In freediving, your mind is either your greatest ally or your steepest obstacle. While technique, physical conditioning, and CO2 tolerance are essential, they are often limited by your mental state. To reach your full potential, you need to train your brain as seriously as your body.
Here are five fundamental principles to help you build a resilient, high-performance freediving mindset. These principles are basic, but they help our Master Freedivers comfortably meet the requirements.
1. Protect Your Self-Image
Your freediving performance rarely exceeds the image you have of yourself. Many freedivers fall into the trap of harsh self-critique, often saying things like, “My technique is horrible” after a session.
When you label yourself as a freediver with “bad technique,” your subconscious accepts this as your identity. This creates a psychological ceiling: how can a freediver with poor technique expect to achieve a Great Result? Instead of identifying with the flaw, view the technique as a work in progress. Focus on the mechanics without attaching negative labels to your identity.
2. Prize Your Effort (The Growth Mindset)
Success in freediving is built on a foundation of small wins. At the end of every session, take a moment to acknowledge your progress. Did you understand your equalization better? Did you feel slightly more relaxed during the hang? Did you duck-dive in CWT, or did a turn in DYN become a little bit better?
By consciously reminding yourself that you are getting better, you build an image of a freediver who is constantly evolving. Even if the progress feels slow, this positive reinforcement fuels the motivation needed for long-term achievements. You aren’t just training your lungs; you are training your confidence.
3. Anchor Yourself in the Present
Freediving happens in the now. If your mind is stuck in the past or racing toward the future, you lose the relaxation necessary for a successful dive.
The Trap of the Past: If you botch your duck dive and spend the rest of the dive thinking about it, you create tension and waste oxygen. What is the point? It already happened.
The Trap of the Future: If you start a 100m dynamic attempt and immediately worry about the upcoming “urge to breathe” or potential hypoxia, your body will tense up in anticipation. A freediver is worried about something that might not even happen.
The Solution: Whenever you catch your mind drifting, bring it back to the current stroke, the current sensation of the water, or your current kick. The dive is won one moment at a time.
4. Practice Radical Acceptance
Discomfort is an inherent part of freediving. If you are at war with your contractions, you are in a state of stress—and stress is the enemy of breath-holding.
Instead of fighting the discomfort or trying to “rush through” the dive to end it, practice gradual exposure. If your 100m PB feels like a battle, step back to 50m or 60m. Practice feeling a small amount of discomfort while maintaining total composure and perfect technique. Recognize the sensation, accept its presence, and don’t fight it. As your comfort zone expands, your PB will naturally expand as well.
To learn more about becoming comfortable with the uncomfortable, check out my recent YouTube video.
5. Intentional Visualization
While it can be difficult to visualize the exact physiological feeling of a deep dive, you can use visualization to prime your nervous system for success.
Instead of struggling to imagine the pressure of depth, focus on the controllable environment. Visualize your travel to the dive site, your equipment preparation, and your warm-up routine. Most importantly, visualize the aftermath of success. Imagine the feeling of surfacing clean, the joy of a successful protocol, and the congratulations of your teammates. This pre-programs your brain to view the dive as a positive, achievable event.
The essence of the Dynamic Apnea Bi-Fins disciplines is to spend as little energy as possible while covering as much distance as possible.
Freedivers typically learn how to perform dynamic apnea (horizontal swimming underwater while holding their breath) on their first freediving course. In the course, a freediver learn the basic idea of how to move underwater, with the focus on technique and relaxation.
But what should you do after you finish a freediving course? How to progress in Dynamic Apnea Bi-Fins? Ideally, find a freediving coach. If you couldn’t find a coach nearby, find an online coach (you can check our online coaching program). You must also have a safety diver (another freediver) with whom you can start training together.
First of all, what not to do. Don’t focus too much on the distance you can do. Instead, focus on the technique, relaxation, and streamlining.
In this article, we will discuss streamlining.
Water is much denser than air (almost 800 times denser than air), and as a result, in freediving (same as in swimming), it is crucial to minimise the amount of drag you create during Dynamic Apnea Bi-Fins. How? You need to be more streamlined. Here are a few tips:
Keep arms in a streamlined position, if the current level of flexibility allows you to do so. If it is not, work on improving your flexibility (specifically in your lats, chest, and shoulders) at least two to three times per week. But don’t expect quick results. It takes time to improve your flexibility.
If you couldn’t keep your arms in a streamlined position and maintain relaxation, give it up for now. Keep your arms along your body until your flexibility improves. Make sure your arms are close to your body (but don’t tense them up, since it will negatively affect the overall relaxation).
Keep your head in the neutral position. One of the most common mistakes among beginner freedivers is to look forward during dynamic apnea bi-fins. It is a natural tendency for adults to look at where we are going. In the water, this habit will be a problem, as it creates tension in the neck and generates a lot of drag. But make sure that in the attempt to sort out the “looking forward” problem, you are not creating another one – “chin too close to the chest”. This mistake also creates tension in the neck and extra drag. One more time – keep your head in the neutral position.
Don’t kick too wide. Some freedivers make this mistake as a subconscious way to compensate for positive buoyancy (you must have neutral buoyancy in all dynamic apnea disciplines). Other freedivers think that the wider the kick, the more propulsion it will generate. Either way – don’t kick too wide.
Having a streamlined position in the Dynamic Apnea Bi-Fins discipline should be your number two goal (number one goal: having neutral buoyancy). Everything else – kicking technique, CO2 tolerance, and hypoxic tolerance — should come after that.
If you want to learn more about performing Dynamic Apnea Bi-Fins, check out our free tutorial.
Our safety workshop is designed for the experienced Freedivers (minimum certification level PADI Advanced Freediver or equivalent) who want to participate in Depth Training at Kaizen Freediving school (Koh Tao, Thailand). The goal is to prepare participants to act as safety divers for each other.
The workshop includes both a theory session and an open-water session. The theory portion covers risk management in the open water freediving, how to perform safety checks, and rescue procedures for both LMC (Loss of Motor Control) and Blackout.
The open-water session, led by a freediving instructor, focuses on practical safety and rescue skills. After a warm-up, participants will practice a variety of exercises, which may include:
Safety from the surface.
Escorting a diver during their ascent on the last 10 meters.
Performing an unexpected rescue from a shallow depth (no more than 5 meters).
Rescue from 15 meters.
Rescue from 10 meters, after waiting 30 seconds at the end of the line.
Pulling a diver to the surface from a shallow depth (no more than 10 meters).
Other exercises can help to increase safety during the depth training.
This is Part 1 of a series where we will discuss specific freediving equipment types, what suits a freediver and the factors to consider before making a purchase. If you have just entered the world of Freediving and all the mind-boggling choices online are confusing, here’s the solution. Analytics.
It’s a jungle of information out there. Good freediving equipment is important at every stage, whether you’re a beginner freediver or a freediving instructor. It affects how efficient you are in the water; well-fitted gear makes you a more efficient diver. Efficiency/ Economy of Effort is one of the ultimate goals of a sport, where relaxation is a foundational pillar.
Be warned, if you are a gearhead in other aspects of your life, there’s a good chance the same tendencies will carry over here, too. Land logic also applies to Ocean Logic.
These are common factors that you can use to choose what suits you best. They are not in any series of importance except your own. If cost is more important than performance, then so be it. This is a guide. Let’s go.
Take a look at each of the different aspects to consider, and then hopefully you will be better placed to make an informed decision. A few standard guidelines would be to check all freediving equipment in the water before making a purchase. Dive schools and your instructors will be an asset in this regard; use that resource.
We’ll be looking at Masks, Fins, Wetsuits and Weight Systems in the following sections. These are our building blocks towards becoming a colour-coordinated freediver who kills it in all pictures and conditions.
MASK
Two terms, i.e. Low Profile and Low Volume, are critical. Everything else is subjective. Low profile refers to how far out a mask projects from the diver’s face. Low volume refers to the internal volume of a mask once fitted onto a diver.
A higher volume mask, like a scuba mask, will require frequent equalisation and a greater amount of air to achieve the same result. In itself, not an issue when on scuba, however, we’d like to avoid using air too frequently to equalise the mask. God knows the ears are demanding enough, so why bring a mask to the EQ party as well?
Any mask that is Low-Profile and Low-Volume is good. There are inane intricacies related to the silicone, external frame, internal frames, profile, and volumes. Leave them for a quest down that rabbit hole.
Since every face has a different structure with varying cheekbone heights, nose shapes and sizes, it’s imperative to find one that fits you as an individual. The mask should seal well without flooding with water, and it should be easy to pinch your nose to equalise. That’s it. First Principles.
If you, like our Instructors Sergei and Akshay, have decided that facial hair is of paramount importance, then congratulations, you’ve unlocked a hidden difficulty in the game. There are essentially two options.
On the left: Sergei, go the chin strap route. On the right: Akshay, find a mask that fits despite that werewolf-looking fuzz.
Tips and tricks, such as growing your moustache out, applying Vaseline over the mask, and shaving a thin strip under the nose, are all effective tricks. They only work for so long, and it’s another variable that suddenly becomes critical for each dive. It’s avoidable. Keep trying different models of masks to find one that works with your prized beard. Or treat yourself to a razor and a clean shave.
As with all freediving equipment, we will discuss specific brands and recommendations in the following article.
FINS
The primary means of propulsion in the water is also called Bi-Fins, Stereo Fins or just fins, unless mentioned explicitly as a Monofin. They are not Flippers.
Here we start getting into greater permutations than a mask. There is a deeper rabbit hole to explore regarding foot pocket angles, the balance between comfort and performance, your weight, the stiffness of the blades, whether you’re in a pool, open water, competing, or if you’re an instructor or have a natural gift. But again, we keep it simple, and the factors we’ll look at will be:
Fit
Material
Usage
Level of the Freediver
Cost
Travel Considerations
Well-Fitting Foot Pockets
The most critical factor in our opinion. The foot pocket is currently the most vital part of the fins. A well-fitted foot pocket will be a snug fit. A fit that does not chafe or is too tight in the water.
Remember, these will be on your feet for at least an hour. Loosely fitted foot pockets will chafe and rub against the foot, preventing efficient energy transfer. Conversely, too tight a fit can be uncomfortable, potentially causing pain and distraction. Relaxation levels of a Zen monk are hard to achieve whilst in pain.
Like our faces, our feet are all unique. From Tyrion Lannister to the Mountain, everyone needs footwear that suits their feet and use. As with all footwear, look for each manufacturer’s sizing and measurement guide; they are generally quite detailed and probably have an attached YouTube link for visual confirmation.
Wear them in the conditions you are most likely to dive in. If you need 3 mm socks because it’s cold in Australia, factor that in when deciding which fin size to get. Feet on the extreme end of the scales will always have some difficulty, but you already know that. Looking at you, Shaq.
Material, Cost and Travel
Plastic, Fibreglass or Carbon fibre. Listed in increasing order of cost, decreasing order of durability. Plastic fins manufactured today suffice for your foray into freediving. They travel well, don’t cost too much as an initial investment and will let you do almost everything you want.
Quick Tip: Don’t fall for carbon-fibre FOMO. Unless you’re competing, plastic fins are just fine.
At Kaizen Freediving, we train all levels of freedivers. Our flagship program, Zero to Hero, is done using good-quality freediving equipment, including plastic fins, and you won’t feel the need to upgrade. Fibreglass and carbon fins will improve your technique and efficiency without a doubt; however, the caveat of “Is it needed?” needs to be answered. This ties into the next part: Travel.
Travelling with Long Fins
It’s not the easiest and does require a degree of planning. Backpacking across the Ha Giang loop with a pair of long fins, whether made of carbon or plastic, is not going to be easy. Do-able, of course, but do you want to? The more expensive carbon fins will most likely need a hard case to protect them and your heart from the shocks of airport/bus/ferry transport. This is where you need to bring out the weighing scale and decide what’s important and practical for you.
Usage
We like to believe in upgrading freediving equipment in consonance with the frequency and distances you train for. Beyond a certain stage, better gear will reap dividends, and by then your understanding of what works for you will be much higher. Wait it out, upgrade as you go along. It’s also a sound reward system.
This last bit is subjective, but do you really need the $500 carbon fibre custom fins at this stage? If you want it, go for it; follow the old adage of “If you believe it helps, it does”
WETSUIT
The Primary Function
The primary function of a wetsuit is exposure protection. It keeps you, the diver, warm and conserves energy. First Principles. Don’t forget that the bulk of your open water session is spent resting on the surface face down.
The perfect wetsuit for you should be the centre of your Venn diagram of priorities: comfort, durability, and insulation.
Open cell, closed cell, one-piece, two-piece, thickness, wearing only the top or the bottoms of your two-piece, how long each material lasts, etc., are factors to consider independently.
Each one is a variable that will affect the cost. Some materials last longer than others. If you’re considering a wetsuit as a student, instructor, or Athlete, each one will have their preferences. An instructor will prefer one that lasts longer, while an athlete may choose a more streamlined option over durability.
An important side-effect of your choice of wetsuits will be your buoyancy. General Rule of Thumb: The Thicker the wetsuit, the more weights you need. Factoring in travel and your planned dive locations will change all these variables.
WEIGHT SYSTEMS
Buoyancy
Ever since Archimedes came up with the idea, the world hasn’t stopped talking about it. From the Titanic to the titans of freediving. It’s something we all keep fine-tuning.
The amount of weight a diver needs is determined by several factors, including their weight, the type of water (fresh or salt), the wetsuit they wear, and whether they are in a pool or open water.
How the weight is distributed is what we shall discuss. A weight belt is the simplest form of a weighting system. Rubber is preferred because it can expand and contract in tandem with the diver, unlike Nylon weight belts, which are relatively uncomplicated. However, the simplest freediving equipment is not always the most efficient. A larger number of weights on the hips is not only detrimental to hydrodynamics but also uncomfortable.
A neck weight is a great add-on to distribute the weight over the larger shoulder muscles and reduce the amount needed on the hips.
In both the pool and open water, the difference is incredible. Before picking up a neck weight or going old school and making one with a bicycle tyre tube, let’s unpack something.
Distribution
The overall weight worn does not change with a neck weight. How much goes over which body part is all that changes. Neck weights come in varying sizes and weights. Try them out and see how comfortable you feel with 2 kilos on your shoulders. Can your shoulders take that load along with your expectations? Jokes apart, like with all new gear, there will be a period of getting used to it.
Quick Tip
Distribution matters more than the number. Find what feels balanced in water, not just on land.
Travel
Carrying 2 kilos or more of lead weights anywhere is not easy, especially given how some neck weights are pretty expensive. Recently on our way to a pool competition, our three instructor Trainers were carrying their neck weights: a grand total of 15 kilos of just neck weights. Not adding in 3 sets of bi-fins, one monofin and wetsuits. It’s a logistical exercise, and a learning one.
FINAL THOUGHTS
Freediving equipment doesn’t need to be complicated. The ocean doesn’t judge whether your fins are carbon or plastic. But your feet and comfort levels will. Start with the basics, trust your body, and remember: performance comes from good habits, not just fancy kit.
Your instructors (yes, including the ones with high-maintenance beards) are more than happy to guide you through real-world gear decisions. Ask questions. Try things out. Be curious
Coming Up Next: The Real Gear Talk
In Part 2 of this series, we’ll dive into the deep end of specific freediving equipment:
Which masks seal well and survive moustaches?
Fins are our instructors’ swear by.
Wetsuits that will serve you.
Neck weights: DIY and off the Shelf.
If you’ve ever felt overwhelmed browsing freediving gear online, we’ve got your back (and your feet, face, shoulders, and hips).
Written by PADI Freediving Instructor Trainer Akshay Tatthe
If you’re considering buying freediving equipment from brands like Molchanovs, 2BeFree, Freexperience, TruDive, or Lobster, use promo code KAIZEN (for Molchanovs, it is KAIZEN24) to get 10% off!
Freediving is growing in popularity as a sport and recreational activity. But there are still a lot of questions the general population don’t know about. Here are the 10 most popular questions, which people ask before their first freediving course.
1. What is freediving? – Freediving is underwater diving that relies on breath-holding rather than scuba gear. Some do freediving for recreational purposes, while others do it as a sport. Freedivers are training both in the sea (the main goal is the depth) and in the pool (the main goal is the breath hold time or horizontal distance).
2. How long can a person hold their breath? – The world record is over 11 minutes, but most people can train to hold their breath for a few minutes after proper training. Breath-hold can be done dry or in the water. The main rule in freediving is never to train alone!
3. What are the dangers of freediving? – Dangers include blackouts from lack of oxygen and pressure-related injuries. To make freediving safe, you must follow safety rules like those mentioned above – never train alone. Other safety rules you can learn on your first freediving course.
4.How deep can freedivers go? – Elite competitive freedivers can go over 100 meters deep. For example, the world record for the monofin discipline is 136 meters. You can learn how to safely freedive deeper than 10 meters on your first freediving course.
5. What kind of training is involved? – Training involves breath-hold exercises, relaxation techniques, and physical conditioning. You will learn the general principles of freediving training on the more advanced courses, such as a Master Freediver course.
6. What equipment do you need? – You’ll need a mask, snorkel, fins, and wetsuit. If freediving becomes a big part of your life, you can consider other equipment such as a nose clip, neck weight or freediving lanyard.
7. Is freediving similar to scuba diving? – Freediving focuses on breath-holding, while scuba divers use tanks. While scuba diving allows you to stay longer underwater, it happens only because of the special equipment and compressed air in the scuba tank. On the other hand, freediving helps you increase your natural ability to explore the underwater world.
8. How do freedivers equalize pressure? – Freedivers use techniques like the Frenzel manoeuvre to equalise ear pressure while diving in the sea. This technique is the most effective for freediving; however, it requires some time to learn.
9. Can anyone learn to freedive? – Yes, with proper instruction and training. Learning freediving under the direct guidance of a certified instructor is highly recommended. You will learn all the necessary safety and relaxation practices in this case.
10. What are the best places to freedive? – Popular spots include the Red Sea, South East Asia, and the Caribbean. Check out Kaizen Freediving School in Koh Tao, Thailand, to learn freediving in Southeast Asia.
(These are my thoughts on having completed the Zero To Hero course two months ago. I feel it would be good to share my thoughts and experiences a few months after having finished it, just to ensure that there is no bias or hangover of the course persisting. A lot of things are said in jest and must not be taken seriously. Any hurt caused is deeply regretted. Do not come after me. Please 😊)
The Freediving Program From Zero to Hero is a long-term course that allows anyone with no prior freediving experience to progress and make it all the way to an Instructor. You can go from being the Jon Snow of freediving and transform into a Freediver; A rare breed of neoprene-wearing human, that’s found in mostly tropical waters. You can hear their distinctive calls of Frenzel and Mouthfill from conversations in bars that distinguish them from their bulkier cousins; the scuba divers. With the amount of sign language involved, add the right soundtrack and they could well be rappers in another dimension. But you are here to be a freediver, a Master Freediver who goes deeper than your imagination has fathomed so far. 32 meters is 104 feet or a ten-story building. That’s a lot of distance to cover in one breath.
Inhale. Let’s go.
Why/Who Should Do It
Who should do it? Pretty much anyone who likes the sea, and marine life and or is looking for a new extreme sport that isn’t life-threatening on a daily basis (like cliff jumping). If there’s a longing desire to spend more time in the sea watching all the fishes there are to see, but the inevitable time limit of scuba or just the distance to the fishies while snorkelling bothers you, then freediving is the way to go. No disrespect to scuba, but that 150 bar in the tank disappears faster than /savings in a casino/politicians after election results are announced. Take your pick.
The comfort with your body, the sea and the confidence to duck dive anywhere is a priceless skill. Yes, it’s a callback to that old Mastercard ad. Speaking of Mastercard, this is also the most financially viable course to learn in terms of training dives and time.
If you already have done some form of apnea, spearfishing or just dabbled around then this is the most organised, structured option there is. The Freediving program Zero To Hero is meant to progress beyond the advanced course systematically, learning new techniques that form the foundation of any freediver. Beyond 20 meters is when time, technique and guidance become crucial. Which brings us to the next point.
THE INSTRUCTOR
How do you choose where to do it? The answer is simple, find the best instructor. Your instructor is everything in the course. Fins, wetsuits, nose clips, and all the sufi gear you can get your hands on means nothing without the Guru. I have been blessed to have been taught by Sergei, who’s not just been teaching since PADI began its Freediver courses 10 years ago but has also trained more instructors than one can count.
But just these credentials are not what makes him stand apart, it’s this smiling Buddha- Zen-like energy that makes the difference. I have yet to see him even display mild annoyance. Considering there were 5 Masters students in varying stages of the course, I am sure it would have driven him up the wall at times. But hey, that’s why he is the boss. My first instructor, Shonali Ghoshal, herself an accomplished Scuba Master Instructor graduated from the same school of thought and institute- Kaizen Freediving in Koh Tao, Thailand. A testament to the quality of instructors produced.
Calm, professional and knowing how to hold the reins of the student. These are the best instructors to have, they have learnt how to manage a whole host of personalities and that is why surrendering to the knowledge of the Guru is so important. The Instructor is irreplaceable.
Every Equalisation problem that seems like a world-ending problem will be handled calmly because it is NOT their first time dealing with AND sorting out such issues. Trust your Instructor. You are not a unique snowflake, with unique EQ problems.
The right teacher understands that even if the body may be ready, it is as much a mental game. With Sergei, the PBs and the numbers were never the goals, it was always “What’s your comfortable depth? Let’s make that deeper.” It’s this slow and steady approach that pays off long term, not only is this safer and methodical but more importantly inspires confidence in the freedivers’ own abilities.
This approach is what made me fall in love with the sea, knowing that I could spend almost a minute hanging in zero gravity is something to be experienced, words do no justice.
TIPS I’D PASS ON
DISCIPLINE: Did Jocko just show up in your dreams ??!! If he did, Good. Because at some level this is the only way to go. This section gets into Veteran speak. Falling ill is unplanned, but taking precautions, getting enough sleep, eating well and training hard are in your hands. These may sound trivial, but they are the key, like hydration and sunscreen. The benefits and the repercussions are all yours. Hydrate. Be disciplined. Stay hard. This course will create habits and as Sergei says “It’s easier to teach someone new than to correct old mistakes”.
TIME: Take time off. Have dry days to soak in the sun and a few beers. It’ll take anywhere from 2-3 months to finish and that’s a long time. There will be periods of stagnation, where the ears won’t EQ or it’s just plain exhausting physically. Be prepared mentally, and physically the body will respond.
BABY STEPS: The key I figured was to break down each session into what needed to be achieved today. An increase in depth by a meter at a time is not daunting, 32 meters depth, 70 meters dynamic sounds like a lot, but it’s baby steps all the way. The journey is far more rewarding.
FAITH: Having faith in your instructor and following the military’s favourite training philosophy of “Don’t Think, Do” is the best way. It’s the most uncomplicated way to approach it, you are a sponge, soak it up. There is wisdom in even the smallest of conversations, keep your ears open. Learn the good drills followed.
Looking Back or If I Had A Time Machine.
I would have pushed harder when it came to depth. It’s the one discipline that takes the most effort, logistically and otherwise, boats, conditions, a safety diver etc. There are too many factors that make it difficult to chase depth any other time. I would spend a longer time and try to get to 40 during the Masters course itself. The rest of it, I would not change a bit. Follow your Instructor.
CONCLUSION
What you will remember has very little to do with the classroom and theory. The daily diving, meeting the same group of Masters students, going through the same issues, post-dive hunger et all. Three months of intensive daily diving; That’s a long time to dive almost every day with the same group and celebrate each other’s PBs in any discipline, looking forward to watching a 50-meter tow happen in ripping current, watching every competition like we were next in line, swimming in a sea of jellyfish, doing FIM in a current where the line is at an angle that would make Pythogoras giddy with joy. These are just some of the experiences along the way that will remain as my version of “Back in the day when…., or During my Masters…..”
The greatest gift though, has been comfort in the sea. The sea is no longer daunting, unknown, and scary, she is a place of joy and comfort. Everyday. The confidence to feel and say this, to go and hang at 15 meters and just soak in the nothingness is where the metamorphosis takes place.
The student of Freediving Program Zero to Hero, is the little turtle crawling out of the sand and making its way to the sea. Just like a turtle, the first few years can be quite tumultuous, but be sure that once you go to the sea there’s no looking back.
Static apnea is the first step in freediving when you are holding your breath and not moving. Let’s talk about how to learn to hold your breath safely and for an extended period.
The best place to learn how to do a breath hold correctly is, without a doubt, a freediving course. In most cases, the agency or the location is insignificant. Just check that static apnea is a part of the beginner-level freediving course.
But what if you can’t do a course at the moment? Or you did it a while ago and forgot most of it (yes, it happens). Then, this article is for you!
Trying to breathe hold without understanding what is happening in your body at this moment is not the best way. Start (or refresh) your freediving journey by understanding the basic freediving theory. Again, the best place for it is the freediving course. The second best place is to watch our online tutorials 🙂
The breath holds itself has three steps – relaxation breathing, the breath hold, and recovery breathing after it. The breath hold can be further divided into an easy and struggling phase (after contractions kick in).
After you understand the basic freediving theory, don’t be rash and immediately start holding your breath. Let’s first learn how to do breathing before a breath holds. Yes, it’s important.
Before a breath-hold, freedivers practice so-called breath up (relaxation breathing). The goal is to relax the body and stop worrying. Here is more information on how to do relaxation breathing.
The next step is a big breath in. How deep should you inhale? In theory – as deep as possible. But for a beginner freediver, a huge breath-in usually makes it uncomfortable. What is the solution? In the short run – do less than the maximum inhale (let’s say 90%). In the long run – learn how to engage all the respiratory muscles for the maximum inhale and regularly do diaphragm and thoracic cavity stretching. The more air you inhale, the more O2 your lungs will have.
Ok, now you ready to hold your breath. But how long should you hold? For beginners, we recommend holding only until the first contractions kick in. In freediving, we call it the “no contraction” table.
After practicing the “no contraction table” for a while, you can measure how long you can hold. But remember, no pushing! Let’s say you can hold until the urge to breathe kick in and a little more (10-30 seconds). The more you postpone the desire to go all in, the better chances to understand the basic principles of the breath hold.
After you have done your max (it’s not the actual max since you were not pushing, right?), try the easy version of CO2 table – classical. There is some criticism of this table (mainly because it is too easy), but it’s worth it for you as a beginner.
Here is our tutorial on how to do a classical CO2 table. And for the first month, do nothing else. 2-3 days of no contraction table, then easy CO2 table. Every two weeks, you can do your new “PB.” Try to avoid pushing too hard.
After 1-2 months of training, you can intensify your training. For example, include a “one breath” table in your training regime. Also, on your dry days can exhale STA, just for versatility.
Avoid trying PB too often if you can do more than three minutes now. Pay attention to the idea of overtraining. Though it’s quite hard to harm your body, training too much can lead to losing interest in continuing training. Choose the frequency wisely. Ideally, you don’t want to train more than three-four times per week for a few months.
Of course, we are all different, and one approach can be perfect for one freediver but not another. So, come back to the beginning of this post – you want to train with a coach. But what if you don’t have a coach?
Even if you are new to freediving or spearfishing, you might have already realized that you want to have personal gear?
It is more comfortable.
It is more reliable.
It will fit you perfectly.
One of the first things freedivers buy after finishing their freediver course is freediving fins. If you have a quick look at freedivers forums, most freedivers state that carbon fins have the best performance.
Cressi Gara Modular Impulse Freediving Fins
That is true. But carbon fins most likely will cost you a fortune. So if money is not a big deal for you – get yourself a pair of carbons.
But if you need a smart solution for your pocket – it makes sense to go for plastic fins.
And here the market also provides a wide variety of choices.
As a freediving school, we have tried many plastic fins for our students. Our main criteria of good-quality fins are medium stiffness, durability, and a comfortable and robust foot pocket.
In concern of these three aspects, let’s have a closer look at Cressi Gara Modular Impulse fins.
Stiffness. Cressi Gara Modular Impulse fins are very soft for fins made of plastic. The blade looks thin, and Cressi says it is thinner than other fins. Also, according to specifications, the Modular Impulse blade is 5cm longer than the average freediving fin blade. After a few months of using Gara Modular Impulse, I can state they provide a soft kick, and the legs don’t get tired after a long swimming period.
The shape of the tip of the blade reminds a caudal fish fin. This design is supposed to give better fin control. I am not sure how we can check it, but it sounds reasonable as all fish passed the years of evolution and have more or less the same tail tip.
Despite blades of Gara Modular Impulse are thin and soft, Cressi promises that they are durable and strong. Besides, if you treat plastic fins properly, they will serve you for many years. In any case, all gear has a warranty – so keep the receipt, and if something happens with your fins during the warranty period – you can always claim for exchange or repair.
Cressi Gara Modular Impulse Freediving Fins
The comfortable foot pocket is what Cressi is proud of for all their freediving fins. Still, they keep evolving their designs, and in Modular Impulse fins, Cressi implements a self-adjustable foot pocket. What does it mean? First of all – the foot pocket is soft. It doesn’t squeeze or press or provide any unwanted tension on your foot. Besides, this foot pocket makes it possible to wear these fins with or without socks, depending on the water temperature you dive in. Even tropical waters can be cold enough, and it’s a great advantage to dive in the same pair of fins barefoot in Thailand and the Philippines wearing the socks. Footpocket should stretch slightly to make both options comfortable.
If the foot pocket is too wide for you, you can also use insoles (come in a set with fins), which help reduce the foot pocket size. And if it’s not enough and the fin fits loose, I would recommend going for fin-holders. Small rubber straps which you put ON the fin. You can check a short video here on how to use them. And you can order the fin holders from Amazon.
I need to mention some other benefits of these fins:
– 29 degrees angle of a blade, which works for better streamlining and kicking techniques;
– anti-slip water rails prevent water flow from escaping sideways, which results in a “spoon effect” and better efficiency of your kicks;
– replaceable blades make it possible to change the blades easily. This feature is helpful if you, for example, want to use soft fins for freediving and more stiff fins for spearfishing, and this foot pocket fits you perfectly.
To conclude, Cressi Gara Modular Impulse fins are soft, durable, and comfortable in both concerns – wearing and kicking.
Cressi Gara Modular Impulse Freediving Fins
The affordable price of these fins allows me to say YES, plastic fins can be really good.
You can order the Cressi Modular Gara fins on Amazon.
If you have already done your first Freediving course, then you learned that hyperventilation is dangerous and should be avoided before a breath-hold. But also probably seen some elite-level freedivers doing it before their massive STA breath-hold
So, who is right?
First, let’s discuss the theory and then whether you should do hyperventilation or not.
Your breathing rate and depth are mainly regulated by how much CO2 you produce at the moment. Usually, your breathing rate and depth match your current metabolic activity level. But if you voluntarily start changing your breathing rate or/and depth, you are more likely to do hyperventilation.
What are the disadvantages of hyperventilation?
elevated heart rate
cerebrial vasoconstriction
suppressing Bohr Effect
increased risk of Black Out
To learn more about hyperventilation, watch this video.
More about Bohr Effect for Freediving
If HV is dangerous, then why can you see it on the STA competition?
The answer is simple – competitive Freedivers are ready to accept the increased risk of having Black Out to have their urge to breath later (in the attempt of having more extended breath-hold).
And also let’s not forget that the safety during the competition is usually better organized than your regular training session.
If you are looking to buy heart rate monitor, here is the link (Amazon)
If you are already an experienced freediver looking for a new exercise to improve your Dynamic Apnea Bi-Fins technique and results, think about underwater sprints.
There are a couple of reasons why you might include it in your Freediving Dynamic Apnea training
Improve your finning technique
Include anaerobic work for your legs
When you get some experience with this exercise, you can add some resistance to it. For example, you can wear a swimming parachute or swimming drag shorts.
For more information about sprints for DYNb training, check out my video below.
If you are looking to buy a swimming parachute or drag shorts, check the affiliated links below.
