Have you ever dreamed of swimming like a dolphin, gliding underwater without a tank, in total freedom, using only your breath? Welcome to the fascinating world of freediving! Whether you're drawn to the silent beauty of the seabed, the mental challenge, or simply the desire to feel more connected to the ocean, this guide is here to accompany you every step of the way. Take a deep breath, let's go.

What exactly is freediving?

Freediving is simply the art of holding your breath underwater. No oxygen tanks, just you, your breath, and the vast blue sea. There are several types of freediving:

• Static apnea : you remain motionless in the water (often in a swimming pool) while holding your breath.

• Dynamic apnea : swimming a distance while holding your breath, usually in a swimming pool.

• Deep freediving : we descend along a cable or in underwater exploration mode.

But to begin with, there's no need to stress about it. What matters is going at your own pace and discovering what your body is capable of with a little calm and technique.

Why (really) take up freediving?

Spoiler alert: it's not just to look stylish in a jumpsuit 😎

1. To reconnect with oneself

Freediving forces you to slow down, listen to your body, and control your breath. It's almost a form of aquatic meditation.

2. To explore the underwater world

You don't need to be a pro scuba diver. With freediving, you can discover reefs, play with fish, and even swim with dolphins… all in a light and free style.

3. To boost your fitness

Breath control, core strengthening, self-control, relaxation: freediving is ultra-complete for your body and mind.

Freediving: Is it difficult at the beginning?

Honestly? Not really. Learning to hold your breath is like learning to ride a bike: it takes a little patience, but anyone can do it. The key is to follow certain safety rules and take it slowly.

In fact, most people think that freediving is a matter of having lungs of steel. But in reality, it's mainly a question of relaxation , concentration , and self-awareness .

The basics you need to know to get started

1. Breathe (yes, really)

Before holding your breath, you need to learn how to breathe properly. Breath-holding isn't just a deep breath and then a "plop." There's a whole preparation involved:

• Diaphragmatic (abdominal) breathing : deeper and more relaxing.

• Preparatory ventilation : several cycles of slow breathing to relax.

• The final inspiration : we "fill" the lungs without forcing it.

❌ And be careful: no hyperventilation! It can be dangerous during apnea.

2. Relax (like, really relax)

The more relaxed you are, the less oxygen your body uses. Therefore, the longer you can stay underwater. It starts with your mind: no stress, no panic. Get yourself into a calm, zen state, like before a nap.

3. Learn to listen to your body

You'll learn to recognize the breathing reflex . It's that slight tension or urge to breathe that arises. It's normal, and it's an important signal to heed.

Equipment: what do you need to get started?

No need for a whole James Bond arsenal. Just a few essentials to get started comfortably:

The mask

Choose a low-volume mask , which is easier to balance and suitable for freediving. And above all, try it on before you buy it: it should fit snugly against your face without being too tight.

The tuba

A simple, basic snorkel (no valve system or unnecessary gadgets). It's only used for breathing on the surface between dives.

The flippers

For beginners, soft fins are perfectly adequate. They'll help you progress without putting too much strain on your legs.

The combination

Depending on the water temperature, a 3 to 5 mm neoprene wetsuit is perfect. It protects you from the cold and increases your buoyancy.

The weight belt (optional at first)

It helps to compensate for buoyancy, but should only be used with an instructor at the start!

BONUS - A microfiber bath towel or poncho

Easy to pack in your bag with the rest of your gear, it's a handy little extra that will easily accompany you on your diving trips. Kima makes very colorful models that are extremely popular with athletes.

Where can I practice freediving when I'm a beginner?

🏊 In the swimming pool

Perfect for learning the basics: breathing, static apnea, finning, mask clearing…

🌊 At sea or in lakes

Perfect for fun and true exploration, where the magic happens!

But always accompanied , in safe conditions (good visibility, no current, gradual depth, etc.).

Training: Should you take courses?

Absolutely YES. Even though you can find plenty of tutorials on YouTube, nothing beats the guidance of a professional. An internship or introductory training course will give you:

• The basics of security

• The correct breathing technique

• Learning to balance the ears (the famous compensation)

• The right support to practice with complete peace of mind

Organizations like AIDA , FFESSM , and Apnea Academy offer top-notch training throughout France and beyond. The Molchanovs method , developed by a world champion, offers flexible programs for beginners and experienced divers alike.

The golden rules of freediving safety (to be followed religiously)

1. NEVER practice alone.

2. Always let someone know about your session.

3. Listen to your body, and get back up as soon as you feel any discomfort.

4. No hyperventilation.

5. Learn ear compensation .

6. Remain progressive: no need to aim for 20m on the 2nd day.

What should you expect the first few times?

You might struggle to hold your breath for more than 30 seconds. And that's okay. Everyone feels that way at first. However, with practice and a little consistency, you'll progress quickly.

And believe me, the first time you see a turtle or a school of multicolored fish, it'll make your eyes light up. ✨

And how is it going mentally?

Freediving is 80% mental. You have to learn to:

• Relax in all circumstances

• Clear your mind

• Stay in the present moment

• Manage your stress and intrusive thoughts

That's what makes it such a captivating discipline. You work on yourself as much as on your physical abilities.

Some exercises to progress easily: dryland and water training

In the swimming pool

• Palming work

• Improvement of statics

• Distance tests without forcing

Dry (out of the water)

• Daily abdominal breathing (5 minutes in the morning, it makes all the difference)
• Heart coherence
• Static (dry) apnea tables : sets of breathing + apnea exercises, for gradual progression
• Yoga, meditation, stretching : your best friends for being zen and flexible

Bonus: Useful apps and tools

• STAmina Apnea Trainer : great for working on your breathing and your tables

• Apnea Coach : for creating tailor-made programs

• DiveMate / ApneaLog : to track your dives and your progress

Common mistakes to avoid

❌ Thinking that it's a question of strength or lung capacity
❌ Comparing oneself to others
❌ Wanting to go too deep, too fast
❌ Neglecting the importance of recovery after apnea
❌ Forgetting that pleasure should always come before performance

In summary: the 10 commandments for freediving beginners

1. You will never dive alone

2. You will always listen to your body

3. You will learn to breathe properly

4. You will train with a pro

5. You will go slowly but surely

6. You will respect the ocean and its inhabitants

7. You will remain calm and relaxed.

8. Don't forget to warm up.

9. You'll savor every session, regardless of performance.

10. You'll dive in with a smile 😄

FAQ: Frequently Asked Questions about Snorkeling

How long can you hold your breath in apnea?

A beginner can hold it for between 30 seconds and 1 minute. With practice, it's safe to reach 2 to 3 minutes.

Is apnea dangerous?

No, provided that safety rules are respected and that you never practice alone.

Do you need to be a good swimmer to do freediving?

Not necessarily. Being comfortable in the water is a plus, but you don't need to be an athlete.

At what age can one start?

Introductory sessions are available for children aged 8 and up, with supervision. Adults can start at any age!

What is the difference between static and dynamic apnea?

Static = you remain motionless while holding your breath. Dynamic = you swim without breathing over a distance.

Conclusion

Freediving is much more than a sport: it's a true inner adventure. You don't need to be an athlete or aim for records. What matters is feeling good, progressing at your own pace, and enjoying the moment. So, ready to dive into the deep blue?

If you feel ready, we give you a list of the best diving spots in this article.