Freediving for Beginners: The Do’s and Don’ts of Safe and Smart Diving

Freediving is one of the most exhilarating ways to explore the underwater world, offering a sense of weightlessness and connection to the ocean that scuba diving just can’t match. However, as simple as it seems—just hold your breath and dive—there are key techniques and safety principles every beginner must follow to stay safe and improve efficiently.

If you're just starting your freediving journey, here’s a list of essential do’s and don’ts to help you dive smart and stay safe.

✅ DO: Equalise Before You Dive

Your ears are under pressure as soon as you start descending. To prevent discomfort or injury, always equalise your ears at the surface before your first dive. This helps pre-pressurise your Eustachian tubes and prepares your body for equalisation during the dive.

A good habit is to equalise gently every meter (3 feet) on the way down rather than waiting for discomfort. If you struggle with equalisation, check out the Frenzel technique—it’s a game-changer!

❌ DON’T: Force an Equalisation

If you feel resistance when trying to equalise, stop immediately. Forcing an equalisation can lead to barotrauma (ear injuries), which can take weeks to heal and might keep you out of the water. Instead, ascend slightly and try again. If equalisation still isn’t happening, abort the dive and try again later.

✅ DO: Remove Your Snorkel Before Diving

One of the most common beginner mistakes is keeping the snorkel in your mouth while diving. It might seem convenient, but it can be dangerous. Here’s why:

Water can enter the snorkel, leading to choking when you resurface.
It creates unnecessary drag.
If you black out at the surface, a snorkel in your mouth can allow water to enter your lungs.

To avoid this, always remove your snorkel before duck diving, and only put it back in after you’ve fully recovered at the surface.

❌ DON’T: Hyperventilate Before a Dive

Hyperventilating (taking rapid, deep breaths before holding your breath) does not increase oxygen in your body. Instead, it lowers your CO2 levels, making it harder for your brain to recognize when you need to breathe. This increases the risk of shallow water blackout, one of the leading causes of freediving fatalities.

Instead, breathe naturally and stay relaxed before your dive. A good pre-dive breath-up is:

1-2 minutes of slow, deep, controlled breathing
A final breath where you fill your lungs comfortably—not forcefully

✅ DO: Dive With a Buddy

Never freedive alone. Even the most experienced divers always have a buddy watching them, ready to assist in case of blackout or other emergencies. A proper buddy system involves:

One person diving, the other watching at the surface
Following the diver’s bubbles and being within arm’s reach when they surface
Watching for signs of fatigue or hypoxia after the dive

Your buddy is your lifeline in freediving, so always stay within a safe distance.

❌ DON’T: Overexert Yourself

Freediving is about relaxation, not power. Many beginners waste energy by kicking too hard or tensing up during their dive. Instead:

Use slow, controlled movements
Keep your body streamlined
Relax your face, shoulders, and hands to conserve oxygen

A relaxed diver is an efficient diver. Stay calm, and let your buoyancy do most of the work.

✅ DO: Respect Your Limits

It’s easy to get caught up in the excitement of freediving and push too hard, too fast. But progressing gradually is key to staying safe and enjoying the sport long-term.

Start with shallow depths and work on technique before increasing dive times and depths. Your body needs time to adapt to holding your breath longer and diving deeper. Listen to it, and don’t rush.

❌ DON’T: Skip Recovery Breaths

When you surface from a dive, don’t just take a huge gasp of air and move on. Proper recovery breathing is crucial to help your body regain oxygen and prevent hypoxia.

Follow this technique:

Take a fast inhale through the nose or mouth
Exhale slowly through pursed lips
Repeat 2-3 times until you feel fully recovered

Recovery breathing helps clear CO2 buildup and ensures you stay conscious after a deep or long dive.

✅ DO: Learn Proper Duck Diving Technique

A good duck dive is the foundation of every great freedive. If you struggle to get below the surface smoothly, practice these steps:

Bend at the waist and aim your hands downward
Kick your legs up straight above your body
Use a strong first kick to push yourself into the dive

An efficient duck dive saves energy and helps you get deeper faster.

❌ DON’T: Rush Your Descent

If you feel yourself rushing or panicking on the way down, slow down. A controlled descent:

Helps with equalisation
Prevents unnecessary oxygen consumption
Allows you to enjoy the dive instead of stressing

A good rule: If you can’t equalise or feel tension, ascend and try again later.

❌ DON’T: Fixate on the numbers

✅ DO: Respect the marine life

Conclusion

Freediving is one of the most rewarding sports, but safety and technique should always come first. By following these do’s and don’ts, you’ll not only improve your diving skills but also ensure every dive is safe and enjoyable.

If you want to take your freediving to the next level, consider joining a certified freediving course to learn proper techniques from professionals. The ocean is waiting—dive smart and enjoy the adventure!