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Breathing Techniques for Freediving
- Curtis Tredway
- Nov 7
- 3 min read
Do you want to learn the most popular breathing techniques for freediving? Including how to breathe-up, take more air in on your final breath, and how to recover properly after your breathhold?
This blog is for you.
When it comes to freediving, breathing is everything. It sets the tone for your dive, your focus, and how relaxed you feel underwater. At Deep Sensations Freediving, we spend a lot of time teaching this part - because how you breathe on the surface determines what happens below it.
Tidal Breathing
This is your baseline. It’s the same calm, natural breathing you do while sitting on the couch - nothing forced or fancy. In freediving, we use tidal breathing before every dive to slow the heart rate and keep CO₂ levels steady. Breathe in slowly through your nose, feel your belly rise, then exhale gently through your mouth. Keep everything relaxed - no deep or dramatic breaths.
Diaphragmatic Breathing
Most people breathe shallow from the chest. Freedivers flip that and breathe from the diaphragm - the big muscle under your lungs. When you do it right, your stomach moves more than your shoulders. This style of breathing fills the lower lungs where gas exchange is most efficient. It helps you use less energy and stay relaxed before you dive.
Compartmentalised Breathing
Once you’ve got the diaphragm working, you can layer in the rest. We teach “compartmentalised” breathing - filling the lungs in three parts:
Belly (diaphragm)
Ribs (mid-lungs)
Chest (top-up)
You don’t need to force it. The goal isn’t to take the biggest breath possible, but to fill up smoothly and stay calm while doing it.
Recovery Breathing (HOPE)
As soon as you surface, recovery breathing kicks in. This is how you bring oxygen back to the brain and prevent shallow-water blackout.
We use HOPE breathing, a Molchanovs technique:
HO - Strong active inhale.
PE - Passive exhale, only gently releasing the air.
Repeat for 3-5 times.
Freediving Safety and Why You Should Never Hyperventilate
A lot of beginners think taking a bunch of quick, deep breaths before a dive helps them stay under longer - it doesn’t. Hyperventilating flushes out too much CO₂, which is what triggers your urge to breathe. When that signal is delayed, you can lose consciousness underwater with no warning.
Instead, focus on relaxed, steady breathe-ups. The goal is to calm your body and mind, not to cram in extra oxygen. Proper breathing is slow, controlled, and minimal - just enough to feel centred before you dive.
Between dives, always take a surface interval that’s at least tripple your dive time. This gives your body enough time to reoxygenate and safely reset before the next dive.
And no matter your experience level - never dive alone. Always have an active buddy watching you when you’re in the water. Freediving safely means looking out for each other.
Final Note – Never Dive Alone
It doesn’t matter how good your breath-hold is - freediving solo is never safe.
Always dive with a trained buddy who knows what to do if something goes wrong. Every course we run starts with this principle for a reason.
If you want to actually feel how these techniques change your diving, come train with us in Sydney or Wollongong. You’ll learn exactly how to breathe for longer, safer, and calmer dives.
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