What happens if you don't pass your freediving course?

If you’ve finished your freediving course and didn’t meet all the requirements, or you’re about to start and already stressing that you might not “pass,” take a big breath in… slow exhale out.

You are absolutely not alone, and you didn’t fail.

In freediving, not passing every requirement on the first attempt is extremely common. And more importantly, it doesn’t mean anything about your ability as a diver. Freediving is a sport built on relaxation, adaptation, and patience.

You simply cannot rush the body into something it hasn’t adapted to yet.

Let’s break down exactly why missing a requirement is normal, the three main reasons it happens, and the practical steps you can take to feel more confident and capable before your next session.

Why You Shouldn’t Stress About “Not Passing”

Freediving courses are designed to give you knowledge, safety, technique, self-awareness, and confidence. That’s the real value of the weekend - not the certification card.

Unlike scuba, where certification determines where you can and can’t dive, freediving is different. You can continue fun diving with your buddy, joining social dives, practising your skills, and enjoying the ocean regardless of whether you’ve officially ticked every requirement.

Most divers who don’t pass on the first attempt eventually do - once the body catches up, inflammation settles, or technique clicks. Some take just one more session, others it can be a few, everyone is different!

The Three Most Common Reasons Divers Don’t Pass

1. Equalisation

Equalisation is the big one. And the tricky thing with equalisation is that it’s heavily influenced by relaxation. If you’re tense, nervous, or rushing, the muscles involved in equalisation tighten, the soft palate becomes uncoordinated, and pressure builds too quickly.

Even a diver with perfect equalisation technique can struggle if they’re stressed, cold, or fatigued.

2. Time

Courses move quickly. You get two days, and your body is adapting to new sensations - pressure, CO₂, buoyancy, deep relaxation, the psychology of depth.

Some divers simply don’t have enough time to settle in. Imagine trying to learn guitar in two days! It's unlikely you are going to be effortlessly jamming by the end of it. Freediving is the same, it's normal.

The body and mind often need repetition before things feel smooth.

3. Congestion or Inflammation

This is the silent killer of equalisation. Seasonal allergies, sinus irritation, a recent cold, improper equalisation, even ocean conditions or a long week can push your sinuses into a mild inflammatory state. That’s often enough to limit depth, even if your technique is great.

And to make it even more fun, congestion makes equalisation harder, which creates stress, which tightens the body, which… makes equalisation even harder. Then, because equalisation is harder, divers try and apply more pressure or miss equalisations - leading to more inflammation! Chicken and the egg.

We see it EVERY COURSE! Diver's ears will start to 'fatigue' as the day progresses.

Want to know a secret? This happens to your Instructors too!

The Good News: Every One of These Issues Is Fixable

Most divers who don’t pass have nothing “wrong” with them. They just need a few tweaks, some practice, or time for their body to reset.

Below are practical next steps you can take to set yourself up for success on your next dive.

What To Do Moving Forward (Practical, Actionable Tips)

1. Improve Your Breath-Hold (This Helps Everything Else)

95% of divers don’t struggle with breath-hold capacity during a course, but here’s the catch: A better breath-hold makes you more relaxed. And when you’re more relaxed, your equalisation becomes dramatically easier.

Practical tips you can start today:

• Do 2–3 dry CO₂ tables per week

  You can see some of ours here.

• Practise simple relaxation breathwork

  4 seconds in, 8 seconds out for 3–5 minutes daily to train your parasympathetic system.

• Stretch your diaphragm and intercostals

  En-place stretches, side bends, and cat-cow can ease tension around the chest and diaphragm. Follow our guided stretching routine.

• Do 3–5 “soft” breath-holds before sleep

  Gentle, not max efforts. It normalises the feeling of CO₂ and teaches your mind to stay calm.

  
  

2. Train Equalisation On Land

Equalisation is a coordination skill. Like juggling, you can’t brute-force it. You need awareness and repetition.

Actionable equalisation practice:

• Daily Frenzel practice

  10 minutes max. No more — overtraining can cause inflammation.

• Use a nose clip at home

  Practise tongue placement, soft palate control, and gentle pressure.

• Avoid force

  If you’re pushing, you’re inflamed. Stop. Reset. Slow everything down.

• If you’re congested, fix that first

  Hydration, hot showers, nasal rinses, anti-inflammatory foods, saline sprays — all help bring swelling down.

Try these exercises.

3. Reduce Sinus Inflammation

You’ll be shocked how many divers “fail” because of a mild sinus issue they didn’t even know they had.

Try this 5-day anti-inflammation reset before your next dive:

• No dairy (increases mucus for many people)

• Double your hydration

• Add turmeric and ginger

• Use a saline rinse morning and night

• Avoid alcohol (major dehydrator)

  
  

By day 3, most divers feel their equalisation open up significantly.

4. Get Comfortable in the Water Again

If you felt rushed or overwhelmed, the best medicine is simply more water time - in a chill environment.

What to do:

• Join community dives

• Practise duck dives and finning without depth pressure

• Float, relax, and get used to “the feeling”

• Build comfort at 5–10m until it feels second nature

• Practice diving where you aren't completely inverted on a line.

Skill repetition creates familiarity, and familiarity creates relaxation, AND relaxation creates more comfortable equalisation.

5. Do a Coaching Session to Complete Your Requirements

If you do want the certification, you don’t have to redo the whole course. You can simply book a short coaching session and tick off the remaining skills.

Most divers pass after one to three focused sessions because:

• There’s more time

• No rush

• You’re already familiar with the process

• Your body has adapted since the course weekend

This is the easiest and quickest path if the certification matters to you.

Your Three Options Going Forward

1. Do Nothing

You still got all the knowledge, skills, safety training, and experience. The certification card doesn’t change your ability to dive with your buddy.

2. Have Fun First

Take a break. Come to social dives. Rebuild comfort and confidence in a low-pressure environment.

3. Train & Complete Your Requirements

Dry training + a coaching session = certification unlocked.

Final Thoughts

Worrying about “not passing” is one of the biggest mental blockers for new freedivers.

The truth is: freediving is a journey, your body adapts at its own pace, and you haven’t failed. You just need a little more time or a gentle reset. Whether you are a 5m diver or a 50m diver, there are always hurdles - it's a part of the game.

Stay patient. Train smart. Give your body the space to adapt.And when you’re ready, we’ll be right there with you - supporting you every step of the way.