The 29-Minute Breath: Inside The World Records For Holding Breath And The Science Of Human Limits

The world record for holding breath is one of the most compelling and extreme demonstrations of human physiological endurance. As of late December 2025, the longest voluntary breath hold, achieved with the aid of pure oxygen pre-breathing, stands at an astonishing 29 minutes and 3 seconds, a feat that pushes the boundaries of what was once thought medically impossible. This record, along with others in the competitive discipline of freediving, showcases not just the physical training of these elite athletes but also the profound biological adaptations known as the mammalian dive reflex.

Competitive breath-holding, or apnea, is strictly governed by different rules, leading to multiple world records. The two primary categories are Static Apnea (STA), where the diver remains stationary, and Dynamic Apnea (DYN), where the diver covers distance in a pool. The records are further separated by whether pure oxygen was used prior to the attempt. The latest records are a testament to years of dedicated training, advanced techniques, and a deep understanding of the human body's capacity to conserve oxygen and tolerate carbon dioxide build-up.

The Current World Record Holders: A Biographical Snapshot

The individuals who hold the current world records for breath-holding are a select group of elite athletes who have dedicated their lives to mastering the art and science of apnea. Their achievements are recognized by major governing bodies like Guinness World Records (GWR) and AIDA International (International Association for the Development of Apnea).

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• Vitomir Maričić (Croatia)
  • Record: Longest Time Breath Held Voluntarily (Static Apnea with Oxygen)
  • Time: 29 minutes and 3 seconds
  • Status: Guinness World Record Holder
  • Profile: Maričić is a highly accomplished Croatian freediver, instructor trainer, and explorer. He is a multiple World Champion and has broken numerous AIDA and CMAS records across various disciplines. His record-breaking static apnea performance was achieved in Opatija, Croatia, demonstrating a mastery of oxygen packing and the deep relaxation necessary for extreme breath-holding.
• Stéphane Mifsud (France)
  • Record: Static Apnea without Oxygen (Men)
  • Time: 11 minutes and 35 seconds
  • Status: AIDA World Record Holder
  • Profile: Born on August 13, 1971, Mifsud is a legendary French freediver and a five-time world champion in static apnea. He is renowned for his extraordinary lung capacity, which was measured at 10.5 liters. His record, set in 2009, remains the gold standard for unaided breath-holding, a pure display of physiological control.
• Heike Schwerdtner (Germany)
  • Record: Static Apnea without Oxygen (Women)
  • Time: 9 minutes and 22 seconds
  • Status: AIDA World Record Holder
  • Profile: Schwerdtner is a German freediver who set the current women's static apnea record in May 2025 at the Stockholm Apnea AIDA competition. Her performance broke the previous record and highlights the continued advancement in female apnea performance.
• Ming (William Joy) Jin (China)
  • Record: Dynamic Apnea with Fins (DYN - Men)
  • Distance: 307 meters (1,007 feet)
  • Status: AIDA World Record Holder
  • Profile: Ming Jin, also known as William Joy, made history in August 2024 by becoming the first freediver from China to hold a major AIDA world record. His 307-meter swim on a single breath is equivalent to more than six Olympic-sized swimming pools. He is also a multiple Asian record holder.

The Four Categories of Freediving World Records

The term "world record for holding breath" is often used broadly, but in competitive freediving, there are distinct disciplines, each demanding a unique blend of physical and mental fortitude. These records are constantly being broken, reflecting the rapid evolution of training methodologies.

1. Static Apnea (STA): The Ultimate Test of Time

Static Apnea is the simplest yet most grueling discipline. The athlete lies motionless on the surface or just below the water, aiming for the longest possible duration. The two key sub-categories are:

• Static Apnea with Oxygen Pre-Breathing (GWR): This is the record that captures the most attention, as the use of 100% pure oxygen for a period before the attempt allows the body's tissues to be completely saturated with oxygen, dramatically extending the potential breath-hold time. Vitomir Maričić's 29:03 record falls into this category.
• Static Apnea without Oxygen (AIDA/CMAS): This is the "pure" breath-hold record, reflecting the body's natural limits. Stéphane Mifsud's 11:35 and Heike Schwerdtner's 9:22 are the benchmarks here. The athlete relies solely on the air inhaled before the attempt.

2. Dynamic Apnea (DYN): The Underwater Marathon

Dynamic Apnea measures the horizontal distance an athlete can cover in a swimming pool on a single breath. It tests efficiency, hydrodynamics, and oxygen conservation while moving. It is divided into categories based on the type of fin used:

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• Dynamic with Monofin (DYN): The athlete uses a single, large fin (monofin), which provides maximum propulsion. Ming (William Joy) Jin's 307m record is the men's standard, while Zsófia Törőcsik (Hungary) holds the women's absolute record at 300 meters, achieved at the Chengdu World Games.
• Dynamic without Fins (DNF): The athlete uses only their body and a breaststroke-like movement, a true test of technique and oxygen economy. The current men's record is 244m, and the women's is 200m.

3. Constant Weight Apnea (CWA): The Depth Challenge

This discipline is the most famous form of competitive freediving, where divers descend and ascend using their own strength, carrying a fixed amount of weight. The record is measured by depth (meters):

• Constant Weight No Fins (CNF): The deepest discipline, where the diver pulls themselves down and swims back up without any propulsion aid. Kateryna Sadurska (Ukraine) recently pushed the women's record to 84 meters in December 2024.
• Constant Weight with Bifins (CWTB): The diver uses two separate fins. The men's record is 131m, and the women's is 111m.

The Physiology Behind the Phenomenon: The Mammalian Dive Reflex

How do humans survive a breath-hold that lasts over 29 minutes? The answer lies in a primitive, involuntary biological response known as the Mammalian Dive Reflex. This reflex is present in all humans and is dramatically enhanced in trained freedivers.

The three main physiological mechanisms that protect the brain and vital organs during a prolonged breath-hold are:

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1. Bradycardia: This is an immediate and dramatic drop in heart rate. Upon facial submersion in cold water, a freediver's heart rate can slow by 25% to 50%. This slows down the body's overall metabolism and oxygen consumption.
2. Peripheral Vasoconstriction: Blood vessels in the extremities (fingers, toes, arms, and legs) constrict. This shunts oxygen-rich blood away from the limbs, which can survive longer without oxygen, and redirects it to the essential organs: the brain and the heart.
3. Blood Shift (Deep Dives): In deep dives (Constant Weight), the blood plasma shifts from the extremities into the thoracic cavity and lungs. This prevents the lungs from collapsing due to the immense external pressure at depth, a critical adaptation for depth freediving.

For static apnea records like Maričić's, the key is maximizing the initial oxygen load and then minimizing the body's metabolic rate to conserve that oxygen. This involves deep relaxation, a low heart rate, and an intense mental focus to override the body's powerful urge to breathe, which is triggered by rising carbon dioxide (CO₂) levels.

Training for the Extreme: How Freedivers Push the Limit

Achieving a world record is not just about genetics; it is the result of rigorous, systematic training. Freediving training focuses on three core areas: CO₂ tolerance, O₂ conservation, and mental fortitude.

CO₂ Tolerance Training: The burning sensation and diaphragm contractions that signal the urge to breathe are caused by the build-up of CO₂. Freedivers use CO₂ tables—a series of breath-holds with short recovery breaths—to train their body to tolerate higher levels of this gas. This helps to delay the onset of the powerful breathing reflex.

O₂ Conservation Training: This involves O₂ tables (long recovery, short holds) to train the body to function efficiently on less oxygen. Physical training also includes cardiorespiratory and strength training to improve overall oxygen efficiency and energy expenditure while swimming (for dynamic apnea).

Mental and Visualization Techniques: The most important tool is the mind. Elite freedivers use meditation, visualization, and diaphragmatic breathing to achieve a state of profound relaxation before the breath-hold. This dramatically lowers the heart rate and metabolic demand, conserving precious oxygen. The ability to remain calm during intense contractions is the hallmark of a champion.

The world record for holding breath is a constantly moving target, driven by the relentless pursuit of human potential. As athletes like Vitomir Maričić and Heike Schwerdtner continue to refine their techniques and push the boundaries of the Mammalian Dive Reflex, the length of the breath-hold continues to defy conventional understanding, proving that the limits of human endurance are still far from being reached.