Advanced Freediver Course

The Advanced Freediver Course is designed to take students to a far deeper level of this sport.
Upon completion of this course, many students will achieve depths greater than 30 meters on one breath. Our specialized advanced breathing techniques, together with our progressive preparation for deep dives can make this possible even for newcomers to freediving.

The Advanced Freediver Course runs for 3 days and is divided into 3 academic/breathing sessions, 1 pool session and 2 deep water aquatic sessions. This includes static apnea with breath-holds of over 3 minutes in the water, even if you think that this is impossible our Instructors will reveal with success your true aquatic potential. During our deep diving water sessions you will progressively achieve new depths with knowledge, control, comfort and fun. The highly-experienced Apnea Total Instructors will be by your side at all times while underwater and will guide you with precise instructions for breathing, relaxation and techniques necessary to achieve these depths.

At the completion of the Advanced Freediver Course, students will receive certification as well as private online access to the Advanced Freediver Course materials, so that you can maintain your freediving knowledge.


Mammalian dive reflex

Preparation for static apnea

Specific breathing technique for static apnea, pool and dry training

Breath-hold exercises

Relaxation, mind and body control techniques

Training routine for increasing breath-hold capabilities


Body position and relaxation

Preparation for a maximum breath-hold

Maximum static apnea attempts

Minimum 3 minutes breath-hold

Safety procedures and practice


Advanced 4-section breathing technique

Pre-dive breathing pattern

Negative Pressure Static Apnea’ (N.P.S.A.)

Benefits and techniques of ‘Exhale Dives’

Body adaptation to great pressure


Preparation with N.P.S.A.

Specific breathing for exhale diving

Exhale dives with a maximum depth of 25 meters

Practice of equalization technique

Body relaxation and energy efficiency in the water

Full lung dives with a maximum depth of 30 meters


Review of exhale dives from Day 2

Stages and preparation for a deep dive


Thoracic stretches

Lung capacity increasing exercises

Deep equalization techniques


Stretching and breathing exercises on the boat

Full preparation for a deep dive

Exhale dives with a maximum depth of 30 meters

Full lung dives with a maximum depth of 40 meters


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