Breathing My Way Through May

How has your month felt so far?

For me, May is flying by too quickly to process.

In between all of the underwater adventures, I have been advancing my meditation practice by learning all about breathwork.

I've noticed that being intentional with my breath has actually made my diving better. My buoyancy feels more reliable, and I find myself staying calmer underwater in situations that normally would've increased my stress response or, in all honesty, made me a bit grumpy.

Recently From the Blog...

We talked all about the physiology of breathing and what it means for divers.

Breathing is something we do automatically thousands of times each day, yet most of us rarely stop to consider how profoundly it shapes our mental state, physical performance, and experience underwater.

For divers, breath is everything.

It determines how quickly we descend, how efficiently we use our air, how calm we feel when conditions change, and how connected we become to the underwater world. A single slow exhale can soften anxiety, reduce heart rate, and create a sense of effortless buoyancy. But the science behind this is far more fascinating than many people realize.

In my latest blog post, I dive into the physiology of breathwork and why ancient yogic practices like pranayama are gaining attention from scientists and divers alike.

Inside, you’ll discover how specific breathing patterns influence the autonomic nervous system—the part of the body that controls your stress response. When practiced gently, breathwork can activate the parasympathetic “rest and digest” state, increasing vagal tone and heart rate variability. These changes are associated with improved emotional regulation, better cardiovascular health, enhanced digestion, and a greater ability to remain calm under pressure.

In other words, the way you breathe can literally change how resilient your body and mind become.

The article also explores the role of carbon dioxide, one of the most misunderstood molecules in the body. Most people think the urge to breathe comes from low oxygen, but in reality, rising CO₂ is one of the primary signals that tells your brain it’s time to inhale. Learning to work with this natural process can help divers feel more comfortable, more relaxed, and more efficient underwater.

You’ll also learn why slower breathing creates a measurable rhythm between the heart and lungs known as heart coherence—a state linked to improved focus, emotional balance, and a deep sense of inner stability.

Knowing this leads to the question: How can divers use breath as a tool for safety, focus, and emotional regulation without venturing into territory that may increase risk?

And why might understanding your own breathing be one of the most important skills you develop—not only for diving, but for life?

In this article, we explore the science, benefits, and surprising cautions that every diver should know.

Read the full post and discover what your breath has been trying to teach you all along.

Read the Full Post Here :)

Beneath the Surface

Something I’ve been noticing lately is that when we are calmer underwater, the marine life tends to come to us.

I find myself swimming less and less, covering less reef on each dive, and yet I seem to be seeing even more marine life than ever before. At first, this felt counterintuitive. I used to think that seeing more meant moving more—covering as much distance as possible and searching every corner of the reef. But the opposite seems to be true. The less I rush, the more I notice.

What’s even more interesting is that the fish behave differently, too.

They seem more curious about me, or at the very least less bothered by my presence. Sometimes they swim right up to my mask and look at me closely, as if they are trying to decide what exactly I am. Because I’m not darting around or moving in a fast-paced, threatening way, I become less of an intrusion and more of a quiet part of the environment.

When I slow down, I’m also able to witness behaviors I had never noticed before.

I’ve watched fish fighting over territory, sharing cleaning stations, building nests, and feeding in coordinated patterns. These small moments reveal an entire underwater world that is always happening around us, but is easy to miss when we are focused only on getting to the next spot.

The key is allowing myself time to observe without interfering.

When we chase after marine life, they often disappear or alter their behavior. But when we remain still and patient, they begin to act naturally again. It feels like being granted a brief glimpse into their private lives.

I’m learning that diving slowly rewards you with interactions you never would have had if you blew through the reef at top speed.

I’ve seen turtles that no other groups have spotted. I’ve had stingrays circle around me again and again, seemingly unbothered by my presence. I’ve found myself surrounded by huge schools of fish that are in no hurry to move away, allowing me to be completely engulfed in their community.

There is something profoundly accepting about this.

The ocean reveals more when we stop trying so hard to find it. Sometimes the best way to see more is simply to slow down, be still, and let the reef come to you.

What I’m Loving Right Now

🌊 Favorite dive site: Cueva de Pargo
📖 Reading: The Hitchhiker's Guide to the Galaxy
☕ Playa favorite: Louis Bakery
🧘 Current practice: Elongated exhales to regulate the nervous system and stimulate mental clarity before settling into my daily meditation

Read the Latest from the Blog

Marina's Mindful Moment

Before I close this newsletter, I hope to share a bit of much-needed mindfulness with everyone. Take a moment to reflect on this, or even pull out your journal if you feel so inclined:

Take a moment to notice where you are - in space and within yourself - by doing a 5-minute body scan.

Start at your toes. Notice what they are touching. How do they feel?

Move up your body, body part by body part, from the toes all the way to the crown of the head. Notice what each part feels like. Begin by focusing on eternal influences like touch, temperature, pain, and comfort. And then focus on internal influences such as the blood rushing through, heart rate, tingling, or other sensations you may feel.

The trick is not to change anything you are feeling, only to notice the sensations to feel more in tune with your body.

After noticing each part of your body, reflect on your mental state. Write or meditate on the idea of how your awareness of your body changes your mood or internal environment.

Reader Reflection

Where do you feel most present?

Hit reply and let me know your answer—I love hearing from you.

Thank you for taking this mid-month pause with me. I hope these reflections help you slow down, breathe deeply, and reconnect with what matters most.

Until next time,
Marina

Can't wait until the end of the month to connect again? Here are some other ways you can reach me in the meantime :)