The ocean has a way of drawing people in. For Ruth Osborn, it’s been a constant thread — from competitive swimming in her childhood to coaching surf and swim in her thirties, and more recently, breaking the British free diving record with an 82-metre dive in May 2023.
Ruth's route to depth hasn’t been a straight line. Raised between Scotland and Hong Kong, Ruth’s adaptable, open approach to life was shaped by a mix of cultures and experiences. After studying politics and working in the civil service in Manchester, a yoga retreat in Ibiza sparked something new: the idea that life could be shaped by intention, not convention. Within a year, she’d moved to the Balearics, creating a more grounded, purposeful way of living by the sea.
Today, Ruth trains in Egypt and travels the world for competitions, balancing elite performance with a strong sense of care for her body, the ocean, and the planet.
We caught up with Ruth to talk about her free diving journey, the mindset it takes to go deeper, and how her approach to nutrition supports her performance, her recovery, and her connection to the natural world.
Ruth, can you tell us about your journey into free diving – what drew you to the ocean?
Since I was little, I’ve loved the water. My parents had me in swimming lessons at four, joined swim clubs from age eight, and competed until I was 18. I did my scuba certification at 14 in Hong Kong, the youngest age you could back then - and spent the next few years kayaking in Perthshire, mostly on rivers, sometimes at sea.
Later, in Ibiza, I returned to competition through masters swimming, and also fell in love with open-water swimming. My early thirties brought surfing into the mix, and finally, in 2015, free diving called me. I was just curious to experience the water, and myself in it, in a completely different way.
Free diving must demand incredible physical and mental strength. How do you prepare for a big dive?
It does — and perhaps even more mental than physical. That said, both are essential. One thing I do is avoid thinking of it as a “big dive.” I don’t focus on the number or the depth. Instead, I think about what needs to happen at each stage of the dive and focus on feeling good and calm.
Mindfulness and meditation play a big role in my life and in freediving. I visualise the dive the day before, writing it out in detail and running through it in my mind multiple times.
Sleep, hydration, and nutrition are key too. They’re not just part of dive prep; they’re how I live. I also keep life stress low and avoid distractions or major decisions on dive days.
Physically, by the time I go for a personal best, I’ve put in the work. I build up incrementally, just like you would in the gym — you don’t start by deadlifting 100kg. The body and mind feel safe because it’s familiar, and the next step is only just outside the comfort zone, not in the fear zone.
What led you to discover BodyMe, and how has it supported your nutrition?
I was looking for a high-quality vegan protein powder with a complete essential amino acid profile. A lot of vegan blends are low in one EAA, and I didn’t want to worry about topping that up elsewhere. I also needed something my stomach could tolerate.
After a lot of research, I found BodyMe — organic, UK-based, environmentally conscious, charitable, and with a full EAA profile. It ticked every box.
BodyMe protein is part of my daily foundation. I’m not fully vegan (I eat sustainably caught fish once or twice a week), but thanks to BodyMe, I’ve reduced that to an absolute minimum, which makes me really happy.
Spending so much time in the ocean must shape your outlook. How has it influenced your life beyond sport?
So much. I feel deeply privileged to swim, dive, and surf in oceans around the world — to connect with marine life, to witness the quiet, to feel part of something bigger. It’s humbling.
But it also makes the environmental crisis personal. Seeing the damage first-hand — the plastic, the bleaching reefs — it’s devastating. Coral reefs may be gone by 2050 if we don’t change course. That’s within our lifetime.
Over the years, I’ve changed how I live: eating more plant-based, buying second-hand, reducing waste, flying less (though that’s tricky with my sport), and supporting ethical brands. I’m not perfect — none of us are — but I believe we all have a responsibility to consume less and tread more lightly.
What keeps you motivated to push your limits and set new records?
I love it. I love diving deep. My motivation is highly intrinsic and process-driven — I love the training, the lifestyle, the free diving community.
I’m curious about how to live more optimally and cause less harm in the process. I want to grow, to learn, and to share that journey in a way that inspires others. The goals are there, but I’m more interested in the path.
What does a day in the life of Ruth look like?
It really varies depending on where I am and what part of my training cycle I’m in, but most days revolve around a mix of training, recovery, and planning. I live nomadically, so there’s usually some logistics to sort for whatever’s next.
Meal prep, sourcing, and nutrition planning are a constant — making sure I’ve got the right supplements in place and the nutrition I need to support performance and recovery. Training could be a gym session, pool work, depth diving, yoga, or sometimes just rest, depending on what my body needs.
I’ve also been finishing my 200-hour yoga teacher training, so study time often features too. Mindfulness plays a big role — even small things like eating without distractions or staying present during simple routines help keep me grounded.
Evenings are usually quiet. I’ll read, or occasionally get pulled into a good Netflix series (which weirdly seems to help my HRV). I try to catch a sunrise or sunset when I can, and ideally spend a bit of time in nature.
Ruth, tell us what HRV is — and why it matters.
HRV, or Heart Rate Variability, is the variation in time between heartbeats — and it’s a good marker of how well your body is handling stress and recovery.
A higher HRV usually means you’re rested and resilient; lower HRV can be a sign you need to slow down. I track it most days as a way to stay in tune with my nervous system. In a sport like freediving, where calm and control are everything, it’s a simple but powerful tool.
You seem incredibly grounded, can you tell us a motto that you live by?
Oh gosh I don't always feel like that! But I think when you're living what you love it helps. I love the final line of Mary Oliver’s poem The Summer Day: "Tell me, what is it you plan to do with your one wild and precious life?" Actually, the whole poem is wonderful
Lastly, what are your favourite BodyMe products and do you have any recipe tips?
I love the pure Naked Protein Blend for versatility in recipes and smoothies, but the new Vanilla Protein Shake is now my go-to, given my on the go lifestyle and need for convenience.
I use it three ways:
- With just water and ice for a quick hit post-training
- Stirred into plant based yoghurt with raspberries and cacao nibs
- Blended with frozen banana and unsweetened almond milk to create a protein-rich ice-cream-like dessert.
Protein bars are also always in my bag — especially the Cacao Orange, Turmeric Lemon and Beetroot Berry flavours. They’re perfect for travel or training days when I need something clean and reliable.”
Ruth’s Ritual Takeaways
For Ruth, performance isn’t about intensity - it’s about consistency, focus, and knowing what works for your body.
Her routines are simple but intentional. Built from experience, shaped by years in the water, and grounded in the kind of daily habits that keep you feeling strong, clear-headed, and ready for whatever’s next.
We’ve gathered her favourite BodyMe products plus the everyday principles she lives by. A no-fuss edit to support steady energy, recovery, and a more purposeful rhythm to your day.
Train with intention – build gradually, trust the process, and don’t chase numbers.
Prioritise recovery – sleep, hydration, rest and nutrition are non-negotiables.
Make food work for you – choose what nourishes, sustains and feels good in your body.
Minimise noise – reduce daily stressors and avoid distractions on focus days.
Use your breath – for calm, for clarity, for control — in sport and in life.
Love what you do – and if you don’t, explore a path that brings more purpose.
Be consistent – it’s not about doing more, it’s about showing up with care.
Look after this wonderful planet - whether its consuming less, supporting ethical brands or simply picking up rubbish at the beach, we can all make a difference.
Ruth's Top Picks Bundle
Ruth’s go-to BodyMe picks — a simple, thoughtful edit to support performance, recovery and daily balance.
BodyMe Plant Protein Powder
BodyMe Naked Protein £23 for 500g
BodyMe Natural Vanilla Protein Shake
BodyMe Vanilla Shake £25 for 525g
BodyMe Organic Protein Bars
BodyMe Protein Bars £2.90 each or a case of 12x60g bars £32
Contact Ruth
Ruth offers private swimming classes for all ages alongside personal training, yin yoga and meditation courses and retreats.
You can reach out to Ruth directly at: ruth@ruth-osborn.com and follow her wonderfully inspiring instagram @ruthosbornfreediver
Discover BodyMe click here
Image credits
EVGENY @EVGENY
HUUB @HUUBWAALDIJK
JANNA @JANNAALCHEMYOFSOUL
NACHO PELAEZ @NACHOPELAEZPHOTOGRAPHY
WOJTEK @WOJ.DOP
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