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This introductory freediving programme focuses on breath-hold techniques, body awareness, and safe buddy procedures in a controlled environment. It is designed for beginners who want a structured, calm introduction to freediving without the added complexity of depth diving.
The session begins with knowledge development, completed either through eLearning or instructor-led teaching depending on availability. This portion covers key freediving principles, breathing cycles, safety concepts, and preparation techniques. You will learn how relaxation affects breath-hold performance and how to build good habits for future depth training.
In confined water, the instructor guides you through a structured set of exercises, starting with simple breath-hold practice at the surface and progressing to static and dynamic apnea. You will work on body alignment, finning technique, and controlled movements to maximise efficiency. Buddy procedures are an integral part of the session, ensuring you understand how to supervise and support a partner safely.
By the end of the programme, most participants aim for a static apnea target of around 90 seconds and a dynamic apnea distance of roughly 25 metres, although the emphasis is on technique and comfort rather than performance thresholds. This course provides a strong foundation for progression to the full Freediver certification.
Training takes place in a confined-water environment with stable conditions, consistent visibility, and controlled depth. This allows you to focus entirely on breath-hold development without environmental variables. The water area is selected to support stationary and horizontal exercises, making it ideal for static and dynamic training.
Facilities include changing areas, briefing spaces, and designated equipment zones. Everything is arranged to make the session efficient and comfortable, allowing you to move between theoretical learning and practical water work smoothly.
Participants must be at least 12 years old with adequate swimming ability and confidence in the water. No previous freediving experience is required, and all foundational skills are taught from the beginning.
Comfort with face immersion and the ability to follow safety instructions are important. As the course focuses on confined-water breath-hold training, there is no exposure to open-water depth scenarios.
Sessions are delivered by instructors experienced in breath-hold development and beginner-level training. Their methodical approach emphasises relaxation, correct pacing, and safe progression. The supportive environment helps beginners learn without pressure while still achieving visible improvement.
Facilities are clean, well organised, and equipped with all necessary training gear. The team prioritises safety, clear communication, and creating an enjoyable experience that builds confidence for those interested in exploring freediving further.
The PADI Basic Freediver course is an entry-level programme designed to teach the core principles of breath-hold diving in a confined-water environment. It focuses on relaxation, technique, and safety without including any depth components.
This course is ideal for beginners who want a structured introduction to freediving before progressing to deeper training.
No experience is required. The course is designed for complete beginners who are comfortable in the water. Instructors take time to introduce each exercise gradually, ensuring you build confidence throughout the session.
If you have snorkelling experience, you may find some elements familiar, but it is not a requirement.
Skills include breath-up techniques, static apnea, dynamic apnea, equalisation basics, and essential buddy procedures. You will learn how to prepare safely for breath-holds and how to support a partner during confined-water training.
These fundamentals create a foundation for future courses that involve open-water depth training.
The full session lasts around four hours, including theory, water practice, and rest intervals. The pace is designed to be calm and focused, allowing time for technique refinement and progressive skill-building.
Most participants complete all requirements comfortably within this timeframe.
The recommended targets are a 90-second static breath-hold and a 25-metre dynamic swim. These are guidelines rather than strict requirements. The emphasis is on comfort, technique, and safety rather than maximising performance.
Instructors help you improve at your own pace without pressure to meet specific numbers.
All freediving equipment, such as fins, mask, snorkel, wetsuit, and weight system, is provided. You may bring your own equipment if you prefer, and instructors will help ensure it is suitable for the session.
The equipment is selected to support efficiency and comfort during horizontal swimming and static exercises.
The course requires moderate physical effort but remains accessible to anyone with basic fitness and swimming ability. Breath-hold work is introduced gradually, and frequent rest intervals are included.
Your instructor will adapt the session as needed to match your comfort and energy level.
Completing the PADI eLearning module beforehand is recommended when available, as it introduces key safety concepts, breathing cycles, and freediving mechanics. This allows you to arrive ready to practise techniques in the water.
A good night’s sleep, hydration, and avoiding heavy meals beforehand can also improve performance.
No. The Basic Freediver certification covers confined-water training only. To continue to depth-based open-water freediving, you would progress to the full PADI Freediver course.
The Basic Freediver course, however, provides all the essential skills needed to begin depth training safely.
Bring swimwear, a towel, slippers or poolside footwear, and a refillable water bottle. As all freediving equipment is provided, you do not need to bring technical gear unless you prefer to use your own.
Comfortable clothing for briefings and breaks is also recommended.
About the centre
The Palm Jumeirah, Dubai
Operated by Nemo Diving Center, a partner of adventuro.
Cornwall and Isles of Scilly, United Kingdom
From £444
Berkshire, Buckinghamshire and Oxfordshire, United Kingdom
From £350
Cornwall and Isles of Scilly, United Kingdom
From £875
Dubai, United Arab Emirates
From Dhs250
