level 1

FREEDIVER
From Beginner
to Intermediate

Copyright © 2013
1
Pure Apnea is an organization specializing in educational courses, certification and
competitions for the sport of single breath-hold diving known as ‘freediving’. Pure
Apnea freediving instructors have achieved high levels of freediving expertise and are
fully qualified to present this course to you. It is our mission to develop freediving
knowledge and skills and to pass these on to our students. We hope to inspire and instil
an ethos of continued learning and skill advancement.

Written by John Daines and Andrew Zuke

Design and Illustration by Leo Loves Design

For more information visit us online:

www.pureapnea.com

Second Edition - 09/2013

All rights reserved. No part of this publication may be reproduced or distributed in any
form or by any means, or stored in a database or retrieval system, without the prior
written permission of Pure Apnea and authors of this book.

Copyright © 2013. Pure Apnea.

 Contents

Chapter Page
1. Introduction 4

2. Freediving Physiology 5

3. Breathing 10

4. Safety 13

5. Pressure and Equalization 18

6. Freediving Equipment 23

7. General Guidelines 26

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 01.
Introduction
WHAT IS FREEDIVING?
Freediving is a breath-hold diving activity practiced in the open
sea, in fresh water lakes and in swimming pools. Freediving
will allow you to experience the underwater world up close and
personal without the aid of artificial breathing devices. Some
people learn to freedive because it allows them to interact
naturally with marine life like fish, sea turtles, dolphins and
sharks while others get hooked on the thrill of testing their
limits by freediving deeper and deeper in competitions.

During this course you will be introduced to four competitive freediving disciplines:

Static Apnea (STA) Free Immersion (FIM)

In this discipline freedivers hold their breath In this discipline freedivers descend and
for as long as possible with their faces ascend underwater by pulling on a rope
immersed in water. and do so without the aid of other artificial
propulsion equipment.

Dynamic Apnea (DYN) Constant Weight (CWT)

This is the most common freediving discipline
In this swimming pool discipline
in the world today. In this discipline
freedivers attempt to cover
the amount of weights the
the greatest horizontal
freedivers carry stays the
distance possible under-
same during the entire
water on a single breath.
dive. The freedivers may
The freedivers may use
use the aid of bi-fins or
the aid of bi-fins or
monofins to descend
monofins.
and ascend underwater.

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 02.
Freediving Physiology
WHAT IS AIR?
The air we breathe is composed of approximately 78% nitrogen
(N) and 21% oxygen (O2). The remaining 1% is comprised
of a number of other gases including carbon dioxide (CO2).

WHAT HAPPENS WHEN WE BREATHE?

The act of breathing starts with the
diaphragm and intercostal muscles.
The diaphragm and intercostal
muscles contract. This enlarges the
thoracic cavity and creates a negative
pressure system which sucks air into
the lungs.
In the alveolar sacs, there are clusters
of alveoli which are wrapped in
blood vessels and it is here where gas
exchange takes place.
Oxygen, in the inhaled air, diffuses
into the blood and is exchanged for
carbon dioxide.

The air flows through the mouth and
nose, past the epiglottis, down the
trachea then separates between the
left and right bronchi.
The bronchi separate further into a
number of bronchioles which lead to
alveolar sacs.
The carbon dioxide (about 5%), along
with unused oxygen (about 16%),
nitrogen (78%) and other gases (1%),
is then exhaled as the diaphragm
relaxes and the cycle repeats.

Diffusion - Diffusion in the lungs is the exchange of oxygen

(O2) and carbon dioxide (CO2) between the alveoli and the
blood. Blood flowing into the capillaries in the lungs has a low
concentration of O2 and a high concentration of CO2. In the
alveoli there is high concentration of O2 and a low concentration
of CO2. Therefore the 2 gases exchange across the alveoli
membrane by diffusion trying to establish a concentration gradient.

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 NOSE
MOUTH
EPIGLOTTIS

TRACHEA

BRONCHI
BRONCHIOLES

ALVEOLARÊSACS

ALVEOLI

Image 1. The respiratory system.

WHY DO WE BREATHE?
Contrary to popular belief, the urge to breathe is not triggered by the lack of oxygen. In fact,
a build up of carbon dioxide (CO2) in the body triggers the urge to breathe.

When the exchange of gasses occurs in the alveoli:

The diffused oxygen bonds primarily
to the hemoglobin molecules in the
red blood cells of the blood.
The heart then pumps this oxygenated
blood around the body via the
circulatory system.
As oxygen is used by the body, CO2
is produced.
When CO2 levels increase, breathing
is stimulated.
The CO2 is transported in the blood
back to the lungs to be exhaled.

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 REDÊBLOOD
CELLS

CAPILLARY
CARBON
BLO O DIOXIDEÊ(CO2)

OXYGENÊ(O2)
DÊF

REDÊBLOOD
LO

ÊI N CELLS
W

ÊC A
PILL ARY

Image 2. Diffusion of gasses in the alveoli.

WHAT HAPPENS WHEN WE HOLD OUR BREATH?

When we hold our breath (referred to as apnea) we soon experience the urge to breathe.

The urge to breathe is triggered by increased CO2 levels and manifests in the some of the
following ways:

a feeling of tension a need to swallow

a burning sensation around the lungs involuntary contractions of the

and diaphragm diaphragm

When we experience the urge to breathe, especially in the early stages of this sensation, we
have not necessarily run out of O2. We have however built up CO2.

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 URGEÊTOÊBREATHE

O2 CO2 O
Image 3. Levels of O2 and CO2 in the body when there is no urge to breathe.

URGEÊTOÊBREATHE URGEÊTOÊBREATHE

O2 CO2
Image 4. Levels of O2 and CO2 in the body when we have the urge to breathe.

ARE OUR BODIES EQUIPPED TO DEAL WITH APNEA?

Humans, along with other mammals, are equipped with the Mammalian Dive Reflex (MDR)
which helps the body conserve oxygen when submerged under water.

The MDR is triggered by:

the face being exposed to cool water

hypoxia (low oxygen)
increased pressure

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The MDR is characterised by several changes to the body, but in this course we will learn
more about just two of these changes, namely peripheral vasoconstriction and bradycardia.

PERIPHERAL VASOCONSTRICTION BRADYCARDIA

During apnea, peripheral chemoreceptors Bradycardia is the slowing of the heart

detect lower levels of arterial oxygen which
causes blood vessels in the arms and legs
to constrict. As a result less oxygen is used
by the extremities and more oxygen is
available to the vital organs and the brain.
Changes in pressure while freediving can
further enhance peripheral vasoconstriction
i.e. the deeper you dive, the more
vasoconstriction will occur.
rate. Brady means ‘slowing’ and cardia
means ‘of the heart’. Bradycardia during
apnea is strongly linked to hypoxia induced
peripheral vasoconstriction.
It is further enhanced when a person’s face
is submerged in cool water. The heart rate
can slow slightly or significantly depending
on the individual’s response. Bradycardia
is particularly helpful to freedivers as the
slowing heart rate helps to conserve O2
resulting in longer dives.

Bradycardia - Lowering your heart rate will help reduce oxygen

consumption, which in turn results in longer dives and a feeling
of oneness in the water. In the next section we will learn about
pre-dive breathing and how it will help lower your heart rate,
but you should also work on discovering additional ways of
doing this. Some people try to be as relaxed as possible with
an almost meditative approach leading up to a freediving
session. On the way to a dive site they refrain from talking and
move around less, they breathe fuller and begin to visualize
nice and easy dives. For others listening to calming music
helps. Everyone is different so find out what works for you!

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 03.
Breathing
Breathing techniques are an essential component of freediving.
The use of effective breathing techniques can help extend apnea
times and can assist in recovering safely after dives. Knowledge
of dangerous breathing techniques, like hyperventilation, is also
important as these techniques can shorten apnea times and put
freedivers in danger.

HOW SHOULD WE BREATHE FOR FREEDIVING?

Relaxation and oxygenation are the primary goals of breathing for freediving. First we need
to learn how to breathe using the full range of muscular motions available to us:

Diaphragmatic Breathing
This type of breathing involves contracting and relaxing the diaphragm. To perform
diaphragmatic breathing:

Lie on your back with your legs
extended and your arms by your side
or sit upright with your arms resting
on your thighs.
Begin breathing normally, but concentrate
on keeping the muscles in your chest and
shoulders completely relaxed.
Focus on isolating your abdomen and
using your diaphragm to drive the
breathing process.
Try to avoid pushing out the lower
abdomen (the belly) too much.

Chest Breathing
Once you have mastered diaphragmatic breathing, add chest breathing to the breathing cycle:
Continue your diaphragmatic breathing
cycle, but when you have inhaled the
full amount of air that the diaphragm
alone can suck in, use the muscles
in the chest to expand the ribcage in
order to inhale more air.
Focus on remaining relaxed when
doing this.
When exhaling, relax the muscles
in the chest and allow the chest and
ribcage to return to a neutral, relaxed
state.
Do not use the muscles in the chest to
force the air out of the lungs.
Then continue exhaling by relaxing
the diaphragm.

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Upper Body Breathing
As you inhale using your diaphragm
first and then your chest, finally add
the motion of raising your shoulders
and slightly tilting your head back to
inhale the last bit of air. The motion is
similar to raising your shoulders when
sighing.
Exhale once again by allowing the
relaxation of the chest muscles to
push the air out of the lungs.
Relax the diaphragm and allow more
air to be exhaled.

Briefly hold your breath and return the

shoulders and neck to a relaxed position.

Once you have become comfortable with the full motion of breathing, the next step is to use
your breathing to lower your heart rate and enter a state of relaxation.

Triangular Breathing
Triangular Breathing is a rhythmic breathing technique which helps induce bradycardia, aids
muscular relaxation and decreases blood pressure. To perform this technique:

Lie on your back with your legs Try to breathe out for twice as long as
extended and your arms by your sides you breathe in. For example if it takes
or sit upright with your arms resting 5 seconds to breathe in, then try to
on your thighs. breathe out for 10 seconds.

Begin breathing by using a Continue this rhythm of breathing.

combination of diaphragmatic and
chest breathing. Concentrate on
being relaxed. Do not inhale or exhale
to maximum capacity if this creates
tension. Instead inhale and exhale a
little less air and make sure that your
muscles are relaxed.
When you are comfortable and ready
to begin, inhale slowly and count the
seconds as you breathe in
When you have fully inhaled, pause
for a few seconds and then begin to
slowly breathe out. Count the seconds.
If it is very easy then increase your
inhalation and exhalation times e.g.
6 seconds in, 12 seconds out. If you
feel uncomfortable then decrease your
times e.g. 4 seconds in, 8 seconds out.
Once you have found a relaxed
rhythm, try to maintain it for 10 cycles.
If at any stage you feel out of breath,
take 2 normal breaths and then return
to your Triangular Breathing rhythm.

Triangular Breathing is used to lower the heart rate in preparation for apnea. In the water,
breathing through the nose is usually not possible because of the presence of the mask.
Instead, breathing will be done through the mouth and the airflow will be controlled with the
tongue or epiglottis.

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The Final Breath
The last breath before starting a freedive should be used to inhale the maximum amount of
air that the lungs will allow. To perform a final breath:

Fully exhale, using the muscles of the Then inhale to the maximum, filling
chest and abdomen to force out as the lungs; first using the abdomen,
much air as possible without creating then the chest and finally the upper
too much tension. body. Hold your breath!

Recovery Breathing
The first few breaths taken after a freedive are vital from a safety perspective.
Recovery breathing is required to safely replenish the depleted O2 in the body.

This is done by partially exhaling the air in the lungs and then immediately inhaling more air
with a brief pause at the top of the inhale. Repeat recovery breathing several times in quick
succession before resuming a natural breathing rhythm.

Never exhale fully immediately after surfacing from a dive.

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 04.
Safety
Knowledge of the safety issues that can arise while freediving and
being able to deal with them is essential for all freedivers.

WHAT HAPPENS IF WE HOLD OUR BREATH FOR TOO LONG?

If we continue holding our breath past the urge-to-breathe stage, there is a substantial period
of time during which oxygen is still available despite the elevated levels of CO2. Freedivers
learn to quantify and extend this period of time in order to safely prolong their apnea times.

However, if our oxygen levels decrease significantly, we enter a state of hypoxia. Hypoxia
can be identified in freedivers by warning signs like pale or blue skin and blue lips. If
oxygen levels continue to drop, our bodies automatically enter a self-preservation mode
characterized by a loss of motor control (LMC) and/or a loss of consciousness, referred to
as a ‘blackout’ (BO). These mechanisms are the body’s way of automatically restarting the
breathing process.

URGEÊTOÊBREATHE

LMCÊ/ÊBO

O2 CO2
Image 8. This graph shows the amount of O2 available between the urge-to-breathe stage and the LMC/blackout stage.

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Loss of Motor Control (LMC)
Severe hypoxia can trigger seizures which typically involve uncontrollable muscle twitches.
These twitches can affect the whole body or can sometimes be confined to only one part of
the body like an arm. Freedivers have coined the term ‘samba’ to describe this condition
because the twitching resembles the samba dance. The condition is sometimes accompanied
by a state of confusion and/or unresponsiveness. It usually lasts for only a few seconds. If
the freediver starts breathing again, the condition could quickly disappear. However in some
cases an LMC can lead to a blackout even if breathing is resumed.

Blackout (BO)
A blackout is a loss of consciousness triggered by severe hypoxia. If oxygen levels drop to a
point where the brain can no longer function normally, the brain will shut down and enter
a state of unconsciousness. Blackouts can sometimes follow an LMC or can occur without
warning.

Ascent Hypoxia Blackout

Ascent Hypoxia Blackout is more commonly referred to as Shallow Water Blackout (SWB).
Essentially it is blackout that occurs on the ascent of a freedive, typically in the last 10
meters from the surface. Ascent hypoxia is caused by latent hypoxia and major pressure
changes. These changes will be covered in more detail in later courses, but it is important to
understand that proper safety procedures should be followed in this zone.

WHAT IS HYPERVENTILATION AND IS IT SAFE FOR FREEDIVING?

Hyperventilation, in simple terms, is the act of breathing too much. The symptoms of
hyperventilation include:

dizziness
a tingling sensation in the limbs and face
numbness of the limbs

Hyperventilation is sometimes done consciously or subconsciously by freedivers before a

dive. It is often done subconsciously because the freediver feels nervous and out of breath.
Some freedivers do it consciously because they believe that they are increasing oxygen levels
in their bodies which will allow them to freedive for longer.

Hyperventilation can cause an insignificant increase in O2 levels in the body, but it does
lower CO2 levels greatly. As we have already learnt, CO2 is the primary trigger for the urge
to breathe. If freedivers hyperventilate before a dive, they reduce the amount of CO2 in their
bodies and run the risk of delaying the urge to breathe past a safe point. This results in a
blackout occurring with little or no warning.

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 O2
O2

URGEÊTOÊBREATHE
URGEÊTOÊBREATHE

LMCÊ/ÊBLACKOUT
CO2 LMCÊ/ÊBLACKOUT
CO2

0:30 1:00 1:30 2:00

0:30 1:00 1:30 2:00
DURATION OF APNEA
DURATION OF APNEA
Image 9. This graph shows what happens during apnea without hyperventilating beforehand. The increased CO2
in the body triggers the urge to breathe well before O2 levels are depleted.

O2
O2

LMCÊ/ÊBLACKOUT
LMCÊ/ÊBLACKOUT
URGEÊTOÊBREATHE
URGEÊTOÊBREATHE
CO2
CO2
0:30 1:00 1:30 2:00
0:30 1:00 1:30 2:00
DURATION OF APNEA
DURATION OF APNEA
Image 10. This graph shows what happens during apnea after hyperventilating. A blackout occurs before the urge
to breathe is triggered.

Other than making it hard to estimate O2 levels in the body, hyperventilation also has the
following disadvantages:
It increases the heart It can cause the tensing of It can strengthen the bond
rate, which in turn burns muscles which is counter- between haemoglobin
more O2. productive to relaxation and oxygen, making
breathing techniques. it harder for O2 to be
released into the tissues.

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 HOW CAN WE MAKE FREEDIVING SAFER?
There are a number of things that we can do to make freediving safer for ourselves and for
our partners:

Things we can do to make our own freedives safer:

Adopt a slow and gradual approach to increasing freediving depth and apnea times.
This will allow us to establish our limits in a safe and controlled manner.

Learn to identify symptoms of hypoxia. Typically these include confusion, tunnel

vision and the feeling that the dive is getting easier.

Avoid hyperventilation.

Use recovery breathing after dives.

Do not dive when stressed or feeling ill.

Use freediving equipment that is in good working condition.

Things we can do to make our partners’ dives safer:

It is vital that we only freedive with dive buddies who are able to identify symptoms of an LMC
or a BO and who are able to deal with these situations safely.

Occasionally a BO can occur without any warning. However, most of the time an oncoming
LMC and/or BO can be identified by the following signs and symptoms:

A sudden increase in speed and stiffness in movement

Body tremors, including shaking limbs and nodding of the head
Uncoordinated movements
Loss of direction
Grabbing the diving line
Blue lips and pale or blue face
Exhaling air
Confusion

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If your dive buddy experiences an LMC:
Gently take hold of your buddy and keep his/her airways out of the water.

If any facial equipment is hampering recovery then remove it.

Once your buddy has recovered, check for any injuries and then insist that they stop
diving for the rest of the day.

If your dive buddy experiences a BO or SWB:

Get your buddy to the surface and keep his/her airways out of the water.

If it is difficult to stay above water then release your own weight belt and/or your buddy’s.

Remove all facial equipment and if your buddy is wearing a neck weight, remove this too.

Attempt to revive your buddy by blowing on their eyes, tapping their cheeks gently with
your hand and calmly instructing them to breathe. Do not shout or squeeze them too
tightly as this can cause feelings of danger when they begin to revive.

If your buddy does not revive after 10 seconds then pinch their nose closed and give
up to 5 rescue breaths.

If your buddy still does not revive, then proceed to get them out of the water while
continuing to give rescue breaths. When they are out of the water, commence with CPR
and seek medical assistance.

When your buddy recovers from a BO, insist that he/she stops diving for the rest of the day.

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 05.
Pressure and Equalization
When we freedive we expose our bodies to changes in pressure.
These changes are immediately noticeable and need to be dealt
with in order to freedive safely.

WHAT IS PRESSURE?
Pressure can be best understood through Boyle’s Law:
“At a fixed temperature, the volume of a gas is inversely proportional to the pressure exerted
by the gas.”

Boyle’s Law has the following implications for freedivers:

When we freedive, the surrounding

pressure increases. Depth ATM/ÊBAR LungÊ Volume
(AtmospheresÊofÊPressure) Volume Ratio
Gases in our body, like in the lungs,
sinuses and ears, will be most 0m 1 8ÊL 1
affected by the increase in pressure.
These gasses will decrease in 10m 2 4ÊL 1/2
volume as we descend and the
surrounding pressure increases.
20m 3 2.66ÊL 1/3

We need to compensate for the 30m 4 2ÊL 1/4

decrease in gas volume in order
to avoid damaging tissues in Image 5. This table shows how the increase in pressure affects
our bodies. We use equalization gases in our body, especially in the lungs, while freediving. Note
techniques to do this. the decrease in lung volume as the depth and pressure increases.

Atmospheres of Pressure (ATM) – The Earth’s atmosphere

extends from sea level upwards for over 100km. This is only 1
ATM! When we freedive down only 10m in the sea, we double
this pressure. When we freedive down to 30m, we experience
4 times the pressure we normally do, causing our lungs to
become 1/4th their normal volume. This is a radical change,
so it is advisable to use a staged approach to freediving deeper
and to allow the lungs and body time for aquatic adaptation.

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 WHAT AND HOW DO WE EQUALIZE?
The air spaces in the ears and the sinuses need to be equalized when freediving. If we are
wearing a diving mask, then this artificial airspace also needs to be equalized.

The Ears
The ear consists of three primary parts; the outer ear, the middle ear and the inner ear:

INNER
EAR

EARDRUM
EUSTACHIAN
MIDDLE
TUBE
EAR
OUTER
EAR

Image 6. The ear.

The Outer Ear The Middle Ear The Inner Ear

consists of the auricle (the
fleshy parts on the side of the
head), the ear canal and ends
at the tympanic membrane
also known as the eardrum.
is an air-filled cavity behind contains the actual hearing
the eardrum which contains organs including the cochlea.
3 bones. Movement of the It is filled with fluid so it does
eardrum causes these bones not need to be equalized.
to move which in turn causes
movement of fluid in the inner
ear. The Eustachian tube
connects the middle ear to the
nasal section of the pharynx
(throat). The Eustachian tube
is usually closed, isolating
the middle ear from the
atmosphere. It opens when
we swallow or apply positive
pressure. When we equalize
during a dive, we are actively
opening the Eustachian tube.

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As a freediver descends on a dive, the air in the middle ear compresses and pulls the eardrum
towards the middle ear, placing strain on it. The freediver needs to push air from the back
of the throat through the Eustachian tube and into the middle ear to equalize the pressure.
This needs to be done within the first 2 to 3 meters of the dive and regularly thereafter while
descending.

Failing to equalize the middle ear in time will result in the Eustachian tube no longer being
able to open. At this point the freediver will have to stop descending or risk injury. If the
freediver continues, either the eardrum will be injured or middle ear barotraumas will occur.

Middle Ear Barotraumas Eardrum Injury Hood Squeeze

The pressure in the middle The pressure in the middle Hood squeeze is a slightly
ear causes damage to the ear stretches the eardrum more uncommon form of
surrounding tissue and until it is damaged slightly ear injury that occurs when
blood is forced into the with a small perforation or a wetsuit with a hood is worn
and air gets trapped in the
airspace. The freediver will it ruptures completely. The outer ear canal creating an
feel pain in the ear and freediver will feel sudden, airspace at the eardrum. As
once he/she has surfaced, sharp pain, loss of hearing, the freediver descends the air
the ear will feel like it is full impeded balance and compresses and places strain
of water and hearing will possibly vertigo. A small on the eardrum. If water is
be reduced. An infection is perforation could take a few not allowed under the hood
likely to occur after middle days to heal while a rupture and into the ear canal then
ear barotraumas. A doctor could take months to heal eardrum barotraumas will
should be consulted as soon and may require surgery. A occur. To avoid this, make sure
that your hood does not trap
as possible. doctor should be consulted
air in the ears. If it does, then
immediately. consider making tiny holes in
the hood at the ears to allow
water to flow through.
There are two basic techniques for equalizing the ears, namely: the Valsalva maneuver
and the Frenzel maneuver.
The Valsalva Maneuver is the simplest form of equalization and is performed by:
pinching the nose
closing the mouth and keeping it sealed
gently exhaling until a ‘popping’ sensation is felt in the ears
This ‘popping’ sensation is the opening of the Eustachian tubes in the ears. It is important
to keep the cheeks tight so as to avoid inflating them. Perform the exhalation gently with a
gradual increase in exertion.

The Frenzel Maneuver is one of the most efficient forms of equalization available to freedivers:
First, the epiglottis in the throat is closed and the nose is pinched closed.

The tip of the tongue is then placed behind the top row of teeth and the sides of the
tongue are pressed against the top rows of teeth and the roof of the mouth. This
creates a sealed airspace in the back of the throat.

Then by pushing the tongue backwards, towards the throat, the air is compressed
enough to open the Eustachian tubes and a ‘popping’ sensation is felt.

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The Sinuses
There are several sinus airspaces in the head which need to be equalized when freediving.
These airspaces are usually equalized automatically when the ears are equalized.

FRONTAL
SINUS

ETHMOIDAL
AIRÊCELLS

SPHENOID
SINUS

MAXILLARY
SINUS

Image 7. The sinuses

Sometimes when a freediver experiences congestion, typically from colds or allergies,

equalizing the sinuses becomes harder or impossible. Pain and pressure in the middle of
the forehead, behind the eyes and in the teeth are all indications that the sinuses may be
blocked. If this happens, you should stop freediving until it clears up. If the pain or pressure is
ignored and you continue freediving, then a sinus squeeze will most likely occur. This involves
a sudden release of pressure and pain, but after surfacing there is a bloody discharge from
your nose.

For people who regularly experience sinus congestion, the following can help:

regularly rinsing the sinuses with a saline solution e.g. neti pot
avoiding dairy products
avoiding smoke and air conditioners
staying well hydrated
breathing steam

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Reverse block
If freedivers have trouble equalizing their ears and sinuses due to congestion, but decide to
forcefully equalize and continue diving then they run the risk of experiencing a reverse block. The
air that has been forced into the ears and sinuses begins to expand as the diver ascends, but it is
unable to move back into the throat due to the blockages. The expanding air can cause ear and
sinus barotraumas. Never force an equalization. If you do experience a reverse block then try to
ascend as slowly as possible while wiggling your jaw or by simulating a yawn.

The Mask
Diving masks create an artificial airspace around the nose and eyes. As a freediver descends the
volume of air in this airspace decreases creating a negative pressure. The negative pressure needs
to be equalized or the capillaries in the eyes and eyelids will be damaged. This type of injury is
referred to as a ‘mask squeeze’. Equalizing the mask can be done by breathing out a little through
the nose. It should be done when the mask starts feeling tight on the face.

Failure to equalize the ears is the number one obstacle in

freediving. Beginners who are not able to equalize their ears will
feel a sharp pain as shallow as 2 meters deep. If this happens
to you, it is vital that you do not push past this pain. If you
ignore it and continue the dive, you will cause damage to your
ears. If you cannot equalize then the dive must be aborted!

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 06.
Freediving Equipment
Basic freediving requires a minimal amount of equipment.
This allows for easier and more natural movement in the water
and makes it more affordable compared to other forms of
diving. Over the years freediving equipment has become more
specialized, giving freedivers a unique appearance, but even
normal snorkeling gear is adequate for beginner freedivers.

WHAT EQUIPMENT WILL BE USED IN THIS COURSE?

During this course you will wear a mask, snorkel and bi-fins. Unless you are very lucky to be
doing this course in warm tropical waters, you will also be wearing a wetsuit and a diving
belt with weights on it. The deep diving section of this course will involve the use of either a
freediving buoy or a platform with a rope or guideline attached to it.

Mask and snorkel

Use a mask that fits your face well. Test it out and make sure that the silicone skirt
forms a seal against your face. Typically, the skirts of freediving masks are black in
order to prevent the glare of the sun from penetrating the sides. For deep freediving it
is best to use a low-volume mask with a close fitting nose pocket and reduced size in
comparison with scuba masks. A low-volume mask will allow you to use less air for
equalizing the mask.

A snorkel will allow you to breathe easily, while

floating in a relaxed position with your face
submerged, between dives. Freedivers like
using soft, flexible snorkels which offer reduced
drag while diving.

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 Wetsuit
Water transfers heat from the body 25 times faster than air, so it is very easy to get cold
while freediving. A properly fitting wetsuit will keep your body warm as you freedive.
A wetsuit that is too loose will be full of water and one that is too tight will
constrict you making breathing and moving difficult.

If you are freediving in warm tropical waters then you might be lucky
enough to go without a wetsuit or to use a ‘shorty’ (1-piece with short
legs and sleeves).

A classic freediving wetsuit is a 2-piece with pants and a top jacket with
an attached hood. It is made from open cell neoprene on the inside
and either nylon or smooth skin on the outside. The open cell neoprene
allows the suit to ‘stick’ to the skin thereby providing more warmth, but this
also means that a soapy water mixture needs to be used to put the wetsuit
on.

Almost any kind of wetsuit is adequate as long as it keeps you warm

and does not constrict you.

Weight belt with weights

Why a weight belt? If you are wearing a wetsuit then you will need to counter the
additional buoyancy it creates, particularly in the first 10 meters of a dive. Without lead
weights, descending would require too much effort and oxygen.

A weight belt should be worn below the stomach,

snugly around the waist/hips. This will
prevent it from moving during dives
and it will not restrict breathing.

You should be weighted to be positively

buoyant (able to float) on the surface and be neutrally
buoyant (neither sinking nor ascending) between 10 to 15 m below the water.

Classic freediving belts are made from flexible rubber and have a quick release buckle
to allow the belt to be dropped easily in an emergency.

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 Fins
Bi-fins that fit snugly, that have closed heels and a reasonably
long blade (without holes, cutouts or splits) will be adequate
for beginner freedivers.

Ideally long fins should be used for freediving. They are

typically double the length of normal scuba fins and are made
from plastic, fiberglass or carbon fiber. The longer blades
allow for greater efficiency when freediving.

Freediving buoy or platform

Freediving depth training is usually done

alongside a marked rope which is attached
to a buoy or platform and kept vertical in the
water with bottom weights.

The rope acts not only as a guide but also as

a safety device, allowing freedivers to pull up
instead of swimming.

The rope is attached to a floating buoy or

platform which additionally acts as a resting
platform where freedivers can prepare for
dives. A basic buoy can simply be an inflated
car tire.

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 07.
General Guidelines
The following guidelines are a summary of what you have already
learnt in this course as well as some general practical tips.
Never freedive
alone and select
your partner
Never freedive alone
and never freedive at
the same time as your
partner. Your partner
should be capable of
rescuing you from depth and should be
fully trained in rescue techniques. When
performing a safety dive; the objective for
the safety diver is to meet the freediver and
escort him/her, face-to-face, through the
area of greatest danger which is typically
between -10 meters and the surface. The
depth at which the freediver and the safety
diver meet should be relative to the depth
that the freediver has dived i.e. the deeper
the dive, the deeper the safety diver should
meet the freediver.
Never freedive after
scuba diving
Nitrogen remaining in
a diver’s body after a
scuba dive can lead to
decompression sickness
if the micro-bubbles are
recompressed and expand
while freediving. Wait at least 12
hours after a scuba dive before freediving.
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Avoid eating
before
freediving
Eating shortly before
freediving is not
recommended. A full
stomach will make you
feel uncomfortable and it
will divert blood to your digestive system.
If you are freediving in the morning, skip
breakfast or just have a very small snack.
Stay hydrated
It is easy to become
dehydrated while
freediving because
your body will be
producing more urine
and you will most likely
be active and out in the
sun. Dehydration increases
the likelihood of blackouts so make sure
you drink enough water before, during and
after freediving sessions.
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 Plan your dive
sessions in
Jan advance
It is essential that every
01 freediver in the group
knows exactly what every
other freediver will be
doing during the course of the
training session or outing. This includes warm-
ups, deep dives, who is safety diving for whom
etc. These details should be discussed before
getting into the water.
Use diving flags
If you are freediving in an
area where there is boat
traffic then make use
of a dive flag to alert
passing boats that there
are divers in the water.
Never
hyperventilate
HYPER- Hyperventilation
VENTILATE increases the heart
rate, tenses muscles
and decreases CO2
levels. Low CO2 can
prolong the easy phase of
a freedive at the expense of the struggle
phase, but could lead to a blackout occurring
without warning. Pre-dive breathing should
increase O2 saturation and decrease the
heart rate.
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Always be
correctly
weighted
It is dangerous to
be over-weighted.
This can cause
equalization problems
on the descent and unnecessary
expenditure of effort and energy on the
ascent. A good rule of thumb is to achieve
neutral buoyancy between -10 to -15 meters.
Remove the
snorkel from
your mouth
when diving
Keeping the snorkel in
your mouth while diving
complicates equalization
and when diaphragm
contractions begin this can result in the
inhalation of water. Always take it out of
your mouth when you dive. Blasting clear the
snorkel on surfacing from a long, deep dive
will inevitably result in a blackout.
Never ‘ride’ the
flexibility of your
ears
Equalization of the ears
must be performed
before the feeling of
pressure or pain builds
up in the ears and sinuses.
Never continue descending after a failed
equalization.
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 Never exhale
underwater
Never exhale
underwater as this
can lead to a sudden
blackout. Only do so
once you have surfaced.
There is no danger of
hurting your lungs like there is with sudden
ascents while scuba diving. Exhaling
underwater will also reduce your buoyancy
and make ascending tougher.
Allow for
recovery time
between
freedives
Allow for adequate
recovery time between
freedives. Your body needs
to restore O2 levels and flush out
extra CO2 and lactic acid. A good general
rule is that you should rest for double the
time you spent underwater.

Avoid sudden,
Know your limits
SUDDEN
rapid movements Everyone is different and
Sudden, rapid we all have different
RAPID
MOVE MENT movements while limits. Adopt a gradual
freediving, especially increase approach to
when turning to ascend freediving and learn
not only increase the to recognize the signals
heart rate, but can also result your body sends to tell you
in respiratory barotraumas. that you should take it easy.
Enjoy freediving and do not get caught up in
the numbers of depth or time.
Never look down
on the descent
or up on the
ascent
The extension
of the neck while
freediving creates a poor
hydrodynamic position, makes
equalization more difficult, constricts blood
flow to the brain and increases the likelihood
of respiratory barotraumas. Keep the chin
tucked in close to the chest at all times and
use the dive rope as a visual reference.

Have fun freediving!

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