Advanced Freediver Course

Take your Freediving skills to the next level! Learn advanced techniques and undergo training designed to empower you with the knowledge and skills to be more comfortable and be able to improve your free diving experience.

The course is spread over three days with each day having a 2 hour theory class and a 2 hour water session, totaling 4 hours a day. 

Day 1


Classroom session

  • Approx. 1.5 hours
  • Mammalian dive reflex
  • Preparation for static apnea
  • Specific breathing technique for static apnea, pool and dry training
  • Breath-hold exercises
  • Relaxation, mind and body control techniques
  • Training routine for increasing breath-hold capabilities

DRY & water session

  • Approx 1.5-2 hours
  • Body position and relaxation
  • Preparation for a maximum breath-hold
  • Maximum static apnea attempts
  • Safety procedures and practice

Day 2

Exhale Dives


  • 1.5-2 hours
  • Advanced 4-section breathing technique
  • Pre-dive breathing pattern
  • ‘Negative Pressure Static Apnea’ (N.P.S.A.)
  • Benefits and techniques of ‘Exhale Dives’
  • Body adaptation to great pressure

Water session

  • 1.5-2 hours
  • Preparation with N.P.S.A.
  • Specific breathing for exhale diving
  • Exhale dives with a maximum depth of 25 metres
  • Practice of equalisation technique
  • Body relaxation and energy efficiency in the water
  • Full lung dives with a maximum depth of 30 meters

Day 3

Deep Day


  • 1.5-2 hours
  • Review of exhale dives from Day 2
  • Stages and preparation for a deep dive
  • Visualisation
  • Thoracic stretches
  • Lung capacity increasing exercises
  • Deep equalisation technique


  • 1.5-2 hours
  • Stretching and breathing exercises on the boat
  • Full preparation for a deep dive
  • Exhale dives with a maximum depth of 30 metres
  • Full lung dives with a maximum depth of 40 metres