What is Freediving? A Complete A-Z Guide for Beginners

Hello, as a professional freediving instructor, I’ve had the opportunity to witness hundreds of students begin their journey, from their first hesitant breaths to confidently gliding through the heart of the ocean. I understand your questions, curiosity, and even a little apprehension when you first hear about “Freediving.” This article is not just to answer the question “What is Freediving?” but also to serve as a comprehensive guide, drawn from my teaching experience and endless passion for the sea. I will explore every aspect of this sport with you, from its thousands of years of history, the amazing reactions of the human body, the unbreakable safety rules, to how you can start your own journey right here in Vietnam. Let’s take a deep breath together and begin this adventure.

What is Freediving? A Call from the Deep

1.1. Defining Freediving: More Than Just Holding Your Breath

At its most basic, Freediving (also written as free-diving or free diving) is a form of underwater diving where participants rely entirely on their ability to hold their breath until they resurface, instead of using respiratory support equipment like air tanks in scuba diving. It’s important to clarify from the start that the word “free” in “freediving” does not mean “at no cost,” but rather “freedom” – freedom from cumbersome equipment, freedom of movement, and the freedom to explore the ocean in its most pristine form.

In professional circles, we often use the term “Apnea,” a word of Greek origin meaning “no breath,” to refer to the act of intentional breath-holding. Therefore, Freediving is also known as “apnea diving.”

However, this definition is just the tip of the iceberg. Freediving is not merely a physical activity; it is an art, a sport that demands a seamless combination of physical endurance and absolute mental control. It is a journey to discover one’s own limits, to learn how to relax in a seemingly harsh environment, and to find peace in the silence of the deep sea.

1.2. The Core Philosophy: The Art of Inner Exploration

To truly understand what Freediving is, we need to go beyond the physical definition and touch upon its core philosophy. The legendary Italian freediver, Umberto Pelizzari, once said an immortal line: “The scuba diver dives to look around. The freediver dives to look inside.” This statement encapsulates the essence of this sport.

The lack of dependence on external breathing apparatus forces the diver to turn inward, to listen to and understand their own body. It is an internal dialogue, a journey of discipline, self-control, and self-discovery. You learn to recognize the most subtle signals of your body, how to master your mind to remain calm when faced with instinctual urges, and how to find absolute relaxation with just a lungful of air.

This fundamental difference shapes the entire experience. While scuba diving is an outward adventure focused on observing the external world, freediving is a moving meditation, an inward journey. You are not just a tourist visiting the ocean; you become a part of it, moving in silence, blending into the environment in the most natural and pristine way. It is this deep connection that makes Freediving special and provides values that go far beyond a conventional sport. It is not just a way to see the ocean, but a tool to understand yourself within the ocean.

1.3. Freediving vs. Scuba Diving vs. Snorkeling: A Detailed Comparison

One of the most common questions from beginners is the difference between these three underwater activities. A clear distinction will help you understand the true nature of freediving and choose the activity that suits you best.

• Breathing Principle: This is the most fundamental difference.
  • Freediving: Complete breath-holding throughout the dive.
  • Scuba Diving: Continuous breathing of compressed air from a tank. A crucial safety rule in scuba diving is to never hold your breath underwater to avoid the risk of lung injury due to pressure expansion.
  • Snorkeling: Continuous breathing through a snorkel while swimming on the surface.
• Equipment:
  • Freediving: Minimalist, focused on performance and comfort, including a low-volume mask, long fins, and possibly a wetsuit and weight belt.
  • Scuba Diving: Complex and bulky, including an air tank, regulator, Buoyancy Control Device (BCD), gauges, etc.
  • Snorkeling: The simplest, requiring only a mask, snorkel, and sometimes short fins.
• Experience and Interaction:
  • Freediving: The silence and lack of exhaled bubbles allow divers to approach marine life more naturally, with less chance of startling them. However, the time underwater is limited by a single breath.
  • Scuba Diving: Allows for much longer periods underwater, providing ample time to closely observe a specific site or creature. However, the noise and bubbles can scare away some shy species.
• Mindset and Goal:
  • Freediving: Often an inward journey, focusing on controlling the body and mind, and pushing personal limits.
  • Scuba Diving: Primarily an outward journey, focused on exploring the surrounding environment, coral reefs, and shipwrecks.

To give you a clear overview and easy comparison, here is a summary table of the main differences:

Table 1: Comparison of Freediving, Scuba Diving, and Snorkeling

Criteria	Freediving	Scuba Diving	Snorkeling
Breathing Principle	Complete breath-hold on a single breath	Continuous breathing from a tank, never hold your breath	Continuous breathing through a snorkel on the surface
Main Equipment	Mask (low-volume), long fins, wetsuit, weight belt	Air tank, regulator, BCD, gauges	Mask, snorkel, possibly short fins
Typical Depth	From a few meters to over 100 meters (competitive)	Typically 6 to 40 meters (recreational)	Mostly on the surface, can dive a few meters shallow
Time Underwater	Short, from 30 seconds to several minutes per dive	Long, from 30 to 60 minutes or more, depending on the tank and depth	Unlimited on the surface, very short when diving down
Training Requirement	Very important, certification needed for safe diving	Mandatory, certification needed to rent or buy equipment	Not mandatory, can be self-taught but guidance is recommended
Main Experience	Silence, inner connection, freedom of movement, self-challenge	Environmental exploration, observing marine life for extended periods	Surface sightseeing, relaxation, easy to access

A Millennia-Long History of Freediving: From Hunting to Sport

When you begin your freediving journey, you are not just participating in a modern sport; you are connecting with an ancient human heritage. Freediving is not a 20th-century invention; it is one of the most primitive activities, linked to human survival and development over millennia.

2.1. Ancient Origins: The World’s First Freedivers

The history of freediving is as old as human history itself. Archaeological evidence shows that humans have been breath-hold diving for a living for at least 8,000 to 10,000 years.

• Survival and Resource Harvesting: Ancient coastal communities dived to catch fish, and harvest oysters, mussels, and other valuable resources. Archaeologists have found bone deformities in the ears (exostosis) on the remains of the Chinchorro people in South America, dating back about 8,000 years, a clear sign of frequent diving in cold water.
• Legendary Maritime Cultures:
  • Ama and Haenyeo: In Japan, the “Ama” female divers have a tradition of diving for pearls and seafood for over 2,000 years. Similarly, on Jeju Island in South Korea, the “Haenyeo” (sea women) have maintained a unique matriarchal society where women are the economic pillars of the family thanks to their extraordinary diving skills. They are living symbols of resilience and the deep connection between humans and the sea.
  • Bajau – “The Sea Nomads”: Perhaps there is no more impressive example of human adaptation to freediving than the Bajau tribe of Southeast Asia. Living most of their lives on boats, they dive deep to hunt fish and gather seafood. Over thousands of years, their bodies have evolved to adapt: the spleens of the Bajau people are 50% larger than average, acting as a “biological scuba tank” by storing a large amount of oxygen-rich red blood cells, helping them to dive longer and deeper. This is a vivid demonstration of natural selection in humans.
• Ancient Greece and the Mediterranean: Freediving played a significant role in the ancient world. Greek divers used a heavy stone called a skandalopetra to descend faster, reaching depths of 30 meters to harvest sponges – a valuable commodity mentioned by Plato and Homer. They were also hired to salvage goods from shipwrecks and even participated in military campaigns. One of the most famous records is from the siege of Tyre in 332 BC, when divers swam out to cut the anchor ropes of Alexander the Great’s warships.

2.2. The Modern Era: The Birth of a Sport

From a means of survival, freediving gradually transformed into a dramatic and fascinating sport in the 20th century. This transition was driven by pioneering individuals, technological advancements, and the influence of popular culture.

• The Pioneers: The story of the Greek sponge diver Stotti Georghios in 1913, who successfully salvaged a lost anchor for the Italian navy from a depth of over 60 meters, was sensational and sparked interest in human potential. However, the event often considered the birth of modern competitive freediving was in 1949, when an Italian pilot named Raimondo Bucher, on a bet, dived to a depth of 30 meters.
• The Golden Age and “The Big Blue”: The 60s and 70s saw the legendary rivalry between two icons: Jacques Mayol of France and Enzo Maiorca of Italy. They continuously broke each other’s records, pushing human limits beyond the 100-meter mark that scientists of the time deemed impossible. This dramatic rivalry became the inspiration for Luc Besson’s classic 1988 film, Le Grand Bleu (The Big Blue). The film created a global phenomenon, romanticizing and bringing freediving to the general public, inspiring a whole new generation of divers.
• Technological Leaps: The development of the sport is inseparable from improvements in equipment. The invention of the modern diving mask with a nose pocket for equalization (1938), fins (1933), and especially the neoprene wetsuit (1951) created a revolution. These pieces of equipment helped divers see more clearly, move more efficiently, and most importantly, stay warm, allowing them to dive deeper, longer, and more comfortably than ever before.

The history of freediving shows a fascinating shift from the need for survival to the desire for conquest. It proves that what we consider an “extreme” sport today actually originates from a basic survival skill. When you learn to freedive, you are continuing a rich legacy, touching a primal connection between humans and the sea that has existed for thousands of years.

The Science Behind a Single Breath: Freediving Physiology

The magic of freediving lies not in the equipment, but in the human body itself. Our bodies possess an innate set of survival tools, a legacy from our mammalian ancestors, that allows us to perform incredible dives. Understanding these physiological mechanisms not only increases your admiration for your own body but is also the key to diving safely and effectively.

3.1. The Mammalian Dive Reflex (MDR): The “Dolphin” Within You

The Mammalian Dive Reflex (MDR) is a set of automatic physiological responses triggered when we hold our breath and immerse our face in water, especially cool water. This reflex exists in all mammals, from seals and whales to humans, and its sole purpose is to conserve oxygen to extend time underwater. The MDR consists of three main components:

• Bradycardia (Slowed Heart Rate): As soon as your face comes into contact with water and you hold your breath, the nervous system sends a signal to the heart, causing the heart rate to drop significantly, sometimes by 50% or more. Since the heart is a muscle, slowing down helps it consume less oxygen, thereby saving precious energy for the entire body.
• Peripheral Vasoconstriction: Simultaneously, the blood vessels in the extremities (arms, legs) constrict. This process does not completely cut off the blood supply but prioritizes redirecting oxygen-rich blood from less critical areas to the vital organs: the brain and heart. This is an extremely intelligent resource allocation mechanism of the body.
• Spleen Contraction: This is one of the most fascinating discoveries. Our spleen acts as a “storage tank” for oxygen-rich red blood cells. When diving, the spleen contracts, pushing this reserved blood into the circulatory system, providing an additional “bonus” of oxygen, up to 9%, which helps to extend breath-hold time.

The MDR is our innate “superpower.” Through training, freedivers can strengthen and make this reflex more effective.

3.2. The Body Under Pressure: Blood Shift and Equalization

When diving deep, the body faces a huge challenge: water pressure. For every 10 meters of descent, the pressure increases by 1 atmosphere (atm). This means that at a depth of 30 meters, the pressure on your body is 4 times greater than on the surface. Our body copes with this pressure through two amazing mechanisms:

• Blood Shift: Our lungs are filled with air, a substance that can be compressed. According to old physics theories, scientists once believed that the human chest would be crushed at a depth of about 30-40 meters when the lung volume is compressed to its minimum (residual volume). However, divers proved otherwise. Subsequent studies discovered the “blood shift” phenomenon. As pressure increases, blood from the limbs and other organs is pushed into the capillaries in the chest and lungs. Since liquid (blood) cannot be compressed, it takes up the space left by the air, creating a hydraulic “cushion” from the inside to counteract the water pressure from the outside, protecting the chest from collapsing.
• Equalization: While the chest is protected by the blood shift, other air-filled spaces in the body like the middle ear, sinuses, and mask do not have this mechanism. If not equalized, the pressure difference between the outside and inside will cause pain and can lead to serious injury (called barotrauma), such as a ruptured eardrum. Therefore, “equalization” is the most basic and crucial skill that every freediver must master. This technique involves pushing air from the lungs into the middle ear and sinus cavities to balance with the external pressure.

3.3. The Dance of Gases: Oxygen, CO2, and the Risks to Know

Your dive is a race against time, determined by the complex interaction between oxygen (O2​) and carbon dioxide (CO2​) in your body.

• Urge to Breathe: A common misconception is that we feel the need to breathe when our body runs out of oxygen. In fact, the main signal that urges us to breathe is the accumulation of CO2​ in the blood. When holding your breath, CO2​ (a waste product of metabolism) increases, changing the pH of the blood and activating receptors in the brain, creating a feeling of discomfort and diaphragm contractions, signaling “it’s time to breathe.” This is the body’s most important safety mechanism.
• Hypoxia and Blackout: While CO2​ is the alarm bell, the oxygen level is the deciding factor for consciousness. As you continue to hold your breath, the O2​ level will gradually decrease. If it drops below a critical threshold, the brain will not have enough energy to function and will perform a final protective mechanism: shutting down consciousness to minimize oxygen consumption. This is the phenomenon of hypoxic blackout. The danger is that it can happen very suddenly and without warning, especially if the CO2​ signal has been suppressed.
• Nitrogen Narcosis: At great depths (usually from 30-50 meters onwards), the partial pressure of nitrogen in the air you initially inhaled increases. High-pressure nitrogen has a narcotic effect on the nervous system, creating a feeling similar to being drunk: euphoria, impaired judgment, loss of coordination, and even hallucinations.
• Decompression Sickness (DCS): This risk is much more common in scuba diving but is not impossible in freediving. With very deep and repetitive dives without enough rest time, nitrogen can dissolve and accumulate in the body’s tissues. If the diver ascends too quickly, the nitrogen will not have time to escape through the lungs and will form gas bubbles in the blood and tissues, causing pain and serious injury.

The science of freediving reveals a paradoxical truth: the human body is both equipped with sophisticated adaptive mechanisms for diving and extremely fragile to the harsh physical and biochemical laws of the aquatic environment. The dive reflex is a gift, but pushing its limits without knowledge and respect will lead to dire consequences. This paradox emphasizes the absolute importance of proper training. A trained freediver is not a reckless breath-holder, but a disciplined individual who knows how to manage and respect their own physiology.

The Disciplines of Freediving: Seeking Limits and Joy

Freediving is a diverse world with many different forms and goals. From leisurely admiring coral to breaking world records, everyone can find their own path. These activities can be divided into two main groups: recreational diving and competitive diving.

4.1. Recreational Freediving: Exploring the Ocean Your Way

This is the first door most people step through into the world of freediving. The main goal is not achievement but experience, connection, and joy.

• Underwater Exploration & Photography: This is the most popular form. With a simple set of equipment, you can freely glide through coral reefs, play with schools of fish, and capture the magical moments of the underwater world without being disturbed by bulky equipment or the sound of bubbles.
• Spearfishing: This is one of the most ancient forms of human hunting. When done responsibly, it is a highly sustainable and selective fishing method, as the diver targets only a specific fish, completely avoiding the “by-catch” phenomenon of industrial methods.
• Mermaiding: A rapidly growing trend that combines the breath-holding skills of freediving with the graceful art of swimming in a mermaid tail. This activity is not only entertaining and aesthetically pleasing but also an excellent full-body workout.
• Other Underwater Sports: Many other team sports underwater are also based on the principle of breath-holding, such as synchronized swimming, underwater rugby, and underwater hockey.

4.2. Pool Disciplines: Challenging Time and Distance

When freediving becomes a competitive sport, disciplines are formed with clear rules to measure and compare performance. Pool competitions focus on two factors: breath-hold time and the distance swum. International organizations like AIDA (International Association for the Development of Apnea) and CMAS (Confédération Mondiale des Activités Subaquatiques) are the main bodies that recognize these records.

• Static Apnea (STA): This is the purest test of breath-holding ability and mental strength. The athlete lies motionless on the surface of the water, face down, and tries to hold their breath for as long as possible. This discipline requires absolute relaxation and the ability to control the mind to overcome the body’s urge to breathe. The current world record is over 11 minutes for men and over 9 minutes for women.
• Dynamic Apnea: The athlete swims horizontally underwater to cover the greatest possible distance on a single breath. This discipline has three variations based on the equipment used:
  • Dynamic with Fins (DYN): Uses a single large fin for both feet (monofin). This discipline allows for the greatest distance due to the powerful propulsion of the monofin.
  • Dynamic with Bi-fins (DYNB): Uses two long fins (bi-fins) as usual.
  • Dynamic without Fins (DNF): Does not use any type of fin. The athlete uses only their muscle strength with movements similar to the breaststroke. This is considered the most technically demanding discipline in the pool.

4.3. Depth Disciplines: The Journey into the Deep Blue

These are the most famous and spectacular disciplines of freediving, where athletes challenge human limits against the pressure and depth of the ocean.

• Constant Weight (CWT/CWTB): Considered the “classic” and purest form of deep diving. The athlete dives down and swims up under their own power (using a monofin – CWT or bi-fins – CWTB), is not allowed to pull the rope, and must maintain the same amount of weight throughout the dive. This is the most common competitive deep diving discipline.
• Constant Weight Without Fins (CNF): This is the ultimate challenge of physical and technical skill. The athlete dives down and swims up using only the muscle power of their arms and legs, without the assistance of any type of fin. CNF requires a perfect combination of strength, flexibility, and efficient swimming technique.
• Free Immersion (FIM): In this discipline, the athlete does not use fins but is allowed to use their hands to pull on the guide rope both on the way down and up. FIM is usually slower, considered a relaxing discipline, and is an excellent way to practice equalization techniques.
• Variable Weight (VWT): The athlete uses a weighted device (sled) to descend rapidly to depth, then leaves the sled behind and swims up under their own power (kicking with fins or pulling the rope). This discipline is not part of official competitions but is used to set personal records.
• No Limits (NLT): This is the discipline that allows for the greatest depths. The athlete uses a sled to go down and a buoyancy device (like a lift bag) to be pulled quickly to the surface. Due to the extremely high risk and heavy reliance on equipment, NLT is no longer held in official competitions.
• Skandalopetra (SK): A historical discipline that recreates the diving technique of ancient Greek sponge divers. It is the only team event, where one person dives with a stone (skandalopetra) and their partner on the surface pulls them up with a rope.

The diversity of disciplines shows that freediving is not a single activity. It is a broad spectrum of challenges, from seeking stillness in Static Apnea, explosive power in Dynamic Apnea, to courage and masterful technique in the deep diving disciplines. This richness offers many doors for you to enter and find the aspect of freediving that best suits your personality and goals.

Table 2: Overview of Competitive Freediving Disciplines

Discipline	Abbreviation	Environment	Brief Description	Main Factor
Static Apnea	STA	Pool	Holding breath for as long as possible while motionless on the surface.	Time
Dynamic with Monofin	DYN	Pool	Swimming the longest horizontal distance with a monofin.	Distance
Dynamic with Bi-fins	DYNB	Pool	Swimming the longest horizontal distance with bi-fins.	Distance
Dynamic without Fins	DNF	Pool	Swimming the longest horizontal distance without fins.	Distance
Constant Weight	CWT/CWTB	Sea	Diving as deep as possible under own power (with fins), without changing weight.	Depth
Constant Weight without Fins	CNF	Sea	Diving as deep as possible under own power, without fins.	Depth
Free Immersion	FIM	Sea	Diving as deep as possible by pulling on a guide rope, without fins.	Depth

Safety First: The Golden Rules and Risk Management

In freediving, freedom only truly exists when it is built on a solid foundation of safety. As an instructor, I cannot emphasize this enough. All techniques, all records, become meaningless if we ignore the basic safety rules. These are not suggestions; they are mandatory requirements to protect yourself and your dive buddy.

5.1. The Inviolable Rule: Never Dive Alone

This is the golden rule, rule number one, and the first thing you must engrave in your mind. The reason is simple and non-negotiable: if you have an incident, especially a blackout, underwater while you are alone, the consequence is almost certainly drowning and death. No skill or equipment can save you in that situation except a well-trained dive buddy who is right beside you. There are no exceptions to this rule, whether you are diving shallow or deep, whether you are a beginner or a seasoned athlete.

5.2. The Buddy System: The Responsibility of a Safe Dive Buddy

“Never dive alone” doesn’t just mean having another person nearby. It means adhering to a strict buddy system where each person has clear roles and responsibilities.

• “One Up, One Down” Principle: This is the core of the buddy system. Absolutely never should both people dive at the same time. When one person is performing a dive, the other must be on the surface, watching, timing, and ready to assist.
• Role of the Safety Diver: The job of the buddy on the surface is not to wait. They are an active guardian. For deep dives, the safety diver will start diving down to meet their buddy at a predetermined depth (usually around 10-15 meters, or 1/3 of the dive’s depth). They will escort the diver through the most dangerous zone – the last few meters near the surface, where the risk of blackout due to pressure drop is highest.
• Post-Dive Supervision: The danger is not over when the diver surfaces. A blackout or loss of motor control can occur with a delay, even after breathing has resumed. Therefore, the safety diver must maintain close, direct supervision of their buddy for at least 30 seconds after they surface, even if they have given the “OK” signal.

5.3. Understanding the Risks: Blackout and Loss of Motor Control (Samba)

Understanding these risks is not to be feared, but to be respected and to know how to prevent and handle them.

• Blackout: This is a state of unconsciousness due to a lack of oxygen to the brain (cerebral hypoxia). It’s important to understand that this is a protective mechanism of the brain: when oxygen gets too low, the brain “shuts down” consciousness to minimize energy consumption and protect vital functions. Blackouts in freediving have two main forms:
  • Shallow Water Blackout: Often occurs in shallow dives (like in a pool), mainly due to hyperventilation before the dive. This drastically reduces the CO2​ level in the blood, “turning off” the urge-to-breathe alarm, causing the diver not to realize their body is depleted of oxygen until it’s too late.
  • Ascent Blackout: Occurs at the end of deep dives. At depth, high pressure increases the partial pressure of oxygen in the lungs, tricking the brain into thinking there is still plenty of oxygen. As the diver ascends rapidly, the ambient pressure drops suddenly, causing the partial pressure of oxygen in the lungs to plummet, falling below the threshold for maintaining consciousness and causing a blackout, usually in the last 10 meters near the surface.
• Loss of Motor Control (LMC or “Samba”): This is a condition where the body makes convulsive, uncontrolled movements (head shaking, limb twitching) due to severe hypoxia. It is called “Samba” because the convulsive movement looks like a dance. Samba can occur while the diver is still conscious or just before a blackout. This is a red flag, indicating the diver is on the verge of a blackout.
• Basic Rescue Procedure: When a diver experiences Samba or Blackout, the safety buddy must act immediately:
  1. Bring to the surface: Quickly bring the diver to the surface.
  2. Protect the airway: Keep their face and airway (nose, mouth) above the water at all times.
  3. Remove the mask: Take off their mask.
  4. Stimulate breathing (Blow, Tap, Talk): Blow forcefully on their face, gently tap their cheeks, and call their name. These stimuli often help reactivate the automatic breathing reflex.

5.4. Other Essential Safety Rules

The entire safety system in freediving is built on understanding and minimizing the risk of hypoxia. Each of the rules below is a critical link in this prevention chain.

• Never Hyperventilate: As explained, hyperventilation does not significantly increase the amount of oxygen you carry, but it severely reduces CO2​, eliminating the body’s natural warning mechanism. It creates a false sense of security and is a leading cause of shallow water blackout. The breathing preparation for a dive should consist of slow, deep, and relaxed breaths.
• Always do Recovery Breathing: As soon as you surface, immediately perform a series of strong recovery breaths (quick, active inhales and passive exhales). This helps to quickly replenish oxygen to the body and brain, preventing the risk of a surface blackout.
• Proper Weighting: You must be weighted so that your body is positively buoyant in the last few meters near the surface (e.g., positively buoyant at 10 meters depth). This ensures that if you have an incident at depth, your body will automatically be brought to the surface instead of sinking, giving your buddy a chance to rescue you.
• Remove Snorkel from Mouth: Before starting your descent, always remove the snorkel from your mouth. If you black out, the snorkel becomes a direct pathway for water into your lungs. Additionally, it hinders effective recovery breathing when you surface.
• Rest Adequately Between Dives: A good rule is to rest on the surface for at least twice the duration of your previous dive. This allows the gas levels in your body to return to normal and reduces the risk of accumulated fatigue.
• Know Yourself: This is the overarching rule. Never dive when you feel tired, cold, stressed, or unwell. Never try to push through pain, especially ear pain during equalization. Humility and the ability to recognize your own limits on any given day are the marks of a wise and safe freediver.

Essential Equipment: A Beginner’s Kit

One of the attractions of freediving is its minimalism. You don’t need complex and expensive equipment like in scuba diving. However, choosing the right gear will help you dive more effectively, comfortably, and safely. Freediving equipment is not just a tool; it is an extension of your physiology and your own safety system.

6.1. The Essential Trio: Mask, Snorkel, Fins

These are the three most basic items that anyone wanting to start with freediving needs.

• Mask: This is your window to the underwater world. For freediving, a good mask must meet the following criteria:
  • Low Internal Volume: This is the most important factor. When you dive down, you have to use air from your lungs to equalize the pressure in your mask. A mask with a smaller internal volume means you use less precious air for equalization, helping you save oxygen and dive deeper more easily.
  • Good Fit and Comfort: The mask must fit snugly on your face without causing discomfort. A simple way to check is to place the mask lightly on your face (without the strap) and inhale gently through your nose. If the mask suctions to your face and stays there without you having to continuously inhale, it’s a good fit.
  • Soft Nose Pocket: The part covering the nose must be made of soft silicone so you can easily pinch your nose to perform equalization.
  • Tempered Glass: For safety, the lenses must be made of tempered glass, usually marked with a “T” or “Tempered”. This type of glass will not shatter into sharp pieces if it receives a strong impact, protecting your eyes.
• Snorkel: The function of the snorkel in freediving is very simple: to help you breathe comfortably on the surface while your face is down, allowing you to relax and prepare for the dive without having to lift your head. An ideal snorkel for freediving is a simple, J-shaped tube made of flexible material without complex purge valves. This simplicity reduces drag in the water and ensures safety (no parts that can fail).
• Fins: Freediving fins are the symbol of this sport, characterized by their very long blades. This length creates much more powerful and efficient propulsion than swimming or scuba diving fins, allowing you to move through the water with less effort, thus maximizing oxygen conservation.
  • Material: The blades can be made from various materials, which determine performance and cost.
    • Plastic: The best choice for beginners. They are durable, affordable, and effective enough for you to learn the basic techniques.
    • Fiberglass and Carbon Fiber: Lighter and much more elastic than plastic, helping to convert the energy from your kick into propulsion more efficiently. This is the choice for experienced divers who want to improve their performance in depth or distance.
  • Stiffness: Beginners should choose blades with soft or medium-soft stiffness. Blades that are too stiff require a lot of strength and can cause muscle fatigue and cramps if the technique is not good.

6.2. Warmth and Buoyancy Adjustment: Wetsuit and Weight Belt

When you dive in waters that are not tropical or for long periods, these two items become extremely important.

• Wetsuit: The main role of a wetsuit is to keep you warm. Our bodies lose heat in water up to 25 times faster than on land, and being cold will cause you to consume a lot of oxygen and increase the risk of an incident. Freediving wetsuits often have specific features:
  • Material: Often made of “open-cell” neoprene on the inside. This bare neoprene layer adheres to the skin, minimizing water circulation inside, which helps to keep you much warmer than a scuba diving wetsuit (which usually has a nylon lining). However, this type of wetsuit needs to be wetted with soapy water to be put on.
  • Thickness: Depending on the water temperature, there are 1.5mm, 3mm, 5mm, or 7mm types.
  • Buoyancy: A wetsuit also provides significant buoyancy, which needs to be offset with weights.
• Weight Belt and Weights:
  • Purpose: Used to neutralize the natural buoyancy of your body and the wetsuit, helping you to descend more easily.
  • Weight Belt: Must be made of rubber instead of nylon. The reason is that when you dive deep, the wetsuit compresses and becomes thinner, and your stomach also contracts. A nylon belt will become loose and can slip off your hips, while a rubber belt has elasticity and will always stay snug. The belt must have a quick-release buckle, such as a Marseille buckle, so you can easily discard it in an emergency.
  • Weights: You should use small weights (about 1kg or less) and distribute them evenly around your hips for the best balance.

6.3. Guide to Choosing Your First Kit

For beginners, my advice is to focus on the most basic and important things. Don’t rush to invest in expensive items.

• Top Priority: A good, well-fitting, low-volume mask is the most important investment. It directly affects your comfort and your ability to equalize.
• Fins: Start with a pair of long plastic fins. They are good enough for you to build technique and strength. Once you have progressed and identified your diving style, you can upgrade to fiberglass or carbon fiber later.
• Wetsuit and Weights: If you only dive in very warm seas like in Vietnam during the summer, you may not need a wetsuit right away. However, a thin wetsuit (1.5mm – 3mm) will help you stay warm during long training sessions and protect your skin from jellyfish or the sun.
• Where to Shop: Go to specialized dive shops. The experts there can advise you and help you try on items to choose the best fit, especially for masks and fins.

Remember, equipment is just a tool. Skill, knowledge, and relaxation are the factors that determine a successful and safe dive.

The Holistic Benefits of Freediving: Physical and Mental Health

Freediving is not just an extreme sport or a way to explore the ocean. It is a holistic activity that offers countless benefits for both physical and mental well-being. Many people come to freediving out of curiosity but stay because of the positive changes it brings to their lives.

7.1. Physical Transformation: A Healthier Lungs, Heart, and Body

Regular freediving practice has a profound impact on the body’s physiological systems, helping you become healthier and more resilient.

• Improved Cardiovascular and Respiratory Health: Freediving is an excellent cardio workout. Deep breathing and breath-holding techniques help strengthen the heart muscle, improve blood circulation, and increase endurance. More importantly, regular practice with diaphragmatic breathing (“belly breathing”) helps increase lung capacity and elasticity. Your body will learn to use oxygen more efficiently, not only when diving but also in daily physical activities.
• Full-Body Workout and Increased Flexibility: Swimming and diving in water is a low-impact activity that works the entire body. It helps build strength in the core, arms, and legs. The graceful, controlled movements underwater enhance flexibility and suppleness. Furthermore, the zero-gravity environment underwater helps reduce pressure on the joints, which is very beneficial for people with joint problems.
• Enhanced Blood Circulation: When diving, the muscles have to work and require more oxygen. To meet this demand, the blood vessels dilate to increase blood flow. This helps improve overall circulation, ensuring that the organs and tissues in the body receive enough oxygen and nutrients.

7.2. A Mental Sanctuary: Moving Meditation, Stress Reduction, and Enhanced Focus

Perhaps the greatest and most surprising benefit of freediving lies in the mental aspect. It is often compared to a form of “moving meditation.”

• Stress and Anxiety Reduction: The core of freediving is relaxation. To be able to hold your breath for a long time and dive deep, you must learn to calm your mind and relax your body. The slow, deep, and controlled breathing techniques you learn will activate the parasympathetic nervous system – the system responsible for the body’s rest and relaxation. This helps to lower the heart rate, reduce blood pressure, and bring you into a state of deep peace. These skills are not only useful underwater but are also an extremely effective tool for dealing with stress and anxiety in daily life.
• Enhanced Focus and Mindfulness: Below the surface, the world of distractions – phones, emails, social media – completely disappears. There is only you, your breath, and the silence of the sea. This environment forces you to focus completely on the present moment, listening to every beat of your heart, feeling every small change in pressure on your body. This is the practice of mindfulness in its purest form, helping to train your ability to concentrate and bringing clarity to your mind.
• Building Confidence and Self-Awareness: Freediving is a journey of overcoming seemingly impossible limits. Every meter deeper, every second longer holding your breath is a small victory, not against anyone else, but against yourself. Facing and overcoming these challenges safely and with control will build strong confidence and resilience. You will also develop a deep awareness of your body and mind, learning to trust the signals they send and discovering an inner strength you never knew you had.

7.3. Deep Connection: With Yourself and with Nature

Freediving creates a positive feedback loop: a calm mind helps improve physical performance (reducing oxygen consumption), and improving physical ability builds the confidence for the mind to become even more relaxed. This strong connection between body and mind is clearly and measurably demonstrated.

Furthermore, freediving fosters a deep and humble connection with nature. When you shed all equipment and dive down with just one breath, you are no longer an intruder but a welcome guest of the ocean. You move in the world of marine creatures in their own way – in silence. This experience often inspires a great love and respect for the marine environment, turning freedivers into passionate ocean protectors.

Starting Your Freediving Journey in Vietnam

With its long coastline, beautiful islands, and rich marine ecosystem, Vietnam is an ideal place to start your freediving journey. This sport is growing stronger in Vietnam, with a vibrant community and many professional training centers.

8.1. Why Learn Properly? The Importance of Professional Training

This is what I want to emphasize most to anyone intending to try freediving: Take a certified course from a reputable organization.

Self-learning or learning from friends who are not professionals is extremely dangerous. Freediving may seem simple, but there is a lot of knowledge about physiology, technique, and especially safety and rescue procedures that you can easily get wrong. The consequences of getting it wrong can be very serious, from pressure-related injuries (barotrauma) in the ears, sinuses, and lungs to the risk of blackout and fatal drowning.

A proper course will provide you with:

• Fundamental Knowledge: You will understand why the body reacts in a certain way and how to work with it, not against it.
• Correct Technique: From how to breathe, how to kick fins effectively, to advanced equalization techniques, all are taught systematically so you can dive efficiently and save the most energy.
• Safety and Rescue Skills: This is the most important part. You will learn how to recognize danger signs, how to prevent them, and most importantly, how to rescue your buddy correctly and effectively in an emergency.
• Sustainable Progress: A course provides you with a safe path to progress. Even long-time divers who have not been trained often have dangerous and inefficient habits. After taking a course, they often see their abilities soar and, most importantly, their confidence, knowing they are diving correctly and safely.

8.2. The Beginner’s Path: From Intro Course to Level 1 International Certification

A beginner’s journey usually follows a clear and structured path.

• Prerequisites: To join a freediving course, you need to meet some basic requirements: be in good health, feel comfortable in the water, and have basic swimming ability (e.g., can swim 200 meters continuously and tread water for 10 minutes).
• Try Freediving / Basic Freediver Course: This is a one-day course, a perfect stepping stone to get acquainted with freediving. You will learn the most basic principles, practice breathing and breath-holding techniques in a safe environment like a pool or calm water. This course will give you an overview to decide if you really want to pursue this sport.
• Level 1 Course: This is the first comprehensive international certification course. Depending on the organization, it may be called PADI Freediver, SSI Freediver, AIDA 2, or Molchanovs Wave 1. The course usually lasts 2-3 days and includes:
  • In-depth Theory: On physics, physiology, safety, and equipment.
  • Pool Practice: You will practice static apnea (STA) and dynamic apnea (DYN), with specific goals like holding your breath for over 1 minute 30 seconds and swimming 25 meters.
  • Open Water Practice: You will practice deep diving skills like free immersion (FIM) and constant weight (CWT) to a target depth of 10 to 20 meters, as well as practice buddy rescue skills.
  • Certification: After completing all requirements, you will be issued an international certificate, recognizing that you have the skills to freedive safely with a buddy of the same level anywhere in the world.

8.3. Which Organization to Choose? Comparing PADI, SSI, AIDA, and Molchanovs

There are now many reputable freediving training and certification organizations worldwide, and most are present in Vietnam. Basically, the level 1 courses of these organizations are quite similar in content. The most important thing is not the logo on your certificate, but the quality and experience of the instructor who directly teaches you.

Here are a few characteristics of the major organizations:

• PADI (Professional Association of Diving Instructors) and SSI (Scuba Schools International): Are two of the largest diving organizations in the world, initially focused on scuba diving and later expanding to freediving. Their systems are very popular, accessible, and often focus more on the recreational aspect of diving. SSI is highly regarded for its user-friendly digital learning platform.
• AIDA (International Association for the Development of Apnea): Is an organization founded by freedivers themselves, “For Freedivers, By Freedivers.” AIDA has a very structured, rigorous training system, with a strong focus on safety standards and competitive techniques. It is also the official organization that recognizes world records.
• Molchanovs: Founded by Alexey Molchanov, son of the legendary Natalia Molchanova. This system is highly regarded for its effectiveness and focus on performance, with advanced techniques applied in competition. A unique feature of Molchanovs is the “Base Training” program – a continuous online training system that helps students continue to improve their skills after the course.

8.4. Reputable Freediving Centers in Vietnam

The freediving community in Vietnam is growing rapidly, and you can easily find professional training centers in major cities and beach tourist destinations.

• Ho Chi Minh City: This is where many centers offer pool courses to prepare for sea trips. Some notable names include:
  • Viet Divers: One of the first Vietnamese-owned dive centers, established in 2013, offering SSI courses and known for its professional and experienced team of instructors.
  • Freediving Saigon: Specializes in training under the Molchanovs system, focusing on performance and technique, with a Vietnamese instructor.
  • Rumblefish Adventure: A PADI 5-star center that offers a variety of diving courses, including freediving.
• Nha Trang: Known as the “capital” of diving in Vietnam, Nha Trang has ideal conditions and many reputable centers such as SeaCoral (offering PADI courses), Vietnam Active (SSI, PADI), and Delight Diving (SSI).
• Phu Quoc and Phu Quy: These are emerging but very attractive destinations with clear water and pristine beauty. Centers and guide groups like Phu Quy Four Seasons are offering tours and courses, combining tourism and freediving.
• Hanoi: Although it has no sea, centers in Hanoi like Goswim offer pool courses, helping students equip themselves with full skills before participating in sea practice trips.

The freediving journey is a clear, safe, and professional path. With the development of the community and training centers in Vietnam, accessing this sport has never been easier. It is no longer a distant “extreme” activity, but an adventure within reach, waiting for you to explore.

Table 3: Reference Comparison of Freediving Courses for Beginners in Vietnam

Center (Example)	Location	System	Course Name (Level 1)	Duration	Target Depth	Reference Cost (VND)
Freediving Saigon	HCMC + Sea	Molchanovs	Wave 1	2-3 days	12 – 20m	6,900,000
Viet Divers	HCMC + Nha Trang	SSI	SSI Freediver	3-4 days	10 – 20m	7,200,000
SeaCoral Nha Trang	Nha Trang	PADI	PADI Freediver	3 days	Min. 10m	8,390,000
Phu Quy Four Seasons	Phu Quy / Binh Hung	Independent / SSI	Beginner Level 1	2-3 days	15m	Contact for price

Note: Costs are for reference only at the time of writing and may change. You should contact the centers directly for the most accurate information.

8.5. Freediving Paradises in Vietnam: Nha Trang, Phu Quoc, Phu Quy, Con Dao

Vietnam is blessed with many beautiful sea areas, making it an ideal playground for freediving enthusiasts.

• Nha Trang: With Nha Trang Bay and especially the Hon Mun Marine Protected Area, this is the classic and oldest diving destination in Vietnam. Hon Mun has an extremely diverse coral and marine life ecosystem, making it a great place to practice and explore.
• Phu Quoc: The “Pearl Island” is famous for its clear blue water, especially in the An Thoi archipelago in the south. The dive sites here have rich hard and soft coral reefs, along with many colorful tropical fish species.
• Phu Quy and Con Dao: These are the raw gems that are increasingly attracting the freediving community. The pristine beauty, crystal clear water, and tranquility of these islands offer a very special and connected diving experience.
• Cu Lao Cham (Hoi An): Recognized by UNESCO as a World Biosphere Reserve, Cu Lao Cham has a well-protected marine ecosystem, making it an ideal destination for those who love the combination of culture and nature.
• Scuba Diving Tour

Conclusion: Your Breath is the Doorway to a New World

Through this A-Z journey of discovery, we can see that Freediving is not just about diving without an air tank. It is an art, a science, and a profound journey of exploration. It is a combination of physical strength to conquer depth, mental discipline to master instinct, and sensitivity to merge with the silence of the ocean.

Freediving teaches us about the amazing reflexes hidden within our bodies, about humility before the power of nature, and about the ability to find peace in moments of breath-holding. It brings enormous benefits to physical and mental health, from strengthening the lungs and heart to becoming an effective meditation tool for reducing stress and increasing focus.

Most importantly, freediving is a safe and accessible sport when, and only when, you approach it with respect, knowledge, and proper training. The safety rules, especially the principle of “Never dive alone,” are the unbreakable foundation for you to fully enjoy the beauty of this sport.

Your journey with freediving can begin today, right here in Vietnam. With a growing community and professional training centers spread across the country, the door to the underwater world is more open than ever.

Take a deep breath. That breath is not just air; it is an invitation, a key that opens a new world of freedom, of discovery, and of connection. Start your journey, find a certified course, and let your own breath guide you into the deep blue of the ocean.

Amadive Con Dao Dive Center