Episode 11: How to Create Lasting Habits, Courtesy of America's Best Freediver (New Year's Series)
Natalie Bruce is the continental record-holder for the U.S. and ranked 9th in the world in freediving. She knows a thing or two about sticking with a habit.
Here are a few standout facts about my interviewee for today:
In 2024, she made history as the first American woman to swim 200 meters on a single breath in the pool.
She is the continental record-holder for freediving in the U.S.
She is ranked 9th in freediving in the world.
Freediving is — as you might expect — a form of underwater diving where a person holds their breath and dives on a single breath.
No SCUBA gear.
If that sounds terrifying, you are correct. All the more reason why Natalie is, as I say in the caption above, a badass.
Besides being a badass, though, she’s great at sticking with things. (Obviously. You don’t become 9th in the world at something without being great at sticking with things.) I was so lucky to grab a little bit of her time for this Q&A. I hope you enjoy it as much as I did!
How in the world did you discover this talent?
NB: I was living in Koh Phangan, Thailand, during COVID, and a friend recommended I try a freediving course. We took a boat about an hour from the island and jumped into two to three meter waves. It was instantly thrilling and, honestly, a little nuts. Thankfully, I have a background in competitive swimming and I’m fairly comfortable in the water, so I wasn’t completely out of my depth. Even so, the experience was wild and exhilarating. Somehow, despite the waves and chaos, it just clicked. The focus, the breath, the feeling of moving through water without resistance—it all felt natural. From that first dive, I was hooked.
What do you love about freediving?
NB: Freediving is one of the few things where you get results by letting go instead of pushing harder.
Freediving is one of the few things where you get results
by letting go instead of pushing harder.
It’s not about conquering the ocean or your body, it’s about working with it. I love how honest it is. You can’t fake being relaxed or present underwater. It teaches patience and awareness and always gives you clarity in return. I also just love being in the water. I could spend hours there and any excuse to get in makes me happy.
What is training like to become a freediver?
NB: Many people think freediving is all about training your breath, but it’s actually a lot more than that. What that looks like is building a strong foundation with strength training in the gym, mobility and flexibility sessions to improve technique, and then working on my tolerance to high levels of CO2 and low levels of O2 through dynamic freediving. Equalization training is also a big part of it, making sure I can handle pressure changes safely. On top of all that, I focus on visualization, yoga, and recovery practices to keep my mind calm and my body adaptable. Freediving training is really a mix of physical, mental, and technical preparation, and that combination is what makes it both challenging and rewarding.
What is your favorite place that you’ve performed a freedive?
NB: One of my favorite freediving spots is Dahab, Egypt, at the Blue Hole. It’s a big freediving mecca and the vibe is really chill. You wake up early, hop on the back of a truck to get to the Blue Hole, and dive into this beautiful, calm, clear water. Afterward, you have Turkish coffee and hang out with all the other divers at the café right across the road from the water entrance. Nothing beats it.
Have you ever had a scary experience with it?
NB: One time I saw a shark at depth — at least I’m pretty sure it was a shark. It’s hard to tell exactly underwater, but it was definitely large and moving gracefully in the distance. I wouldn’t say I was afraid, though, because it was far enough away that I didn’t think it would bother me.
Learning to freedive couldn’t have been easy. What are some of the steps you took to ensure that you kept working towards your goal?
NB: I realized that progress comes from everyday consistency rather than chasing results. I think focusing on small sustainable steps and being consistent about it is what takes you far, and that takes a lot of trust.
I think focusing on small sustainable steps and being consistent about it
is what takes you far, and that takes a lot of trust.
You have to trust the process and you have to enjoy it, and then the results don’t matter so much. They will come on their own. Equally important were the mindset habits, which I practice a lot with daily meditations. Noticing my thoughts without judging them, staying present with how my body feels, and appreciating the opportunities I have.
What’s the future look like for you? What’s next?
NB: This year I’m dealing with a bit of a physical setback. I’ll need ACL surgery, which may delay my season. But I’m playing the long game and see this as a chance to come back stronger. I plan to compete later this year at the Depth World Championship representing the US team, and I’m getting pretty close to some World Record numbers … but let’s see what happens!
Thanks again, Natalie, for sharing your story with us … and best of luck this year!
And also …
This Saturday is my girls’ final ski lessons. While I would never call myself an expert, here are three things I would absolutely recommend you have on hand when skiing with little people:
A tracking device. We use Apple AirTags, but here’s an article with a list of additional options.
Walkie talkies. We use these, but here’s an article with a list of additional options.
Glove holders. IYKYK. We use these ones.
Thank you, My Gym Arvada, for hosting me and Taylor for a story time and book signing last week! We had to much fun!
Local friends — “The Party in the Old Brown Barn” is now available in the Standley Lake Library! (And you can order it through the system to any of the JeffCo connected libraries.) Taylor and I had to stop by after our book event to check it out.
Events
I am so excited for this one, friends! Mark your calendars for this Saturday, January 31st at 10 a.m., when Taylor and I will be celebrating what I am calling our Official Launch Party with Majestic View Nature Center! We’re doing a reading and book signing, followed by a craft and Majestic View staff will be providing a naturalist to discuss all the animals in the book. You do not want to miss this one!
(That’s especially true since I’ll be offering a giveaway opportunity to anyone who joins us … )
Hope to see you there!
Now that we’re nearing the end of our ski weekends, I’m picking back up with the Barnes & Noble events! Mark your calendars for these upcoming ones:
Feb. 1 @ 11 a.m. at the Barnes & Noble in Colfax (14347 W Colfax Ave, Lakewood, CO 80401)
Feb. 15 @ noon at the Barnes & Noble in Glendale (960 S. Colorado Boulevard, Glendale, CO 80246)
April 18 @ 11 a.m. at the Barnes & Noble in Superior (550 Marshall Road, Unit 2A, Superior, CO 80027)
Bis bald, friends!