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Freediving in Dahab (AIDA 1–4)
What is Freediving?
Freediving, or apnea diving, is the practice of exploring underwater on a single breath, without the use of compressed air equipment. It is one of humanity’s oldest diving practices, which has evolved into a modern sport recognized for combining adventure, mental control, and body awareness.
Unlike scuba diving, freediving does not rely on external equipment but on the diver’s ability to manage breathing, relaxation, and efficiency. This creates a unique experience of silence and freedom, a deep connection with the sea and with oneself.
Freediving Disciplines
Freediving is structured into different disciplines, each focused on a specific ability, and all of them play a role in the progressive training of a freediver:
Static Apnea (STA): holding the breath at the surface without movement. This discipline is the best way to train relaxation, mental calmness, and CO₂ tolerance.
Dynamic Apnea (DYN & DNF): swimming horizontally underwater, with fins (DYN) or without fins (DNF). These disciplines develop swimming technique, efficiency, and oxygen economy, which are essential skills for depth diving.
Constant Weight with Fins (CWT): descending and ascending with fins, without pulling the rope. It is the most practiced depth discipline and requires good finning technique, equalization, and energy control.
Constant Weight No Fins (CNF): descending and ascending using only arms and legs. This is one of the most demanding disciplines, as it develops strength, precision, and full control of movement.
Free Immersion (FIM): pulling down and up along the rope, without using fins. It is ideal for practicing equalization and relaxation, since the diver can focus on technique rather than propulsion.
Variable Weight (VWT) and No Limits (NLT): advanced disciplines that use sleds or weighted systems for descent and lift bags for ascent. They are practiced only in highly controlled contexts by experienced freedivers, mainly in records and competitions.
If you want to learn how to train these skills safely, check our Tables & Training section.
AIDA Freediving Certifications
At YOGA | APNEA, we follow the AIDA system, the first international freediving organization and the most recognized worldwide. Its teaching structure is progressive, safe, and designed so that each level prepares the diver for the next.
Every course combines theory, confined water sessions, and open water dives. To become certified, students must complete the practical requirements and also pass the theoretical exam, ensuring that they not only perform the skills but also understand physiology, risks, and safety techniques.
For more details on prices, prerequisites, and course dates, visit our Courses page.
AIDA 1 – Intro Course
This course builds a solid foundation in theory, including basic freediving physiology, pressure effects, relaxation and breathing preparation, recovery breathing, buddy system, and essential safety. Equalization is introduced in a simple and progressive way.
In practice, students experience first static apnea attempts, finning fundamentals, and shallow water dives within comfort. There is no formal depth requirement at this level, it is designed as a gentle and structured introduction to the sport and a perfect step before AIDA 2.
AIDA 2 – Complete Beginner Course
This course introduces the basic principles of freediving physiology, the physics of pressure underwater, breathing and recovery techniques, the buddy system, and essential safety rules. Students also learn the fundamentals of equalization.
In practice, the depth range is 12 to 20 meters. Requirements include a static apnea of 2 minutes, a dynamic apnea of 40 meters, and a rescue between 5 and 10 meters. This course is the true entry point into freediving, giving students the foundation to dive safely in open water.
AIDA 3 – Advanced Course
This level focuses on advanced physiology, the body’s response to CO₂ and O₂, training methods, more complex equalization techniques, and safety protocols for deeper dives. Students also learn about mental preparation and maintaining relaxation at greater depth.
In practice, the depth range is 25 to 30 meters. Requirements include a static apnea of 2:45 minutes, a dynamic apnea of 55 meters, a self-rescue at 10 meters without a mask, a self-rescue at 15 meters using only arms, and a rescue between 10 and 15 meters. This course is ideal for divers ready to take a technical and mental step forward into advanced freediving.
AIDA 4 – Master Course (Assistant Instructor)
This final stage of freediver training includes advanced theory on physiology, risk management, training planning, deep equalization techniques, and basic pedagogy to assist in teaching. It prepares divers for future instructor development or competitive freediving.
In practice, the depth range is 32 to 40 meters. Requirements include a static apnea of 3:30 minutes, a dynamic apnea of 70 meters, and advanced rescue skills that include rescue with towing at the surface. This course is recognized as the entry point to the professional level, as it qualifies the diver to collaborate as an assistant instructor.
For more details on prices, prerequisites, and course dates, visit our Courses page.
Breathing Techniques
Breathwork is the foundation of freediving, and each AIDA course includes progressive training in this area. From diaphragmatic breathing to relax before a dive, to ribcage expansion and tolerance exercises for CO₂ and O₂, everything is designed to improve efficiency and safety.
Recovery breathing is also taught as an essential skill for surfacing in control and comfort.
If you want to explore these exercises in detail, check our Breathing Techniques section.
Freediving and Yoga
Freediving and yoga share the same philosophy, based on body awareness, breath control, and inner calm. Yoga practice increases flexibility, improves lung capacity, and helps maintain mental balance, all of which are essential for freedivers.
At YOGA | APNEA, we integrate both disciplines in special programs designed to help students progress faster and safer. Discover more in our Freediving & Yoga Services.
You can also read related articles in our Blog, where we share training tips, experiences in Dahab, and useful resources for freedivers of all levels.
Why Dahab?
Dahab is one of the world’s most iconic freediving destinations. Its waters are calm and current-free, the climate is warm all year round, and it is home to legendary sites such as Lighthouse Bay and the Blue Hole, making it the perfect place for both beginners and advanced freedivers.
At Lighthouse Bay, just 50 meters from shore, you can access training lines at 20, 30, 40, and 50 meters. This unique setup allows safe depth training without the need for a boat, making Dahab convenient and accessible for all levels.
The Blue Hole is another highlight, with a vertical drop that exceeds 90 meters and an awe-inspiring natural setting. It is considered one of the most famous freediving sites worldwide, a true reference point for divers seeking the ultimate apnea experience.
Dahab is also one of the few places in the world that offers all these conditions in one location, which is why most of the world’s top freedivers either come here regularly or spend a large part of their annual training in Dahab. This makes it a true capital of freediving.
If you want to know more about the environment, local culture, and why Dahab is so special, visit our Dahab section.