Author Topic: Freediving Techniqus/Exercises  (Read 707 times)


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Freediving Techniqus/Exercises
« on: October 12, 2010, 08:27:53 PM »
Found this on the web, thought I would share:

Freediving techniques and Exercises

I. Clearing  ears

A. It was important to keep  hands free while descending.

B. While descending, pinch you nose and gently blow every few meters to equalize the pressure.

C. For automatic equalization pop your ears about 200+ times the week prior to any intense free diving.

II. Holding breath

A. Practice sitting in a chair and holding your breath. Try first one TV commercial length.

1. You will notice the first big demand for breath goes between 20 and 30 seconds

2. The next demands to breath come at about every subsequent 20 to 30 seconds

3. I can get to a point were you can relax in apnea and pass out, but I don’t push it that far.

B. Before diving  take three deep breaths. Do not hyperventilate.

C. Wear a watch while freediving and monitor the second hand.

1. You can easily do around trip to 15 m in 60 seconds, but take it as comfortably as possible do not push your limit.

2. This practice is for safety reasons to avoid shallow water black out

3. This practice also reduces anxiety.

III. Getting down

A. Wear 2-4 kgs of weight depending upon wet suit and also ensure that you are positively buoyant from 5 m onwards.





IV. Reducing anxiety

A. Reducing anxiety and keeping your heart rate down is a must

1. This is not easy.

B. Practice walking 25 m round trip while holding breath and  timing yourself. You will see that a very leisurely 25 m walk will take about a minute. Now you just have to apply the time-distance to a straight down dive.

C. Monitor your watch’s second hand

V. Wear a low volume mask

A. Reduce air consumption into mask

B. Always keeping a positive pressure in the mask reduce mask leaks

VI. Safety

A. Always freedive with a component freediving buddy.

B. Shallow water blackout is a KILLER

1. Shallow-water blackout is a sudden unconsciousness from lack of oxygen during a breath-hold dive. On ascent your O2 partial goes too low.

2. If you blackout suddenly, unless you have a buddy, you die!


Training tip –1


The first training tip here is easy to prepare. You need one bed, a chronometer, peace and quiet. Place yourself on the bed and relax, breathe deep, but normal. After 5 minutes of breathing, take three deep breaths one after another. After the third inhale, make a powerful exhale emptying your lungs totally - a bit more if possible. Immediately after emptying your lungs take a powerful (from your toes) inhale filling the lungs to approximate 98 %, and hold your breath. At this point, start the chronometer to measure the time that you can hold your breath. When your holding breath, different thoughts are spinning inside your mind, this is normal, do not think about the time or that you actually is holding your breath, try to think about things that normally makes you calm or everyday charms...
After some time the first inhale reflex occurs, but don’t give up, continue to fight ! Almost all untrained persons can still hold their breath for equal amount of time just before the reflex occurs. When you reach the insufferable point and you have to take a breath, take a breath and stop the chronometer.

Take 2 or 3 fast and deep inhales, trying to find your way back to the calm and relaxed breathing you had just before holding it. Rest for about 3 minutes with deep and normal breathing before you repeat the exercise. Repeat the exercise 5 times ! You will notice an increase in time holding your breath every time.
Do this exercise every day. The best time is directly in the morning when you wake up. You should notice great increases in performance within a week !

Degree of difficulty: 1



Training tip –2

Here is the second training tip in this series. You have now been training laying down and holding your breath, see tip no 1, and are now ready to move further in your training.

Walking apnea

Walking apnea is perhaps the exercise that gives you the most as freediver, and this exercise is also very easy to prepare. What you need is a good chronometer and a place that you can walk around without any disturbance.  Start the exercise in standing position, breath normally using your lower stomach as much as possible when you breathe, this breathing technique values the whole training ! Start the chronometer and start walking, not fast, just in usual relaxed tempo. Continue the usual breathing with help of the stomach all the time. After 30 seconds of walking, take a deep breath and hold it, without stopping, continue to walk in the same calm and relaxed tempo all of the time. After 15 seconds you start breathing again (dont stop walking at any time), look at the chronometer. After 45 seconds of walking take another deep breath and hold it, dont stop walking. After 30 seconds of holding your breath start breathing again.

Continue the exercise like this, increase the time walking and breathing and the time walking and holding your breath 15 seconds at the time. When you have reached the limit of your high performance, decrease the time with 15 seconds leap (like a pyramid), all the way down to the starting point. If you take turn with exercise tip no 1 and 2 you will notice that the high performance/pyramid will be higher and higher. Soon you will be in control over your breathing, and not the opposite way around. Do you think that holding your breath is the most important skill for a freediver ? Wrong ! The most important skill is to breathe and breathe in the right way ! Its like this, the time that you can hold your breath depends exclusively on the prepared breathing before a dive.

Degree of difficulty: 1

Training tip –3


Here is the third training tip inour series. You have now been training with help of the training tip 1 and 2. You have a good ground to stand on as a free diver and are now ready to leap even further. This third tip is a bit harder than the two first exercises but it will make the most out of you.

Stair Apnea

Stair apnea is unusually hard training and it will give you much, at different levels. What you need is a chronometer, a good pair of training shoes and a high building (at least 8 floor high).

You start warming up, jogging for approximately 1 km. Then take the elevator up to the top floor in the selected building, your position should be at the stairs and prepare yourself. In the meaning with prepare yourself I mean ventilation practice, calm deep breathing with help of your lower stomach. When you feel calm and your pulse is calm its time for the three last deep and faster inhales/exhales, the last of the three respirations should be a deeper exhale and a deeper inhale as in exercise 1. Hold your breath, start the chronometer and begin walking down the stairs. Walk down calm and as economical as you can in full control of yourself. After several floors you should have reached your "depth" and it is time to turn around. When you are on your way back at the top (surface) increase your speed to half running speed and start breathing/stop the chronometer as soon as you have reached the top (surface). You should be able to hold your breath for as long as this exercise takes, from the surface - down to the right depth - and back to the surface again. At the top of the stairs (surface) rest for about 5 minutes before you prepare yourself for the next descendant.

This training tip prepares you mentally for your dive, down to deep water. As you continue practising this exercise you will understand and feel your depth and when it is time to turn around to the surface. You will also experience improvements in your diving one bit at the time.


Degree of difficulty: 2


To make this programs work for you, doesn´t mean that you need to swim 600 m a day. Training is a very individual thing.
What are our goals?
How many times a week can we train?
Can our bodies keep up?
These are just some of the questions, that you have to relate to before you go into the training.

All this training is combined with a healthy lifestyle. Not fanatic, but reasonable! And very important! NO ALCOHOL while training hard!!! You will loose at least one week of progress


Training program in Swimming for freedivers


Warm up:

400m breaststroke/crawl


5 x 15 butterfly kicks (while diving) max. 25m

This is without fins. When it gets easy, try doing it on the back and the side.


Small rubber fins:

200m flying mixed styles (3 breaths in the surface)

200m o/u (1 breath in the surface)


6 x 25/25m side/back/spinning   



100m surface swimming with centersnorkel – (Video 10)

200m surface with both arms along the side

200m surface with one arm in front on the side – (Video 11)

10 x 50m dynamic, with focus on technique and time, no interval’s here. Do longer breaks! Example: First 5 laps can be done “fast” –4-5 sec faster that usual and the last 5 laps can be done in a “normal” pace. You will see that the normal pace will increase this way. Only do this, when you feel that the technique is getting relatively ok…


Traditional swimming:

1000m breaststroke/crawl. –100m breaststroke and 100m crawl. (5 times 200)

Don’t do only crawl, since you need the breaststroke for dynamic without fins.


Cool down:

200m – relaxed and easy.


  • Guest
Re: Freediving Techniqus/Exercises
« Reply #1 on: October 16, 2010, 12:30:44 AM »
Please BEWARE of what you find online, and keep in mind that you can still black out on land. In this instance, while walking back up a flight of stairs. Any apnea training done in water must always be supervised by a trained buddy.


  • Guest
Freediving Techniqus/Exercises
« Reply #2 on: October 16, 2010, 07:52:05 AM »
I agree with you LFI, when practicing, practice with a trained professional.

Offline NC_Diver

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Re: Freediving Techniqus/Exercises
« Reply #3 on: October 16, 2010, 08:05:30 AM »
I was thinking the same thing, black out going back up the stairs and roll down the stairs hitting your head and killing yourself. That would be just my luck. I'd want someone there and we would trade off breathholding and accompany each other.

And all that swimming, holy crap!!

Offline Joshua R.

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Re: Freediving Techniqus/Exercises
« Reply #4 on: October 16, 2010, 09:42:36 AM »
Why does the building have to be eight stories high?  Who's gonna "half run" up eight floors on the same breath they came down eight floors.


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