freediving

Holistic

with Joshua

AIDA Certified Instructor

Freediving is not just a sport, it’s a return to our origins. With a single breath, we descend beneath the surface and into ourselves, discovering that pressure doesn’t crush us… it concentrates us.

Holistic freediving is about more than time or depth; it’s a practice of presence, clarity, and remembrance.

Rooted in ancient wisdom and supported by modern science, it invites us to meet the ocean not as a thrill but as a teacher.

We train not only our bodies, but our minds and nervous systems, building the capacity to access calm, insight, and transformation under pressure.

Whether you’re seeking silence, healing, or a deeper connection to life, freediving offers a mirror. And what it reveals is not just the water… but the self, refined.

Training &

Certification

  • AIDA stands for the International Association for the Development of Apnea. Since 1992, AIDA has been the global authority in education, safety standards, and competitive freediving. Its structured certification system is recognized worldwide and used by instructors, dive schools, and athletes to ensure high standards in both recreational and performance freediving.

  • AIDA’s training system is progressive, meaning each level builds on the previous one in both technical skill and physiological understanding. The four core recreational levels are:

    🐣 AIDA1 – Introduction to Freediving

    • A half-day to full-day introductory course

    • For confident swimmers new to breath-holding

    • Focuses on comfort, awareness, safety, and basic techniques

    • No certification prerequisites required

    • Max depth: 10m

    🌊 AIDA2 – Freediver Certification

    • The first full-level certification course

    • Covers theory, pool skills (STA, DYNB), and depth diving (CWTB, FIM)

    • Includes essential rescue procedures and buddy protocols

    • Prerequisite for AIDA3 and competitive training

    • Max depth: 20m

    🧭 AIDA3 – Advanced Freediver

    • For students who want to dive deeper and train smarter

    • Introduces free-fall, advanced equalization, CO₂/O₂ tables, and deeper rescues

    • Includes physiology, blackout theory, and decompression knowledge

    • Enables students to train independently with qualified buddies

    • Max depth: 30m

    🐬 AIDA4 – Master Freediver (not always offered at all schools)

    • For experienced divers and those considering instructor or competition paths

    • Covers depth diving beyond 30m, mouthfill equalization, advanced physiology, and detailed risk mitigation

    • Required to enroll in the AIDA Instructor Course

    • Max depth: 38m+

    • Students receive AIDA e-certificates upon successful completion of performance standards, safety procedures, and theory exams

    • AIDA certifications are recognized globally by dive centers, schools, and competition organizers

    • Each level requires completion of the previous one—or a crossover evaluation from another agency (SSI, PADI, Molchanovs, etc.)

    • Global standard: Used by over 100 countries

    • Focus on safety: Emphasizes buddy systems, rescue skills, and physiological awareness

    • Non-commercial & nonprofit: Run by freedivers, for freedivers

    • Accessible & adaptable: From ocean explorers to competitive athletes

  • It depends on your comfort in the water and previous experience, but here’s a simple guide:

    🐣 Start with AIDA1 if:

    • You’re completely new to freediving

    • You want a gentle, one-day introduction to breath-holding and safety

    • You’re a confident swimmer but have never used fins, equalized, or practiced breathwork

    • You want to test the waters before committing to a full certification

    📝 AIDA1 is non-certified in some schools, but it gives you a solid base and can often be used as a warm-up before AIDA2.

    🌊 Start with AIDA2 if:

    • You’re a strong swimmer (200m swim or 300m with fins/snorkel)

    • You’re comfortable in open water and want to earn an internationally recognized freediving certification

    • You’ve done some snorkeling, diving, or breath-hold practice before

    • You’re ready to learn full safety procedures, rescue skills, and dive to 12–20m

    🥇 AIDA2 is the first full certification level and is required for progressing to AIDA3 and beyond.

    💡 Still not sure?

    If you're on the fence, you can:

    • Start with AIDA1 and upgrade to AIDA2 mid-course if you're comfortable

    • Book a pre-assessment or trial dive with your instructor to see what level fits you best

    • Or just reach out! We're happy to help you decide based on your background and goals.

Coures

AIDA 1

  • Build a strong foundation for independent recreational freediving.

    🧠 Skills & Knowledge:

    • Full freediving breathing cycle (relaxation, full breath, recovery)

    • STA, DYNB, CWTB, and FIM training

    • Effective finning and streamlining techniques

    • Proper duck dives, turns, and equalization

    • Rescue from 5–10m (BO & LMC)

    • Weighting and buoyancy awareness

    • Freediving equipment, physics, physiology, and safety protocols

    🎯 Course Goals:

    Confidently dive to depths of 12–20m with solid technique and safety awareness while practicing as part of a buddy team.

  • The next step for confident swimmers ready for real freediving practice.

    👤 This Course Is For:

    • Beginners with strong swimming skills

    • Snorkelers, divers, or surfers seeking formal freediving training

    • Anyone looking to explore ocean depth in a recreational setting

    ✅ Prerequisites:

    • Age 18+ (or 16+ with guardian consent)

    • Swim 200m non-stop (or 300m with mask, fins, snorkel)

    • AIDA Medical Form and Liability Waiver

    • No previous freediving certification required

    🏅 Certification Requirements:

    • STA: 2:00 min

    • DYNB: 40m

    • CWTB: 12–20m

    • Theory exam: 75% minimum

    • Alternate certifications possible (Pool Only or AIDA1 fallback)

  • A robust, well-rounded introduction to real-world freediving.

    📅 Structure & Duration:

    • Minimum: 2.5 days

    • At least 2 classroom sessions (or 90-min review with self-study)

    • Confined water: 2 sessions

    • Open water: 3+ sessions over 2 days

    🧑‍🏫 Instructor & Ratios:

    • Active AIDA Instructor or higher

    • Confined: 8:1 (12:1 with certified assistant)

    • Open Water: 4:1 (6:1 with assistant)

    🌊 Depth & Safety:

    • Max depth: 20m

    • Rescue training from depth

    • Emphasis on equalization, buoyancy, and buddy-based diving

AIDA 2

  • Explore the basics of breath-hold diving with comfort and confidence.

    🧠 Skills & Knowledge:

    • Relaxation techniques for body and mind

    • Introduction to Static Apnea (STA)

    • Basic finning and duck dive techniques

    • Snorkel breathing and recovery breathing

    • Equalization awareness

    • Buddy supervision and surface rescue techniques

    • Equipment basics and Freediver Code of Conduct

    • Intro to freediving disciplines

    🎯 Course Goals:

    Gain confidence in the water, understand safe freediving fundamentals, and enjoy breath-hold diving to a max of 10m in a relaxed, supervised setting.

  • An ideal starting point for ocean lovers, snorkelers, and curious swimmers.

    👤 This Course Is For:

    • Complete beginners with no prior freediving experience

    • Confident swimmers who want a safe introduction to breath-hold diving

    • Travelers and recreational divers looking to explore freediving recreationally

    ✅ Prerequisites:

    • Age 18+ (or 16+ with guardian consent)

    • Swim 100m non-stop

    • Completed AIDA Medical Form and Liability Waiver

    • No previous certifications required

    🏅 Certification Requirements:

    • No performance minimums required

    • Demonstration of correct techniques, relaxation, and safety practices

    • Successful participation earns the AIDA1 Freediver Certification

  • A gentle, guided introduction with strict safety protocols.

    📅 Structure & Duration:

    • Minimum duration: 1 day (min. 6 hours)

    • At least 1 water session (pool or open water)

    • Optional classroom theory (90 min if included) or self-study manual

    🧑‍🏫 Instructor & Ratios:

    • Active AIDA Pool Instructor or higher

    • Confined water: 8:1 (12:1 with certified assistant)

    • Open water: 4:1 (6:1 with certified assistant)

    🌊 Depth & Safety:

    • Max depth: 10m

    • Surface-level rescue only

    • Emphasis on buddy supervision, relaxed breathing, and safe entry into freediving

AIDA 3

  • Deepen your skills, precision, and physiological awareness for advanced freediving.

    🧠 Skills & Knowledge:

    • Advanced Frenzel equalization

    • Free-fall technique and fine-tuned weighting

    • CO₂ and O₂ tables for performance training

    • Deep-water rescue techniques

    • STA, DYNB, FIM, CWTB mastery

    • Physiology, barotrauma, lung function at depth

    • Decompression theory, blackout prevention, and surface intervals

    🎯 Course Goals:

    Dive confidently and safely up to 30 meters while planning your own training and acting as a responsible buddy in deep freediving environments.

  • For experienced freedivers aiming to go deeper with safety and control.

    👤 This Course Is For:

    • AIDA2 certified freedivers (or equivalent via crossover)

    • Divers who want to develop depth skills and deepen theoretical knowledge

    • Serious recreational divers and those pursuing professional or competitive paths

    ✅ Prerequisites:

    • Age 18+ (or 16+ with guardian consent)

    • AIDA2 Certification (or successful crossover)

    • AIDA Medical Form and Waiver

    🏅 Certification Requirements:

    • STA: 2:45 min

    • DYNB: 55m

    • CWTB: 24m

    • Theory exam: 75% minimum

  • A multi-day, in-depth experience focused on autonomy and precision.

    📅 Structure & Duration:

    • Minimum: 3 days

    • At least 3 hours of theory (or 90-min review + self-study)

    • Confined water: 2 sessions (max 5m)

    • Open water: 4 sessions over 2 days (max 30m)

    🧑‍🏫 Instructor & Ratios:

    • Active AIDA Instructor or higher

    • Confined: 8:1 (12:1 with certified assistant)

    • Open Water: 4:1 (6:1 with assistant)

    🌊 Depth & Safety:

    • Max depth: 30m

    • Lanyards required beyond 20m

    • Full deep-water rescue protocol and advanced risk mitigation

FAQs

  • What exactly is freediving?
    Freediving (or “apnea”) is the practice of diving underwater on a single breath—no tanks, no bubbles, just you and the water. It’s a natural, instinctive activity that starts the moment you hold your breath in water. Freediving can be practiced in oceans, lakes, rivers, or even swimming pools.

    Is freediving extreme? Or can anyone do it?
    Freediving is often misunderstood as an extreme sport, but the AIDA system emphasizes safe, recreational freediving. Anyone who can swim and relax can learn to freedive. It’s not about “pushing limits”—it’s about listening to your body, learning technique, and reconnecting with your breath and the ocean.

  • Do I need to be an expert swimmer to start?
    Not at all. For AIDA1, you just need to swim 100 meters non-stop. For AIDA2, you should swim 200 meters unaided (or 300 meters with fins/snorkel). You don’t need any freediving or scuba background—just basic water comfort and curiosity.

    Which course should I start with?

    How long does a course take?

    • AIDA1: 1 day (3–6 hours)

    • AIDA2: At least 2.5 days

    • AIDA3: At least 3 days

    What will I actually learn?
    You’ll learn:

    • Breathwork & relaxation

    • Duck diving, finning, equalization

    • Freediving disciplines like STA, DYN, FIM, and CWT

    • Safety, rescue, and buddy procedures

    • How to read your body and stay calm in water

  • Is freediving safe?
    Yes—when trained properly and practiced with a buddy. AIDA’s system prioritizes safety at every level, including rescue techniques, blackout prevention, proper weighting, and relaxation.

    What’s the #1 safety rule?
    Never dive alone. Always dive with a trained buddy who can respond to LMC (loss of motor control) or blackout events.

    What is a blackout or samba?

    • Blackout (BO): Temporary loss of consciousness due to low oxygen.

    • Samba (LMC): A loss of control or muscle coordination after surfacing.
      Both can be safely managed if you’re diving with a trained buddy and following protocols.

    How can I avoid these?

    • Never hyperventilate

    • Always do recovery breathing

    • Know your limits

    • Be correctly weighted and relaxed

    • Remove your snorkel before descending

    What if I can’t equalize my ears?
    You’ll learn equalization techniques starting with the Valsalva method (for beginners) and eventually the Frenzel method (in AIDA3). If you feel pressure or pain, you must stop descending and try again. Equalization should never be forced.

    What is the Mammalian Dive Response (MDR)?
    It’s your body’s natural superpower. When your face is submerged and you hold your breath, your body activates:

    • Slowed heart rate (bradycardia)

    • Blood shift to protect your lungs

    • Increased oxygen efficiency

    • Spleen contraction (releasing red blood cells)
      It helps protect you during breath-hold and makes freediving safer and more fascinating.

    Why are surface intervals important?
    Surface intervals help you recover, avoid decompression issues, and regulate CO₂/O₂ balance. A good rule: surface rest = 2x your dive time.

  • What gear do I need to start freediving?

    • Mask (low volume, fits your face well)

    • Snorkel

    • Bi-fins (long freediving fins or training fins)

    • Wetsuit (depending on water temp)

    • Weight belt (to help balance buoyancy)

    • Freediving buoy & lanyard (for open water)

    Can I rent gear?
    Yes! Most instructors offer rental gear. You’re welcome to buy your own later based on comfort and fit.

    What’s the difference between freediving and scuba gear?
    Freediving gear is designed to be lightweight, flexible, and hydrodynamic. The mask has lower volume for easy equalization. The fins are longer and softer for efficient movement.

  • Can I freedive if I don’t live near the ocean?
    Absolutely. You can train breathwork, stretching, CO₂ tables, and static apnea in a pool or even on land. Many freedivers live inland and travel to dive.

    Where are the best places to freedive?
    Dahab (Egypt), Bali, Philippines, Mexico, Cyprus, and Greece are popular destinations. But lakes, rivers, and pools can also be powerful places to practice.

    Is freediving a sport or a personal practice?
    Both! You can freedive recreationally, train for performance, or even compete. But for most, freediving is about presence, self-awareness, and the joy of immersion.

  • Pool Disciplines

    These are performed in a pool and focus on breath-hold duration or horizontal distance:

    1. STA – Static Apnea

    • Holding your breath without movement, usually while floating face-down in the pool.

    • Measures time (how long you can hold your breath).

    • Focus: Relaxation, mental control, CO₂ tolerance.

    2. DYN – Dynamic Apnea with Fins

    • Swimming horizontally underwater with bi-fins or a monofin.

    • Measures distance covered on a single breath.

    • Requires streamlined technique and energy efficiency.

    3. DNF – Dynamic Apnea without Fins

    • Swimming horizontally underwater without fins, using a modified breaststroke.

    • Measures distance.

    • Focus: Body control and streamlined efficiency.

    Depth (Open Water) Disciplines

    These are performed in open water using a vertical dive line and measure maximum depth achieved:

    4. CWT – Constant Weight with Fins

    • Diving vertically with bi-fins or monofin, and returning using the same method.

    • You must descend and ascend using your own muscle power (no pulling on the rope or dropping weights).

    • Depth discipline focused on technique and equalization.

    5. CWTB – Constant Weight with Bi-fins

    • Same as CWT, but specifically using bi-fins (no monofin allowed).

    • Often required in AIDA training and certifications.

    6. CNF – Constant Weight without Fins

    • Diving vertically without fins, using only arm and leg strokes.

    • Most physically demanding discipline.

    • Measures depth under strict efficiency.

    7. FIM – Free Immersion

    • Diving by pulling yourself down and up along the rope—no fins.

    • Often used for beginners or for practicing equalization at depth.

    • Measures depth using only upper-body strength and control.

    Non-competitive / Training Contexts

    • VWT – Variable Weight (rarely used in AIDA recreational courses)

      • Diver descends using a weighted sled and ascends by finning or pulling.

    • NLT – No Limits (not part of AIDA education; used in deep record attempts)

      • Diver descends with a sled and ascends using a lift bag or other assistive device.

      • Considered an extreme and specialized discipline.