The Science-Backed Health Benefits of Freediving and Being in the Water

By Curtis Tredway, Master Freediving Instructor

A few years ago, I was going through a tough time with my mental health. I felt disconnected, unmotivated, and constantly restless. The one thing that made me feel better was getting in the water. Surfing, diving, or even just walking along the beach. No matter what was going on, the ocean always reset me.

At first, I thought it was just a personal escape. But over time, I started to realise that what I was feeling wasn’t random. I started doing some reasearch and it turned out there was science behind it.

That discovery changed everything.

Today, I’ve helped more than 1,000 people experience the same transformation through Deep Sensations Freediving. In the past 12 months alone, we have introduced over 140 new divers to the underwater world.

What started as my own therapy has become a mission to help others reconnect with themselves, build confidence, and find a sense of community that lasts far beyond the water.

How Freediving Rewires the Body

When you dive on a single breath, your body activates the Mammalian Dive Reflex. Your heart rate slows, blood shifts to protect vital organs, and oxygen is used more efficiently.

A 2013 study in the European Journal of Applied Physiology found that trained freedivers show stronger parasympathetic control, meaning they recover faster and stay calmer under stress. It’s not just a performance mechanism; it’s your nervous system learning balance.

Training Calm Under Pressure

Freediving teaches you to stay relaxed when your body is experiencing stress. Rising CO₂ levels trigger stress, but through breath control and awareness, you learn to override that instinct.

That same calm carries into everyday life. I noticed I wasn’t just diving better, I was handling challenges better too. My breathing slowed, my reactions softened, and I began approaching stress with a sense of control instead of panic.

Fitness Without the Impact

Every dive strengthens the diaphragm, lungs, and core while improving circulation and flexibility. It’s a full-body workout that builds endurance without the strain of high-impact exercise.

You finish a session feeling strong but grounded, like your body and mind are finally in sync.

The Science of Feeling Good: Blue Mind Theory

Marine biologist Dr Wallace J. Nichols coined Blue Mind Theory to explain why being in, on, or near water makes us feel better. Studies show it reduces cortisol, slows the heart rate, and increases dopamine and serotonin, the chemicals that regulate happiness and motivation.

Even just seeing the colour blue has measurable effects on mood and creativity. It activates brain waves linked to relaxation and focus, which is why being near the ocean feels so restorative.

The Power of Community

One of the biggest surprises for me was how much freediving improved my confidence and sense of belonging. I used to spend a lot of time in my own head, but freediving forced me to connect, to trust a buddy, to rely on others, and to be part of something bigger.

That trust and teamwork release oxytocin, often called the bonding chemical. Studies show oxytocin can lower cortisol by up to 30 percent, increase cooperation, and build resilience. Beyond that, feeling connected improves immune function, emotional wellbeing, and even longevity.

I’ve seen it time and time again. People join a course nervous and unsure, and by the end of the weekend, they’ve made new friends, found calm, and left with a whole new level of confidence.

The Pillars of Happiness

Science shows that long-term happiness is built on five main pillars:

• Progression: Setting and achieving goals releases dopamine and fuels motivation (University College London, 2018).

• Connection: Strong relationships are the best predictor of happiness and longevity (Harvard Study of Adult Development).

• Exercise: Regular physical activity lowers the risk of depression by up to 30 percent (Lancet Psychiatry, 2018).

• Mindfulness: Breathwork and meditation calm the brain and improve emotional control (Harvard Medical School, 2011).

• Nature: Immersion in natural environments lowers blood pressure and cortisol (Frontiers in Psychology, 2020).

Freediving combines all five. It gives you progress, connection, movement, mindfulness, and nature, all in one breath.

Cold Water, Clear Mind

Immersing yourself in cold water below 16°C can cause dopamine levels to spike by more than 250 percent while increasing norepinephrine, which boosts focus and mood.

Research from Huberman Lab and other studies shows that short bursts of cold exposure help lower baseline stress and improve mental resilience. That’s why I still start many mornings with a quick ocean dip. Not for punishment, but because it resets my mind and body.

Water and Mental Health

Water-based activities have now been linked to reduced anxiety, depression, and trauma-related symptoms. A 2022 Frontiers in Psychiatry review found that aquatic exercise can significantly improve mood and decrease anxiety levels.

Other studies show that cold-water immersion can support recovery from PTSD by helping regulate the nervous system (Cambridge University Press, 2020). The combination of focus, breath, and sensory awareness provides the same therapeutic benefits often found in structured mindfulness programs, except you’re in nature instead of a classroom.

The Power of Blue Space

The benefits of water extend far beyond diving. Simply being near it, or even looking at ocean imagery, can lift your mood and lower stress levels.

Your brain associates blue space with calm and safety, so if you can’t get in the ocean, a walk by the coast or even having blue tones at home can have a positive impact.

Finding Confidence and Calm Beneath the Surface

Freediving helped me rebuild confidence, regulate my emotions, and reconnect with a sense of purpose and community.

I’ve watched hundreds of others go through the same shift, from anxious and uncertain to calm, capable, and connected.

If you’ve ever felt your mind quiet the moment you hit the water, that’s your body remembering what it was built for.

Join Deep Sensations Freediving and experience it for yourself.

Breathe. Dive. Reset. 🌊