What Happens During a Beginner Freediving Course?

A beginner freediving course is not about seeing how long you can hold your breath or how deep you can dive on your first attempt. It is a structured introduction to relaxation, breath-hold safety, efficient movement and the buddy procedures that make responsible freediving possible.

No previous freediving experience or breath-hold training is required for the beginner courses I teach on Oahu.

Theory and preparation

The course begins with the principles behind safe freediving. You will learn how the body responds to a breath hold, how to prepare for a dive, how recovery breathing works and why freedivers never train alone.

We also discuss equalization — the technique used to balance pressure in the ears and sinuses — and what to do if equalization feels difficult or uncomfortable.

Confined-water practice

Confined water means a controlled pool or calm, shallow-water environment. This is where you begin practicing relaxation, breathing, buddy supervision and basic freediving technique.

Exercises may include static apnea, which means holding your breath while resting at the surface, and dynamic apnea, which means swimming underwater on one breath. These exercises are supervised and developed progressively. You will not be asked to force a breath hold.

Open-water training

The recommended two-day AIDA 1+2 beginner course also includes open-water training.

You will practice diving on a line, equalization, efficient movement, recovery breathing, buddy procedures and rescue skills. Depth is introduced gradually according to your comfort, technique, safety and the ocean conditions.

The AIDA 2 certification depth requirement is 12m. The maximum course training depth is 20m, but reaching 20m is not required.

Is certification guaranteed?

No. Booking and attending a course does not automatically guarantee certification. Certification is awarded after all applicable theory, water, safety, rescue and performance requirements are completed.

If you do not finish every requirement during the scheduled course, you will receive clear feedback about what remains and what to practice next.

Choosing a beginner course

For most beginners who want both confined-water and open-water training, I recommend the two-day AIDA 1+2 course. If you would rather start with a single day in the pool, the one-day AIDA 1 course is the gentler option.

You can also compare all available courses or read the frequently asked questions.