train using specialized tables that systematically increase their tolerance to the body's two main signals to breathe: high carbon dioxide (CO2) and low oxygen (O2).

• CO2 Tables: Focus on short recovery breaths followed by progressively longer breath holds, training the body to ignore the urge to breathe caused by CO2 buildup.
• O2 Tables: Focus on long recovery breaths followed by progressively shorter rest periods before the next long hold, training the body to function safely with lower levels of oxygen (hypoxia).

The Dangers and Ethical Concerns of Extreme Apnea

While the records are inspiring, they are not without significant risk. Freediving is considered an extreme sport, and world record attempts are only performed under strict supervision by trained safety divers and medical personnel.

The Risk of Blackout: The primary danger is a hypoxic blackout (loss of consciousness due to lack of oxygen to the brain). This typically happens near the end of a long breath hold when oxygen levels drop critically low.

The Hyperventilation Myth: Novices often attempt to hyperventilate (over-breathe) before a breath hold. While this temporarily lowers CO2 levels and delays the urge to breathe, it does *not* increase the oxygen supply. The danger is that the diver can pass out from lack of oxygen without ever feeling the warning signs of CO2 buildup, leading to a shallow water blackout.

The world records for holding one's breath are a spectacular display of human potential, driven by years of rigorous training, advanced techniques like lung packing, and an almost superhuman mental capacity to endure discomfort. Whether it's the 29-minute oxygen-aided marathon or the 11-minute pure air battle, these athletes continue to redefine the physiological boundaries of our species.