The Three Rules of Scuba Diving—and Life

When we think about diving into the deep blue, we often think about the physical preparation: the gear, the breathing techniques, and the rules to ensure our safety. But as I stood there, listening to our instructor, David, explain the three scuba diving rules, I realized something profound. These rules—breathe through your mouth, slow down, and equalize—are not just specific to scuba diving. They are universal principles that can be applied to life itself. 

The three key rules—breathe through your mouth, slow down, and equalize—are just as essential in life as they are underwater.

Breathe Through Your Mouth

David’s first rule was simple: breathe through your mouth, never your nose. I might have laughed off this instruction in the past, but deep down, I understood it on a level that went beyond scuba. I’ve spent much of my life overcoming fears, especially the fear of water. Growing up, I never had swim lessons, and panic in unexpected situations was a companion. The notion of breathing through my mouth was unsettling to me at first. It felt unnatural as someone who typically breathes deeply through my nose and out through my mouth.

But David’s words stuck with me: “Expand your lungs like a balloon.” This was more than just a scuba diving instruction, it was a metaphor for life. When we face anxiety, we often forget how to breathe correctly. My mind goes blank, and I lose focus. For years, I reminded myself to “breathe, Sarah, breathe” when panic started to rise. Those words were my anchor—just as they were under the water. To this day, when life gets overwhelming, I still need the reminder: “I’m okay.” The metaphor of 'expanding your lungs like a balloon' is a powerful tool to remember that in times of stress, we need to take a deep breath and fill our lungs with air, just like we would fill a balloon, to regain control and focus.

Slow Down

The second rule was about slowing down. If we breathe quickly or erratically, panic often follows. On land, I’ve always been a sprinter—a fast runner and a person who hurries through life. Fast, forceful breathing comes naturally to me when I’m nervous. However, going up or down too quickly in scuba diving could endanger me. David’s advice to remain calm and slow down directly challenged my instinct.

It’s not easy to slow down, but diving reminded me how important it is to remain deliberate. Panic surged within me when I descended into the water for the first time. My heart raced, my breath quickened—but I remembered the rules. I focused on breathing, took things slow, and gradually regained control. I calmed myself, and for a brief moment, I could enjoy the breathtaking underwater world. It was a small victory but a powerful reminder that I can manage panic, one slow breath at a time.

Equalize

The final rule was to equalize and clear our ears as we descended deeper. We needed to pause, adjust, and regain equilibrium as the pressure increased. Life often demands the same: when things get too intense, we must stop, pray, and recalibrate our minds. I’ve learned this practice over many years when life feels heavy.

The best part of that day underwater was knowing I was okay. I’ve been practicing these tiny steps for over twenty years, and they’ve become my lifeline. Even when I fall into bouts of panic or worry, I return to my practices: breathing, slowing down, and equalizing. They center me, just as they centered me in the water.

A Reminder of Strength

That day, I emerged from the water with peace. Yes, I forgot how to equalize a few times, and my ears hurt a bit (though nothing unbearable). But I remembered that I can do everything through Christ, who strengthens me. We can navigate life's challenges with a few simple tools in our toolbox—just as I had navigated the ocean's depths. My faith has been a significant part of my journey, providing me with strength and comfort in times of difficulty. It's not just about the scuba diving rules, it's about the faith and resilience that have helped me overcome my fears and anxieties.

So, when life feels overwhelming and panic sets in, we can remember the three rules: breathe, slow down, and equalize. Life might not always be smooth sailing, but I’ve learned that I can handle the pressure one step at a time.

How do you breathe and slow down to equalize when life is hard?

“The steps of a good man are ordered by the Lord: and he delighteth in his way.” Psalm 37:23