The Science and Art of Freediving: A Journey Through Breath and Depth

Freediving: A Dance Between Mind, Body, and Ocean

Freediving is often misunderstood as just an extreme sport—something for adrenaline seekers chasing depth records. But at its core, it is an ancient, meditative practice that combines breath control, mental discipline, and a deep connection with the water. Before scuba tanks existed, humans relied on their ability to adapt to apnea (breath-hold diving) for survival—whether hunting, gathering pearls, or exploring the ocean. Today, it has evolved into a practice of self-discovery, where each dive is a conversation between the body and the sea.

But what actually happens when you hold your breath and descend into the deep?

The Mammalian Dive Reflex: How Your Body Becomes One with the Ocean

When you submerge your face in water and hold your breath, your body triggers an ancient physiological response called the Mammalian Dive Reflex (MDR). This is the same reflex that allows marine mammals like dolphins and seals to dive for long periods. The MDR consists of several adaptations:

🔹 Bradycardia (Slower Heart Rate): Your heart rate can drop by up to 50%, conserving oxygen.
🔹 Peripheral Vasoconstriction: Blood flow is redirected from limbs to vital organs like the brain and heart, prioritizing survival.
🔹 Blood Shift: As you dive deeper, blood fills the lung capillaries, preventing lung collapse under pressure.

These adaptations make it possible for freedivers to reach incredible depths without needing oxygen tanks. And the best part? You don’t have to be a professional athlete to train your body to adapt—anyone can learn.

The Right Breathing: The Foundation of Freediving and Stress Resilience

Breathwork isn’t just about holding your breath—it’s about training your nervous system, oxygen efficiency, and mental focus. Freedivers like Jan Koller and Laia Sopeña understand that breathing is 80% of freediving. Before you even enter the water, your ability to control your breath determines how well you’ll perform.

So, what are the key breathwork techniques that can improve freediving and overall well-being?

1. CO2 Tolerance Training: Learning to Handle the Urge to Breathe

One of the biggest challenges in freediving is overcoming the body’s natural urge to breathe. Contrary to popular belief, this urge isn’t caused by a lack of oxygen—it’s triggered by rising CO2 levels in your blood. Training your body to tolerate higher CO2 allows you to hold your breath longer and stay calm under pressure.

Try This:
1️⃣ Inhale deeply, then exhale only 50% of your air.
2️⃣ Hold your breath for as long as you can while remaining relaxed.
3️⃣ When the urge to breathe becomes intense, take a slow inhale and repeat.

This trains your body to resist CO2 buildup and adapt to higher levels without panic.

2. Diaphragmatic Breathing: Expanding Your Breath Capacity

Most people breathe shallowly from their chest, using only a small portion of their lung capacity. Freedivers train diaphragmatic breathing to fully oxygenate their blood before a dive.

Try This:
1️⃣ Place one hand on your chest and the other on your belly.
2️⃣ Breathe in deeply through your nose, making sure your belly expands first, not your chest.
3️⃣ Exhale slowly through your mouth.

This type of breathing strengthens your lungs, improves oxygen efficiency, and promotes relaxation.

3. Apnea Walking: Simulating the Stress of a Dive

Freediving isn’t just about breath-holding in a controlled environment—it’s about learning to stay calm when your body is moving and consuming oxygen. Apnea walking is a training method where divers hold their breath while walking, simulating the physical stress of a dive.

Try This:
1️⃣ Take a deep breath, then walk as far as you can while holding it.
2️⃣ Track how many steps you can take before you need to breathe.
3️⃣ Over time, increase your steps as your CO2 tolerance improves.

This method enhances lung efficiency and mental control, making it an excellent practice not just for freedivers but for anyone who wants to improve endurance and focus.

How Jan Koller & Laia Sopeña Approach Freediving

What makes Jan Koller and Laia Sopeña unique as freedivers and instructors is their holistic approach. While many freediving schools focus solely on techniques and numbers, they emphasize the mental, emotional, and even spiritual aspects of freediving.

Jan’s background in extreme sports and deep breathwork experience has allowed him to create a unique method that goes beyond traditional freediving. He integrates breathwork with mental resilience techniques, helping students overcome fear and develop confidence in the water.

Laia, as a vice world champion freediver, understands the psychological game of freediving at the highest level. She brings her expertise in yoga, movement, and body awareness to freediving, ensuring that students develop a strong mind-body connection rather than just chasing depth numbers.

Together, their approach is about developing a lifelong relationship with the ocean—not just a one-time experience.

Why Freediving and Breathwork Can Change Your Life

Freediving isn’t just about how deep you can go. It’s about what happens when you let go of control and surrender to the ocean. It teaches patience, self-awareness, and resilience. Many who practice freediving notice changes far beyond the water:

✅ Reduced stress & anxiety – Breathwork activates the parasympathetic nervous system, creating a deep sense of calm.
✅ Better lung health – Freediving expands your lung capacity and improves oxygen efficiency.
✅ Increased focus & mental clarity – Training the mind to stay present under pressure translates to everyday life.

Whether you're drawn to freediving for adventure, relaxation, or self-improvement, the principles you learn extend far beyond the ocean.

Final Thoughts: A Journey Into the Deep

Freediving is a mirror—it reflects your strengths, your fears, and your ability to trust yourself. When you take a deep breath and dive below the surface, you enter a world where everything slows down, and all that matters is the present moment.

This is the experience Jan Koller and Laia Sopeña offer—not just a freediving course, but a transformation in the way you breathe, move, and connect with the ocean.

If you’re ready to explore the depths—not just of the sea, but of yourself—this is where it begins. 🌊