How to become a free diver?

Becoming a free diver requires learning key skills and safety practices to dive without the use of breathing equipment. It’s an exciting and challenging sport that connects you to the underwater world, but it also requires proper training to stay safe. Here’s a step-by-step guide to becoming a free diver:

1. Understand the Basics of Free Diving

Free diving involves holding your breath and diving into the water without the use of tanks or other breathing devices. It can be done in various environments, such as oceans, lakes, or quarries. You rely on your ability to hold your breath and your body’s natural buoyancy to stay underwater.

2. Get in Good Physical Shape

Free diving requires a level of physical fitness, especially in areas like lung capacity, flexibility, and core strength. Key physical aspects to work on include:

• Breath control: Training your lungs to hold more air and extending the amount of time you can spend underwater.
• Cardiovascular fitness: Having a good cardiovascular system helps you stay calm and control your breathing while diving.
• Flexibility: Stretching, especially in the legs and diaphragm, improves your ability to dive deeper and more comfortably.

3. Find a Certified Free Diving School

Training under a certified instructor is crucial for safety. Look for a free diving school that is accredited by an organization like:

• AIDA (International Association for the Development of Apnea)
• PADI (Professional Association of Diving Instructors), which offers specific free diving courses
• SSI (Scuba Schools International)

These courses teach the foundational skills needed for free diving, including breath-hold techniques, safety protocols, and equalization methods for diving deeper.

4. Take a Free Diving Course

Most free diving schools offer beginner courses. A typical beginner course includes:

• Static Apnea: Practicing holding your breath while floating on the surface.
• Dynamic Apnea: Learning to dive horizontally and swim while holding your breath.
• Depth Training: Learning techniques for diving deeper, equalizing your ears, and managing pressure.
• Safety Protocols: Training in buddy systems, emergency procedures, and how to stay safe while diving with others.

5. Practice Proper Breathing Techniques

Free divers use specific breathing exercises to increase lung capacity and control breath-holding. Key techniques include:

• Diaphragmatic Breathing: Breathing deeply into your diaphragm to increase lung volume.
• Box Breathing: A method that involves inhaling, holding your breath, exhaling, and pausing at the bottom, each for a set number of counts.
• CO2 and O2 Tables: Special breath-hold training programs that help increase your tolerance to carbon dioxide (CO2) and extend the time you can hold your breath.

6. Learn Equalization Techniques

Equalizing your ears and sinuses is essential when diving deeper to prevent discomfort and injury. The most common method is the Valsalva maneuver (pinch your nose and blow out gently). You’ll need to practice equalizing early in your training, especially when you start diving deeper than 10 feet (3 meters).

7. Practice in Safe Environments

Once you’ve learned the basics, start practicing in safe environments, such as:

• Swimming pools: Great for practicing breath-hold and static apnea exercises.
• Shallow open water: Calm seas, lakes, or quarries are ideal for learning how to dive with minimal current.

Always dive with a buddy, especially in open water, and follow safe diving practices.

8. Gradually Increase Your Depth and Time

With consistent practice and by building confidence, you can gradually increase the depth and duration of your dives. Make sure to do this incrementally to avoid pushing yourself too hard too fast.

9. Know and Respect Safety Protocols

Free diving can be dangerous if you don’t follow proper safety practices. Always:

• Dive with a buddy: Never free dive alone. A buddy system ensures that someone is there to help in case of an emergency.
• Know your limits: Don’t push yourself beyond what you’re comfortable with. It’s important to recognize the signs of hypoxia (lack of oxygen) and hypercapnia (high carbon dioxide levels).
• Use proper techniques: Ensure you’re breathing correctly and equalizing your ears and sinuses during dives.
• Stay calm: Panic is one of the main risks while free diving. Practice staying relaxed and focused.

10. Keep Training and Improving

Free diving is a skill that can always be improved. As you continue to practice, you may consider advancing to more challenging courses that focus on deeper dives or advanced techniques. Continuing your education will help you dive safely and explore new limits.

By taking these steps and practicing regularly, you’ll be able to safely enjoy the incredible world of free diving!