Learning Freediving & Getting That Perfect Shot — An AIDA1 Course Experience You Can't Miss!

The Editor says: Did you know that Albee — dubbed the "diving sweetheart" — is actually a total landlubber? She's the kind of person who won't jump into water she can't touch the bottom of without fins. This year, she finally took her first step toward becoming a "sea cow" — an AIDA 1 freediving experience. If you've been curious about freediving but feeling a little nervous, this article will give you a massive confidence boost. We can't wait to run into sea cow Albee underwater someday!

For anyone who's been following my blog closely, you'll know that I finally passed my Advanced Open Water Diver scuba certification back in September of this year.

With nearly a hundred dives under my belt, my scuba technique and stability have reached a pretty solid level.

After getting my AOW Advanced certification, I started wondering — what's the next chapter of my ocean life going to look like?

Then November rolled around, and autumn started sliding into winter. I still missed the ocean, but the Northeast Coast winds swept in, and it got so cold in northern Taiwan that scuba diving was basically off the table. (Though plenty of seasoned divers out there brave those 20°C waters without flinching — I have nothing but respect for them!)

Getting My AIDA1 Certificate

I'll be honest — freediving was something I'd always been a little resistant to.

I always thought: if there's a simple breathing system that lets you explore the ocean, isn't scuba diving already the easy option?

Why put yourself through the agony of holding your breath just to dive down 10 or 20 meters?

But a lot of people are drawn to freediving — and I'm pretty sure it's because of all those gorgeous Instagram-worthy photos floating around online.

Freedivers glide through the water as if breathing were optional, every movement flowing with a gentle, effortless rhythm. Bikinis, six-packs glowing like dark gold, skin merging with the sea — as though they truly belong to the ocean, held by it, absorbed into it…

Willingly holding your breath for ages — all for one perfect shot

As a semi-influencer myself, I'm absolutely in awe of those stunning underwater photos.

Yes — I just want pretty photos! (The most shallow of motivations, but at least it's honest.)

PS: Compared to the die-hard freedivers who get into it to understand their own bodies on a deeper level, my reason is admittedly superficial — but hey, it's the truth. So tell me, why do YOU want to learn freediving? XDD

Let me give you a quick intro to freediving! (I'm basically quoting straight from the AIDA (freediving agency) handbook here.)

First, let's make sure we're clear on the difference between scuba diving and freediving —

so you don't end up thinking I'm still talking about scuba halfway through.

Freediving 101

Scuba diving = using a breathing apparatus to breathe normally underwater

The diver carries their own underwater breathing system,

which can be either open-circuit or closed-circuit.

Both work by using a regulator to convert compressed gas from a scuba tank / cylinder into breathable pressure for the human body.

Freediving = holding your breath underwater

In some countries — such as Spain, France, Italy, and others —

freediving is also called "apnea."

The word comes from the Greek "apnoia," which literally translates to "without breathing."

If you'd like to learn more, check out this article: Your First Step to the Ocean: Snorkeling, Scuba Diving & Freediving Explained.

Q: Who can learn freediving?

A: Anyone can learn freediving! Breath-hold diving doesn't require superhuman ability — it's not a privilege reserved for a select few.

To freedive, you need to learn a set of skills: things like relaxing your body and mind, making full use of your fins, and how to equalize your ears. The AIDA (freediving agency) freediving education system teaches all of these skills progressively, from beginner to professional level.

Q: What are the prerequisites for signing up?

A: You must be able to swim at least 100 meters continuously — without a snorkel or fins — to qualify.

(This is a genuinely important but very achievable requirement. Meeting this standard means you'll learn in a safer and more comfortable environment.)

Q: What is AIDA (freediving agency)? Is it an acronym for freediving?

A: No, it is not an acronym for freediving!!!

Freediving can be called: 自潛, Free Diving, or Apnea.

AIDA (freediving agency) is an international freediving promotion organisation.

Founded in 1992, the organisation's name comes from the French "Association Internationale pour le Développement de l'Apnée," meaning the International Association for the Development of Apnea. Originally established in France, AIDA (freediving agency) is now headquartered in Zurich, Switzerland. The organisation is committed to going paperless wherever legally possible.

As such, it uses the website www.aidainternational.org as its primary communication platform — where you can look up all course plans and certification records. So eco-friendly!!

Alright — if that all sounds a bit overwhelming, don't worry.

Let me dive into my actual AIDA1 learning experience!

The instructor who guided us through the course was Coach Gang from Liquid Vision 自由潛水合作社.

Their Facebook page already has a pretty thorough breakdown of the AIDA1 course outline, but I'll share it here anyway:

AIDA1 Course Overview:

＜Prerequisites＞

• At least 18 years old

• Able to swim 100 meters (any stroke, without stopping)

＜Course Summary＞

If you've never snorkeled before or done any water activities in open water,

this course will introduce you to the fundamentals of freediving

and let you experience the basic skills in a safe environment.

＜Course Content＞

Theory

• Introduction to the AIDA1 course

• Freediving breathing techniques

• Introduction to equalization

• Basic freediving safety knowledge

• Freediving disciplines

• Freediving equipment

• Freediving planning & breathing sessions

• Static apnea (STA) (AIDA discipline) practice

• Introduction to the dive buddy system

• Experience various relaxation and breathing techniques

Confined Water Session (maximum depth 10 m)

• Introduction and demonstration of equipment use

• Introduction and demonstration of relaxation and breathing techniques

• Introduction and demonstration of snorkel use

• Introduction and demonstration of descent techniques and dive management

Course Duration: One day (9

–16)

The course took place at Qingnian Park.

They have a small studio where the morning theory session was held, then in the afternoon we headed to the pool next door for hands-on practice.

Before you even hold your breath, the relaxation phase is absolutely essential!!

Your mind, muscles, and thoughts all affect how long you can hold your breath. The more relaxed your body and mind are, the calmer your breathing becomes. Throughout the relaxation phase, use diaphragmatic breathing at all times.

Every breath-hold consists of 4 stages: 1. Relaxation phase 2. Full inhale 3. Breath hold 4. Recovery breathing

On my first attempt, I held my breath for about a minute.

On the second attempt, the instructor encouraged me to focus a little more and push just a bit further — and I added 15–20 seconds to my time.

With each focused attempt and practice at relaxing, you really can extend your breath-hold duration.

It also made me realise just how scattered my thoughts are — my mind would not settle down at all. (I am truly a creature of six restless senses.)

The instructor couldn't stress it enough —

The dive buddy system is absolutely critical in freediving.

Your dive buddy is there to assist you in any situation and to ensure you dive safely.

The two of you need to have great chemistry: you must know what your buddy is about to do next so you can prepare accordingly.

For this reason, clear and ongoing communication within the buddy team is essential. (Choose your dive buddy wisely.)

Another crucial point — beyond learning how to breathe effectively and hold your breath — is the recovery breathing process, which is equally important!!!

After surfacing, you must inhale quickly and deeply. The motion is like taking a big gasp while saying the word "hope."

Repeat this sequence of rapid, deep inhales and passive exhales at least three times.

(The instructor will be watching closely to make sure you do it properly!)

Instructor tip: Your dive buddy can place a hand on your back to help you stay balanced, check on your condition, and gently remind you to relax your shoulders, neck, and arms.

Once we'd practiced all four stages of breath-holding, it was time to actually get in the water! We combined the breathing techniques we'd just learned with the actual descent movements.

But the thrust from long fins (freediving) is absolutely incredible — one casual kick and you shoot forward like a rocket. XD

Getting a clean duck dive and a natural, fluid leg kick is genuinely hard~~!!!!

And just like that, the class was over.

I learned so much about the basic techniques of freediving — none of which can be fully mastered in a single day.

Even after completing the AIDA1 course, you need to keep getting in the water regularly so the skills stick and come together naturally.

Throughout the whole session, the instructor was incredibly considerate about reminding me not to rush — and yes, I am absolutely the impatient type.

Make sure you're in the right mental and physical state before descending. No one is going to push or pressure you.

The most important thing is learning to be with your own body in a way that feels comfortable.

Stay tuned for sea cow Albee's next freediving adventure! After this very amateur freediving experience, let's hear from the pro — Coach Gang shares his perspective on freediving:

Related links:

• Liquid Vision 自由潛水合作社

• Albee's Dive Travel Diary