Freediving
Freediving, or apnea diving, is the practice of diving while holding your breath, without the use of breathing apparatus. This ancient discipline has gained immense popularity in recent years due to its accessibility, the rise of ocean exploration, and the increasing awareness of the benefits it brings to both the body and mind.
Unlike other diving disciplines, freediving focuses on relaxation, mental control, and efficiency rather than external equipment. It allows you to explore the underwater world in complete silence, making it an unparalleled experience of connection with nature.
Types of Freediving
Freediving consists of different disciplines, each focusing on a specific skill:
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Static Apnea (STA): Holding your breath while floating on the surface, measuring endurance in a completely relaxed state.
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Dynamic Apnea (DYN): Swimming horizontally underwater with either fins or no fins, aiming for maximum distance on a single breath.
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Depth Freediving: Descending vertically while holding your breath. This includes different techniques such as:​
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Constant Weight No Fins (CNF): Descending and ascending using only the power of your arms and legs.
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Free Immersion (FIM): Pulling yourself down and up using a rope, without fins.
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Variable Weight (VWT) and No-Limits (NLT): Disciplines that use weights or lift bags for deep dives, mostly for advanced freedivers.
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Constant Weight (CWT): Using fins to descend and ascend without assistance.
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Freediving Certifications
The two major freediving certification agencies are AIDA and SSI. I work with AIDA, which offers structured courses designed to develop your skills progressively. Each certification level enhances your ability to dive deeper, improve breath control, and refine safety techniques.
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AIDA Certifications and Requirements
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AIDA 1: Introduction to freediving. Basic breathing techniques and safety. No depth requirements.
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AIDA 2: First full certification. Requirements:
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Dive to 20 meters deep
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Static apnea of 1 minute and 30 seconds
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Swim 50 meters underwater in dynamic apnea
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Rescue from 15 meters depth
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AIDA 3: Intermediate level. Requirements:
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Dive to 30 meters deep
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Static apnea of 2 minutes and 45 seconds
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Swim 70 meters underwater in dynamic apnea
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Advanced rescue skills
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AIDA 4: Advanced level for those who want to pursue instructing or deep diving. Requirements:
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Dive to 38 meters deep
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Static apnea of 3 minutes and 30 seconds
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Swim 90 meters in dynamic apnea
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Mastery of rescue techniques and safety procedures
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Course Duration and Requirements
AIDA courses are relatively short, usually lasting between 3 to 5 days per certification. Despite what many believe, freediving is not as physically demanding as it seems.
The only prerequisite to start with AIDA 2 is being able to swim 200 meters in freestyle. If you can do that, you’re ready to begin your freediving journey!
Freediving and Yoga
Freediving and yoga are deeply interconnected, as both disciplines emphasize breath control, relaxation, and body awareness. Many of the techniques used in freediving are derived from ancient yogic practices, specifically pranayama, the art of breath control. Some of the key breathing techniques that benefit freedivers include:
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Diaphragmatic Breathing (Yogic Breathing): Enhances lung capacity and relaxation.
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Nadi Shodhana (Alternate Nostril Breathing): Helps balance oxygen intake and calms the nervous system.
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Kapalabhati (Cleansing Breath): Increases CO2 tolerance and strengthens respiratory muscles.
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Ujjayi Breathing: Creates a controlled airflow, improving focus and relaxation.
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The mental focus and relaxation techniques developed through yoga are crucial for freedivers, as they help manage the mammalian dive reflex, lower heart rate, and increase efficiency underwater.
Incorporating yoga into freediving training allows divers to reach deeper depths with ease, extending their breath-hold times while maintaining a sense of inner peace.
Learn More
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Course details and pricing
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Training programs
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Freediving classes
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Why train in Dahab?
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How to prepare?
