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My max static breath hold is around 4 minutes and for me that translates to about a two minute max useful time while swimming, There are lots of variables that effect this including water temp, ability to relax in water, fear etc...
Never dove in St. John but I would say probably no need for a knife
When I practice for breath holding, if I am doing a static hold I try to focus on something else for as long as possible, When not static I try to accomplish different tasks that force me to maintain composure as my breath is running out. Another thing I try is to take one breath per minute and see how many minutes I can keep it up for. Or exhale fully and see how long you can hold your breath for.
Definitely not an expert but it works for me, hope it helps
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