Here's a quick synopsis on breathing.
First, let's define some terms:
Tidal Volume: The volume of air you normally inspire
Vital Capacity: The greatest volume of air you can expunge from your lungs
Inspiratory Capacity: The greatest volume of air you can inhale
Glottis: The space between your vocal cords
Excess buoyancy: the extra air in your BC from being overweight.
Super inhale: Inhaling more air than your tidal volume requires
Super exhale: exhaling more air than your tidal volume requires.
As we progress through the water, we must breathe in order to oxygenate our cells and to remove CO2. The normal tidal volume can and will cause us to rise and fall a bit, but not much. Normally, this is only about 500ml or right at a pound. However, many divers are taught to make long slow inhalations and exhalations which can easily double or triple this, exacerbating the change in buoyancy. In other words, if you are truly breathing normally, the extra pound shouldn't make much of an impact unless you're trying too hard. Yeah. Don't try so hard.
The first rule of Scuba is to keep breathing or to never hold your breath. But what does that really mean? In real life we normally pause a moment after inhalation, don't we? Is pausing holding your breath? Is it skip breathing? No and no. Holding your breath happens when you close your glottis. The glottis is that gap between your vocal cords that you close to cough. It's regulated by muscles that are stronger than your lung's alveoli. Go ahead and cough, so you can feel it. You can cough gently or more forcibly depending on how tightly you close that glottis. Closing your glottis is a bad, bad move while Scuba diving. No, not so much as you descend, but definitely dangerous as you ascend. Doing so can rupture the alveoli in your lungs giving you barotrauma which can result in an embolism and death. Don't do it. It's important that you always keep your glottis open, open, open while underwater. If you pause your breathing and ascend, bubbles should freely pass out of your mouth and through your regulator. That's IF you keep that glottis open. Know your glottis and keep that bad boy/girl open while you dive.
So, how do I adjust my depth? I think it's important to learn how to ascend and descend with using just your breathing. That depends on how neutral you are to begin with, so make sure you have the absolute minimum amount of weight you need to submerge. Extra weight will cause extra problems. You should have little to no air in your BC and be pretty neutral right at the surface. That means with your BC empty, your head should be right below the surface, within a quarter of an inch. To descend I need to vent my lungs more than my normal tidal volume. Dip into your vital capacity and do a "Super exhale". Whoooosh... and pause wth your lungs mostly empty. You'll feel your ears, so don't forget to equalize early and often. If you invert so that your head is down, you'll find you're starting to accelerate. Flaring, or getting more horizontal will slow this so adjust to your preference. Soon enough though, you'll need to breathe in, so do it. No need to push that limit. When you do, you'll find you come to a stop. If you need to go deeper, just repeat those super exhales until you get close. If you're wearing exposure protection, you'll have to add a bit as you descend, but be careful not to overdo this. I usually take a breath 10 feet or so off the bottom, which stops my descent and then add as I need so I don't descend any further.Tiny adjustments are best and wait a bit to see what effect they have.
Ascending is the reverse process, but you must take care to not close your glottis. Do a super inhale and magically float over that coral head or begin your final ascent. If you don't hear or feel bubbles as you're ascending, you're doing it wrong and should exhale immediately. They'll be gentle, so you'll have to pay attention. If you added air on the way down, be sure to release it on the way back up. You should have total control of your ascent with your breathing and slow is always best. No, slower than that.
FWIW, the first years of my diving (since 1969) were without the aid of a BC. I just didn't own one. All my buoyancy was controlled with my lungs. If I was a tad heavy I had to learn to adjust my tidal volume to where my lungs were a bit fuller. When I paused my breathing, my chest and diaphragm were used to keep more air in my lungs and my glottis was always, always open. If I was a tad light, like during my safety stop, I learned to adjust my tidal volume the other way. I learned to pause when my lungs were mostly empty. Oh yeah, you can pause your breathing anywhere in the cycle to achieve the desired depth. Crazy huh?
I will end this with three caveats:
- Never hold your breath by always keeping your glottis open.
- Don't overweight yourself!
- Get horizontal!!!
- Nothing screws with your neutral buoyancy quicker!
- It's the angle of your fin thrust that causes you to feel you need more weight
I hope this helps. FWIW, skip breathing also causes problems with buoyancy. You can usually identify them by those who time the length of their inspirations. Get a bigger tank or be happy with shorter dives. Getting neutral and learning to frog kick will increase your time way more than skip breathing can. It will also help you to stop sculling with your hands. That's a huge energy waster and will cause you to need to breathe more.