The first training program for the beginner freediver

Building the correct foundation in freediving requires regular, gradual training — not intensive and random work.

Week one: breathing and relaxation

Days 1–3
Deep belly-breathing exercises for 15 minutes a day at home on the floor, and learning the difference between chest breathing and belly breathing.

Days 4–7
Dry breath-hold exercises with full relaxation. Start with one minute and add 10 seconds each day.

Week two: the pool

• Underwater glide exercises with a full exhale
• Horizontal diving practice along the pool
• Balance and neutral buoyancy exercises

Week three: diving techniques

Vertical diving
Practice vertical dives from the surface to the bottom in a deep pool, focusing on correct position.

Ear pressure
Learn the Valsalva maneuver to equalize ear pressure on descent.

Week four: the sea

• First dive in the sea with a specialized instructor
• Apply everything you learned in open water
• Reach 5 to 10 meters safely

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Consistency matters more than intensity in freediving training: ten minutes a day equals an hour a week.