A safety stop assists the body in rapidly eliminating nitrogen!
Why?
The reason is very simple. Bubbling does not occur in a diver under pressure, it only occurs when the pressure is reduced "too much". Once bubbling occurs, gas elimination is reduced. This is because the driving force for nitrogen elimination has diminished. The bubble now has to be reabsorbed - which can be a time consuming process. However, if bubbling can be minimized or prevented, then the nitrogen stays in a gaseous solution (i.e. dissolved) in the body. If this can be maintained while surfacing, then the nitrogen pressure is maintained while the pressure surrounding the diver is reduced. When the nitrogen pressure is allowed to stay greater than the surrounding pressure, a driving force for nitrogen elimination is created and nitrogen will "zing" out of the body. To put it even simpler, a diver that performs a 3 minute safety stop after a dive will have less nitrogen in their body immediately upon surfacing as compared to a diver that did not perform a safety stop, but has been on the surface "off-gassing" for 3 minutes. Therefore, one of the best things a diver can do for themselves is to perform a safety stop, no matter how short, after every dive.
How Deep?
Since the goal is to promote nitrogen elimination prior to surfacing so the risk of DCI is lessened, the next question is how to calculate the depth of a safety stop. Years ago, a safety stop was recommended at 10 feet after every dive. This recommendation wasn't so much a depth recommendation other than a recommendation to just perform a safety stop. The depth of 10 was chosen because the final stop on decompression tables was at 10 feet. Later, the recommendation turned to 15 feet and is now currently 15 to 20 feet for 3 to 5 minutes. A deeper depth of 15 feet was chosen for several reasons, but a driving force behind this deeper recommendation was overwhelming information that deeper stops promote greater nitrogen elimination. My favorite example was a fairly well controlled study where two control groups were taken to the same depth for the same time and then performed safety stops for the exact same time, but at different depths. One group performed a safety stop for 5 minutes at 10 feet while the other group performed a 1 minute stop at 20 feet and then a 4 minute stop at 10 feet. Even though both groups did 5 minutes of safety stops, the group that started at 20 feet had significantly less bubbling not only upon surfacing, but also over the hours that followed the dive. While this violates standard half-time theory, the evidence is in . . . deeper is better. But how deep? Again, one of the common recommendations is 15 feet. A rule I like to live by is "keep it simple" and picking one single depth that a diver can remember definitely keeps it simple and makes it easy to perform. However, when it comes to a simple task such as picking a safety stop depth, I like to give divers a little more credit and believe that the main difference between sport divers and technical divers is the amount of information each has been exposed to. Therefore, I believe that since technical divers perform decompression stops over multiple depths, so can sport divers especially considering that these stops are not mandatory, but merely safety stops. Therefore I don't recommend a single depth. Instead I recommend, performing safety stops over a range of depths - which is extremely easy to do. The only calculation that needs to be done is to pick the depth of the first safety stop. All that is needed is a rule of thumb. The rule I use is to take your deepest depth of the dive and divide it by one-half and round to a deeper depth if necessary. For example, after performing a dive to 90 feet, the depth of the first stop would be 45 feet - which could also be rounded to 50 feet if desired. This calculation can be performed easily in the diver's head while underwater. The question is . . .
How Long?
You don't need to stay long at the first stop and 1 minute is fine. The next step is to calculate where to go from here and for how long. The answer is come up another 10 feet and stay there for 1 minute until 15 feet is reached. A 20 foot stop is also needed no matter what the profile is. Once you reach 15 feet, stay there for 3 to 5 minutes or longer . . . whatever you desire (within reason of course). A sample profile looks like this. After a NoStop dive to 80 feet for 20 minutes, surface to 40' for 1 min., then go to 30' for 1 min., then to 20' for 1 min., then finish at 15 feet for 3 to 5 minutes. Another example is a dive to 90 feet. Make the first stop at 45' for 1 min., then stop at 35' for 1 min., then to 25' for 1 min., but now to 20' for 1 min. before going to 15' for 3 to 5 minutes. Once you reach 15 feet, slowly come to the surface. Creep your way up and maybe stop at 5 to 10 feet on the way up for 30 seconds to a minute.