Freedive Theory –

During this course, you will learn breathing techniques to slow down your heart rate and conserve oxygen. Your instructor will show you how to equalise your ears using the Frenzel technique. It will allow you to Freedive up to 20 meters without feeling any discomfort. The biggest part of the theory is about the MDR: Mammalian Dive Reflex. Without it, we humans would not be able to Freedive. It is the key component to this sport and the uncovered super power of the sea. This gift from nature shared by all mammals on earth, allowing us to stay underwater for extended periods. Although human beings have a much weaker sense of this, with proper training, and regular diving, the MDR becomes stronger, more president and efficient. From simply immersing the face and body in water, reactions include slowing of the heart rate, peripheral vasoconstriction, the spleen effect and blood shift.

Static Apnea –

We will teach you how to hold your breath. It is a lot easier than it seems! After completing a beginner course, the average breath hold is 2.30 minutes regardless of your fitness condition or age. Freediving can be done by anyone. We also give you an in-depth physiology lesson to help you understand how and why you are able to achieve an impressive breath hold and dive to depth. If you are trying to hold your breath right now, the first 30 seconds are easy, then you are ready to give up at 45 seconds but you push on to 1minute and few seconds. Your heart is pounding, you are letting out a tiny breath and this doesn’t really helps. Eventually you give in, expelling the spent air in my lungs and taking a huge gasp. You simply don’t have the right knowledge and technique. During the breath hold your heart rate is too high, the oxygen in your lungs turn into carbon dioxide too fast creating this big urge to breath. During this part of the training, you will learn that the ability to hold your breath is evidence of a watery episode in human evolution. It’s been said that humans have an ability to lower heart rate and metabolic rate in order to breath-hold for even longer.

Dynamic Freediving:

We suit up and set you up to start learning proper fin technique, swimming under water in shallow depth. We will be focusing on your posture, body control, strength, stamina and ability to relax underwater. This discipline is by far the most important for beginners; it allows students to get more confidence underwater before starting depth training. If you can swim 40m horizontally below the surface, you might be able to swim down to 20meters deep and come back up considering the distances are the same. All improvements in form, streamlining and technique will pay dividends and you will find yourself covering more ground on a single breath during your dives, having less muscular fatigue and being able to realize more speed with the same effort. In order to move through the water efficiently, we need to work on our “slipperiness”.  This is done by focusing on reducing hydrodynamic drag. For example the larger your kick-amplitude, the more drag you will have to overcome.  There is a time and place for larger amplitude kicking, where fast acceleration is required, but working to reduce the overall amplitude of your usual cruising kick will reduce your energy consumption. During this session your instructor and you will focus on swimming, underwater confidence and safety.

Lunch –

You are what you eat, or so the adage goes. To a certain degree, this is very true. If you eat a bunch of saturated fat, guess what? You may notice your back end expanding in a direction you are not happy with. A diet of lean protein, complex carbohydrates and tons of vegetables will leave you, as the name suggests, lean. An endurance sport such as freediving requires a consistently healthy, lean diet. As with any other endurance sport, the diet is specialized to deliver energy to the body over time. We provide lunch for you! Various options: including Thai, Western or even Tex-Mex with plenty of healthy, vegetarian and vegan options. We will give you our menu before dynamic training and have it ready for you on our outdoor tables, overlooking the exquisite, Gulf of Thailand.

Stretching –

Often you see freediving schools with yoga classes. Many people found yoga through freediving and vice versa. In general, the flexibility that yoga and stretching provides is very useful to prevent muscle cramps, which could be very annoying on the ascent of a deeper dive or actually at any time. During this session you will be introduce to the very specific thoracic stretching for Freediving. Benefits to stretching your lungs include increasing lung capacity, controlling breathing and focusing your exercise regimen. Whether you are an operatic performer, avid runner or someone who is merely interested in furthering your exercise regimen, stretches may enhance your lung capacity through deep breathing, moving your diaphragm and breathing through your belly. The short-term practice of taking multiple deep breaths increases your lung capacity and stretches the muscles surrounding your lungs. As one of the simplest methods of lung exercises, breathing deeply is quick and convenient. Maximize the practice of stretching your lungs by maintaining deep and steady breaths while performing this exercise. In average the human lungs measure 4 to 6L, some competitive Freediver have reached over 15L lung capacity.

Depth training and Fun Dive –

In the beginner course, depending on your skill level, you will learn to dive to 15-20 meters in open water. You will also learn the ‘Freediving Duck dive. A technique needed in order to enter the water’s depth properly. You will build up your confidence in the water and learn to rescue another diver from ten meters. You will practice Free immersion (pulling yourself up and down a line) and Constant weight (swimming down and up with long fins). We have an average of 2/3 students for each instructor to guarantee a maximum of practice, and this session will last approximately 3 hours which is twice longer than a usual Freediving open water sessions. Getting confident underwater without breathing takes time, we make sure that all our student are fully satisfied with their new Freediving skills. At the end of our adventure, we will take you to Koh Tao’s most beautiful diving locations. Here we will use all the skills we have learnt, including the buddy system, to explore the ocean freely. Some of our sights include hidden underwater statues, swimmable caves, coral reefs, and colourful schools of fish! As a part of our package, we offer you underwater photos of yourself ! Say cheese, or stay in action and let us capture the moment! We will send these photos to you promptly via email.


FAN ROOM: with small balcony near the beach and a swimming pool for extra Freediving training or simply relaxing. Located 500m from our freediving center. 600thb/night.

AC ROOM: near the beach. Air conditioning, hot shower, wifi, balcony. 500m from Blue Immersion. From 1000thb to 1800thb/night depending on location.