Freediving Course

Advanced Freediving Course on Nusa Penida

In the Advanced Freediver Course, you will discover your true aquatic potential and increase your breath-hold abilities and performance beyond your imagination!

Students will be surprised to achieve depths of over 30 meters and static apnea times of 3+ minutes on one breath alone. Advanced breathing techniques together with our specific preparation for deep dives will make this possible, even if you have just started this sport.

This 3-day course is divided into 3 classroom sessions, 1 pool session, and 2 deep water sessions. You will start with an introduction to the discipline of Static Apnea, where you will discover that your body can suspend respiration for several minutes without feeling the urge to breathe. Then in the following days during our deep diving water sessions, you will enjoy achieving new depths with knowledge, control, and comfort. Highly experienced Apnea Total instructors will be by your side at all times and will guide you with precise instructions on breathing and relaxation techniques necessary to achieve your true potential.

Upon completion of the course, you will receive a certification as well as private online access to the course materials so you can maintain your freediving knowledge.

Sample Schedule


Classroom – Static Apnea

  • Mammalian dive reflex

  • Preparation for static apnea

  • Specific breathing technique for static apnea

  • pool and dry training

  • Dry breath-hold exercises

  • Relaxation, mind and body control techniques

Water Session – Static Apnea

  • Body position and relaxation

  • Preparation for a maximum breath-hold

  • Maximum static apnea attempts

  • Safety procedures and practice

  • Training routine for increasing breath-hold capabilities

  • Debriefing

  • Fun freediving on the reef



  • Advanced 4-section breathing technique

  • Pre-dive breathing pattern

  • Benefits and techniques of ‘Exhale Dives’

  • Body adaptation to greater pressure

  • New warm up exercises

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

Water Session

  • Specific breathing for exhale diving

  • Exhale dives with a maximum depth of 25 meters

  • Practice of equalization technique

  • Body relaxation and energy efficiency under water

  • Full lung dives with a maximum depth of 30 meters

  • Fun freediving on the reef


  • Review of exhale dives from day 2

  • Stages and preparation for a deep dive

  • Visualization techniques

  • Deep equalisation techniques

  • Advanced safety and rescue procedures

  • Thoracic stretches

Water Session

  • Breathing exercises on the boat

  • Deep dive warm ups

  • Exhale dives to a maximum depth of 25 meters

  • Full lung dives to a maximum depth of 35 meters

  • Safety and rescue practice

  • Debriefing

  • Fun freediving on the reef


  • general physical and mental health

  • ability to swim and float

  • age - 18 full years

  • freediver certification


  • Apnea Total digital course materials and certification (both digital and optional free physical card)

  • all required gear rental

  • 3 theoretical and practical training on land, 1 pool sesion, 2 ocean training sessions + 2 fun freediving sessions on the reef

  • pictures and videos

  • Diving insurance by Dive Assure for the course duration

Price: 4,500,000 IDR
Approximate in: USD, EUR, GBP