Researchers and divers are studying how underwater experiences can help with anxiety, PTSD, and overall mental health.
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- A French divemaster noticed that scuba diving improved his panic attacks and developed an underwater mindfulness protocol.
- Research shows that immersion in water, especially through scuba diving, may reduce symptoms of anxiety and PTSD.
- Scuba diving forces you to focus on slow, deep breathing, which has a calming effect on your body and mind.
Vincent Meurice hasn’t had a panic attack in nearly 20 years. His treatment wasn’t drugs or a new therapist. He attributes the change to scuba diving.
For about six years, starting at the age of 19, Meurice struggled with sudden-onset anxiety and fear, which he sought to manage through sophrology, a mindfulness practice focused on the mind-body connection that is well-known throughout Europe. In a 2020 study in Spain, patients with moderate to high anxiety underwent a four-week program of sophrology techniques, including diaphragmatic breathing. They showed significant improvement compared to the control group.
Meurice, 50, began to realize that one of the only moments of time he never had was when he was diving. Originally from northern France, Meurice started scuba diving at the age of 11 and is now a divemaster based on the Caribbean island of Guadeloupe.
“Every time I’m in the water, it helps me focus and stay where I am in the moment,” Meurice told USA TODAY. “I’m not going to make a big deal and say, ‘Okay, that mess, what am I going to do and say something like this?’
He said he felt relieved and calm when he was stress-free on land, and he began to intentionally meditate while diving. He then combined Sophrology training with scuba diving to develop an underwater protocol to improve his mental health. Mindfulness techniques can be aided by the sensory experience of scuba diving, whether it’s taking deep breaths through a regulator, observing the flow of bubbles, or simply listening to each breath.
Using water as a healing power is nothing new. Ancient societies have long considered this element as a form of holistic medicine for health, as seen in the hot springs of Rome and Japan. Today we know it as hydrotherapy, such as sensory deprivation tanks.
Now, the latest research supports that. Meurice’s research is part of a growing body of research supporting the restorative power of water, and more specifically, what happens when you are fully immersed in water during scuba diving.
As more people discover how diving and mental health are intertwined, underwater activities themselves may become a new frontier in helping with treatment.
How water heals
Going to the beach or swimming in the ocean can help you feel energized. And so it is. Salt water contains healing minerals and the sensation of being submerged in water has been shown to be relaxing. Just looking at blue space (bodies of water like beaches and lakes) can lower heart rate and blood pressure, according to a small 2021 peer-reviewed paper. Research by the University of California, Davis.
Scuba diving goes deeper and offers both mental and physical benefits.
Scuba divers explore the underwater world by breathing in air from a tank strapped to their bodies, entering a weightless state of “neutral buoyancy” that feels like they are floating underwater.
Many divers, myself included, can feel a sense of calm and awe as we float among vibrant coral reefs and marine life. When you’re underwater, you have to be present and aware of your breathing, and you’re in a completely different environment than what you’re used to.
“In order to last as long as possible on a dive, divers need to slow down, take deep breaths, and use as little air supply as possible,” said Christine Valette Wirth, Chief Brand and Membership Officer of the Association of Professional Diving Instructors. “It’s a calming force for your body and soul. It’s like underwater yoga in a way.”
In 2011, PADI collaborated with the Johns Hopkins University School of Medicine and the Kennedy Krieger Institute Spinal Cord Injury International Center to conduct research on how scuba diving can help veterans with physical symptoms of post-traumatic stress disorder. At the end of the six-week study, the veterans showed improved sensory responsiveness and muscle movement.
Subsequent studies have confirmed these results. In developing his program, Meurice also conducted four clinical trials between 2017 and 2019, finding that diving alongside sophrology techniques was effective in managing stress and reducing PTSD symptoms in French soldiers.
Thanks to adaptive equipment, people of different abilities can benefit from scuba diving. Another PADI study conducted in 2016, sponsored by the Cody Answer First Step Foundation, involved 10 wheelchair-bound scuba divers and found that diving helped with depression, motor control, and muscle spasms. Research has found that the sense of accomplishment that comes with diving can also boost your confidence.
The future of diving therapy
Based on this research, scuba diving is rapidly growing as a means to support mental health. More PADI dive centers around the world are certified adaptive facilities and eco-centers with citizen science programs such as the new Shark and Ray Conservation Certification. Giving back, such as through conservation-focused diving, has been shown to help lower cortisol levels.
Meurice’s protocol, called Bathysmed, aims to give people tools to reduce anxiety and depression, but it’s not a panacea to replace psychotherapy. “We’re not going to solve the problem,” he said. “You just face problems more, act faster, and find skills. In fact, it’s pretty much the same thing you do when you meditate.”
Specially trained scuba diving instructors take clients on meditative dives that incorporate breathing exercises, body sensations and movement, and visualization. All of this is enhanced in the water, facilitating the mind-body connection. Since you can’t speak underwater, they’ve also devised new hand signals to encourage mindfulness skills.
“Working in water is a conscious act,” Meurice said. “It makes more sense because there are no stimuli in the water. There are no phone notifications, beeps, alarms, etc. There’s just you and your breathing.”
The simple act of breathing becomes a full-body sensation underwater. When a diver breathes in, he rises, and when he breathes out, he sinks. “The brain registers that feeling again, but it’s even better when you do it at the surface, because your body is really heavy and it’s actually light,” he said.
Meurice has trained approximately 150 instructors in this protocol in Australia, Canada, France, Switzerland, and Malaysia. He also hosts 10-day retreats that are divided into focusing on the body, mind, and both.
There is still a long way to go in understanding the effects of scuba diving on people’s health. “I feel like we’re just scratching the surface of the opportunity here because there are groups that[PADI]is starting to go into this space pretty deeply and collaborate with,” Valette Wirth said.
In the meantime, finning and exploring beneath the surface is a worthy way to temporarily escape the stress of everyday life, escape the scroll of doom, and connect with the beauty of nature.
This article has been updated to update the headline.
