Mammalian Dive Response Recovery Method


Unlocking Athletic and Sports Recovery: The Mammalian Dive Response Method – Triphasic Training Method 2 

Method Created 2014


Athletes are constantly searching for innovative ways to enhance their performance and accelerate recovery. One such method gaining recognition is the Mammalian Dive Response, a technique that mimics the body’s response to being submerged in water. In this article, we’ll explore the benefits of using this method for facilitating post-game workout recovery up to two times a month, as described in a video and article. The Method has been tested and used by athletes in the Triphasic system since 2012. 

Understanding the Mammalian Dive Response

The Mammalian Dive Response is a physiological adaptation that triggers when the body perceives itself as being submerged underwater. This response includes various changes in heart rate, blood flow, and pressure, which ultimately promote a state of deep relaxation and recovery. Athletes can harness this response to their advantage, particularly after intense workouts or games.

The Method

As explained in the video, the Mammalian Dive Response method involves specific steps:

  1. Mouthful of Warm Water: Begin by having the athlete take a mouthful of warm water. This step is essential for simulating the sensation of being underwater.
  2. Legs on the Wall: The athlete then places their legs up against the wall, creating pressure in the midsection of the body, particularly around the spleen area.
  3. Cold Water on the Face: To further mimic underwater conditions, cold water is applied to the athlete’s face. This sensation helps activate the Mammalian Dive Response.
  4. Hold Breath: The athlete holds their breath for as long as possible, ideally after a few belly breaths to help them reach a state of relaxation. This step triggers the body’s natural response to oxygen conservation.
  5. Spit Out Water: When the athlete cannot hold their breath any longer, they spit out the water so they can breathe normally.

Benefits for Recovery

  1. Utilizing the Mammalian Dive Response method offers several advantages for athletes, particularly when used after intense workouts or games:
  2. Parasympathetic Activation: This method induces a shift toward the parasympathetic nervous system, promoting deep relaxation and recovery. It can be especially beneficial after high-intensity activities that activate the sympathetic nervous system.
  3. Improved Heart Rate Variability: Coaches and athletes have reported significant improvements in heart rate variability, a key indicator of recovery when using this method. This can help athletes bounce back faster between workouts or games.
  4. Oxygenated Blood Release: The technique encourages the release of oxygenated blood from the spleen, aiding in recovery and reducing muscle soreness.


Enhanced Mental Focus: The relaxation induced by the Mammalian Dive Response method can help athletes manage stress and anxiety, contributing to better mental focus during competitions.

Usage Recommendations

While the Mammalian Dive Response method can be highly effective, it should be used strategically:

  1. Frequency: It is recommended to employ this method no more than twice a month, particularly after intense workouts or games.
  2. Timing: Avoid using this method the night before a competition for the first time, as it may cause a temporary shift toward lethargy the first time using this method. Instead, use it when you have time for proper recovery. The first time this can happen if a person or athlete is super sympathetic. 
  3. Post-Game Recovery: This technique is ideal for post-game recovery, especially during tournaments or competitions with multiple matches over a short period.


The Mammalian Dive Response method offers athletes a valuable tool to enhance recovery and overall performance. By strategically incorporating this technique into their training regimen, athletes can tap into the body’s natural ability to promote relaxation, reduce muscle soreness, and optimize the recovery process. When used judiciously, the Mammalian Dive Response method can be a game-changer for athletes seeking a competitive edge and faster recuperation between workouts and games.