InDepth Freediving

Training Hard vs. Overtraining: Finding the Right Balance

Pushing Limits Without Breaking Yourself

I get it—you want to train hard, push your limits, and see real progress. Whether it’s freediving, lifting, or endurance training, we all crave that next breakthrough. But here’s the thing: training smart is just as important as training hard. If you don’t respect recovery, your body will force you to.

I’ve been there—pushing too hard, thinking I was making gains when, in reality, I was just grinding myself into the ground. The line between training hard and overtraining isn’t always clear, but learning to recognize it is a game-changer.

A perfect example? A few months ago, I was hitting static apnea training hard—logging back-to-back breath-hold sessions without enough rest. My CO₂ tolerance felt great, but my HRV started dipping, my sleep suffered, and my dynamic sessions felt sluggish. It took me stepping back, tracking my recovery metrics, and adjusting my plan to get back on track.

What It Means to Train Hard

Training hard isn’t just about suffering through tough sessions. It means pushing yourself in a structured way that allows your body to adapt and improve.

  • Progressive overload: Build up intensity over time, don’t just max out every session.
  • Smart recovery: Training only works if you’re giving your body time to rebuild.
  • Mental resilience: You should feel challenged, but not completely drained or demoralized.

One of the things I’ve learned from tracking my Oura Ring data is that even when my mind says “push harder,” my body sometimes tells a different story. If my Readiness Score is low, forcing another intense session might actually set me back rather than push me forward.

How You Know You’re Training Smart

✅ You’re making steady progress, not just grinding away
✅ You feel challenged, but not wrecked after every session
✅ You’re excited (most days) to train, not dreading it
✅ Your recovery time is reasonable, and soreness fades in a day or two
✅ Performance keeps improving without hitting a wall

The Danger of Overtraining

I used to think more was always better. More time in the pool, more breath-hold drills, more everything. Then I hit a wall. My times weren’t improving, my body felt sluggish, and I was constantly exhausted. That’s when I realized overtraining isn’t just a buzzword—it’s a real problem.

A couple of weeks into an aggressive apnea training block, I noticed something was off. My HRV had dropped, my resting heart rate was climbing, and my motivation took a hit. I was getting frustrated, but the real issue was I wasn’t recovering enough to adapt to the training stress I was putting on my body.

Signs You’re Overtraining

❌ You’re exhausted all the time, even after rest
❌ Performance is tanking, no matter how much effort you put in
❌ Recovery takes forever, and you’re always sore
❌ Training feels like a grind, not something you enjoy
❌ You’re getting sick or injured more often

Sound familiar? If so, it’s time to take a step back and work smarter, not harder.

How to Train Hard Without Overtraining

1. Focus on Quality, Not Just Volume
More isn’t always better. Make your sessions count rather than just stacking up hours of training.

2. Listen to Your Body
Your body will tell you when it’s time to rest—if you’re constantly tired or your performance is slipping, pay attention. Tracking my own readiness metrics has helped me see when a planned high-intensity day needs to shift into recovery mode.

3. Prioritize Recovery
Recovery is part of training, not an afterthought. Breathwork, stretching, hydration, sleep—it all matters. I’ve personally seen a huge difference in my recovery when I take the time to incorporate proper breathwork and mobility work after my apnea sessions.

4. Track Your Progress
Keep a log of how you feel, not just your numbers. If you see a decline, it might be time to adjust your approach.

5. Embrace Deload Weeks
Taking a lighter week isn’t slacking—it’s what allows your body to adapt and come back stronger. When I backed off for a few days after noticing my HRV drop, I came back sharper and stronger instead of forcing my way through exhaustion.

Final Thoughts

Freediving (and training in general) isn’t just about how hard you can push. It’s about training smart, knowing when to push, and when to back off. If you’re feeling stuck, exhausted, or losing motivation, it’s not weakness—it’s a sign you need a smarter approach.

Learn to recognize the difference between pushing limits and pushing too far. Your best performances will come when you train with intention, not just intensity.

Train smart, recover well, and keep pushing forward.

My First Blackout

My First Blackout

Well, it finally happened—my first blackout in freediving, competition or otherwise. I knew going into my warm-up that things were going to feel off. Florida’s been unseasonably cold, and I’ve always struggled with managing temperature. Losing weight recently has only made staying warm harder, and in hindsight, I really should’ve planned for a 5mm suit. Lesson learned.

This competition was also the first time I had a solid goal—a benchmark I was determined to achieve. In all my previous performances, it was always about the experience, about the process. But this time, I was focused on the number. Pair that with nerves from not having competed in a pool competition since 2018, and my warm-up ended up being all over the place. By the time I started my breath-hold, I was already shivering.

The blackout itself was surreal. I don’t remember it happening. My body continued to go through the motions I had trained for over countless hours—even giving signals I have no recollection of hearing. It was a humbling moment that reminded me how powerful muscle memory and training are, but also how quickly things can go wrong.

As I was coming back around, the nurse, Grace, asked, “Do you know where you are?” To which I replied, “Well… Apparently at a competition blacking out.” Humor in that moment helped lighten the weight of the experience, reminding me not to take myself too seriously—even when I was disappointed.

Thankfully, everything went smoothly thanks to an incredible safety team. I came out of it quickly and felt fine physically, but emotionally, I was disappointed. I had spent months training for this performance, only to blackout long before reaching a time I’d achieved countless times in practice. I replayed every detail in my head, wondering what I should’ve done differently.

Looking back, I know the cold, stress, and my hyper-focus on the goal all played a part. I should’ve listened to my body and saved that big attempt for another day. Instead, I pushed too hard on Day 1, leaving myself unrecovered and unprepared for Day 2. Sometimes, the best decision is to call the dive and live to try again.

If there’s one thing freediving teaches us, it’s resilience. The sport has a way of keeping you honest—it forces you to respect the process, adapt to challenges, and recognize when to step back.

And then there’s the community. The Freediving Family rallied around me, offering support and encouragement. Every single one of them reminded me that the numbers I was chasing were impressive on their own and that even attempting them was something to be proud of. They extended invitations to private events, cheering me on to try again—something I absolutely will.

Sharing this story matters because it highlights what freediving is truly about: growth, not perfection. Our dives should challenge us, not just be about chasing a number. At the end of the day, it’s the lessons we learn and the connections we make that matter most.

So, to every freediver reading this: Remember to listen to your body, respect the process, and lean on the incredible community around you. And don’t forget—no one celebrates harder than the Freediving Family at the end of a competition!

Onward and upward from here—one breath at a time.

Finding the Right Balance in Training

Zone Training and Freediving

When it comes to training—whether it’s running or freediving—zone training has been a game-changer for me. It’s a simple but effective way to balance effort and endurance. In running, you’ve got Zone 2 and Zone 5, which take very different approaches to making progress, and I’ve found that the same principles apply perfectly to freediving.

Zone 2 is all about steady, sub-maximal effort—nothing flashy, but solid work that builds a strong foundation. Zone 5, on the other hand, is where you go all out, pushing yourself to the max. If you’re looking to make real progress, you’ve got two paths: spend a lot of time in Zone 2, or do shorter, intense bursts in Zone 5. But trust me, too much time in Zone 5 will leave you wiped out if you’re not careful. Balance is everything.

In freediving, this structure is similar. Zone 2 is our sub-max attempts—those dives where you’re working hard but not pushing to your absolute limits. For me, these dives are where I build control, stamina, and the confidence to go harder when it counts. They’re crucial for handling more intense sessions later on.

Now, I won’t lie—Zone 5 efforts in freediving, like those in running, can give you quick results. Max attempts and pushing your boundaries is where you hit new depths and personal bests, but it comes with a price. You risk overexerting yourself if you overdo it. The key here is finding a rhythm: mix enough high-intensity dives to push yourself while still focusing on building that steady, sub-max base. It’s all about playing the long game.

Personally, I spend about 75% of my training time in Zone 2. These sessions are longer, slower, and more about staying in apnea with lower intensity. It’s the sweet spot that lets me train consistently, avoid burnout, and still make real progress over time.

But don’t get me wrong—Zone 5 has its place. I mix in short, high-intensity sessions where I really push my limits. These are the dives where I test what I’m capable of, pushing for new depths or longer breath holds. When I hit those max attempts, it’s crucial to space them out and make sure I’ve put in the work with my Zone 2 training first. That way, I know my body is ready.

Breaking through those plateaus feels amazing, but recovery is just as important as the dive itself. After a Zone 5 session, I make sure to take the time to rest and let my body bounce back before diving deep again. Finding that balance between pushing hard and giving yourself space to recover is key to staying in the game for the long haul.

Stretching Benefits for Freediving

One reader recently asked, “What about a 30-minute diaphragm stretch module?” This is a great chance to dig into the archives and share my old daily stretching routine from 2018, tailored specifically for freediving. Whether you’re a seasoned diver or just starting out, incorporating stretching into your routine can significantly enhance your performance and overall experience. Stretching not only improves physical flexibility but also aids in mental preparation, making it an essential part of any freediver’s regimen. Let’s explore some of the benefits of stretching, especially if it becomes part of your daily routine.

Flexibility
Stretching is crucial for lengthening muscles, tendons, and ligaments, which in turn enhances flexibility and range of motion in your joints. For freedivers, this flexibility is vital. Flexible respiratory muscles, for instance, can make a significant difference in your ability to equalize at deeper depths, hold your breath longer, and control your breathing more effectively. Additionally, improved joint flexibility helps maintain proper form during dives and reduces the risk of injuries.

Comfort
One of the key benefits of stretching is the reduction of muscle tension. Well-stretched muscles hold less tension, making freediving a more comfortable experience. When your muscles are relaxed, you’re less likely to experience discomfort or stress, allowing you to focus more on the dive and enjoy the underwater world without distraction.

Technique
Developing good technique is essential for effective freediving, and stretching plays a significant role in this. Flexible muscles allow for smoother, more efficient movements, helping you maintain proper technique throughout your dive. Proper technique not only enhances performance but also ensures safety, making each dive more enjoyable and successful.

Mental Preparation
Stretching isn’t just about physical readiness; it also prepares you mentally. The process of stretching helps steady the mind, creating a sense of calm and focus. This mental preparation is crucial before any dive, as it allows you to approach the water with a clear and steady mindset, ready to tackle the challenges ahead.

Incorporating stretching into your freediving routine offers numerous benefits, from improved flexibility and comfort to better mental preparation and technique. The key to any routine is consistency, make it part of your routine and start reaping these benefits today!

Navigating Trauma, Anxiety, and Stress in Freediving: Insights and Strategies

Overcoming Stress and Anxiety

(Disclaimer: I’m not a medical provider or therapist. This discussion overlaps with what I do but isn’t a substitute for professional advice. For clinical support, please consult a professional.)

Let’s talk about trauma, anxiety, and stress in freediving—a sport that demands both physical strength and mental resilience. Although this is centered on freediving, the principles can be applied to everyday life. Understanding and addressing these emotional challenges is essential for growth and performance.

I want to start by saying: YOUR PROBLEMS ARE NOT UNIQUE. While the specifics of what you’re going through might be different, the feelings and challenges are often similar.

Creating Trauma in the Dive

Ever felt like you’re stuck in a dive rut, no matter what you do? At the start of 2019, I faced a major setback. After years of working hard on static apnea, I suddenly went from a competition best of over seven minutes to barely hitting four minutes. What started as a natural talent quickly turned into a struggle. Overtraining and personal stressors finally caught up with me. I hit a wall, and no matter how much I tried to push through, my breath-holds became increasingly uncomfortable, and my overall performance suffered. Stress and anxiety can really distort our perceptions, making small issues seem like big threats, which affects our performance.

Let’s discuss some tools to move past trauma, as well as skills that can help avoid pitfalls. It’s about understanding and confronting the root causes of your stress and anxiety. My 2019 experience reminded me that mental barriers can physically impact us.

Finding Joy and Support in Training

One big lesson I’ve learned is to find joy in the process. Natalia Molchanova once said, “You should always enjoy the initial stages of training. Otherwise, what is the point of doing it?” Creating a positive and supportive environment has been key for me. Surrounding myself with encouraging people, setting achievable goals, and incorporating relaxation practices like yoga and meditation have all helped me stay grounded. Celebrating small victories keeps my motivation alive and turns each session into a chance for discovery and enjoyment.

Staying Present and Mindful

I’ve found that focusing on the curiosity of each dive rather than obsessing over metrics has been crucial. Being present in the dive means immersing yourself fully in the experience—feeling the water, embracing the calm, and tuning into the subtle shifts in your body and surroundings. Using techniques like body scanning during my static sessions helps me stay present and release tension, while visualizations keep me focused and calm before and during the dive. When a dive feels challenging, this mindful approach works as a reframing technique that helps transform each dive into a meditative journey, allowing me to savor every movement. Instead of adopting a negative perspective, I find positive insights which enhance my performance.

The Role of Coaching

My breakthrough did not fully come until I started working with my coach, Florian. He not only kept my static training routines fresh but also introduced mental strategies that turned repetitive aspects into engaging challenges. His balanced approach, which prioritizes mental well-being alongside physical training, has been invaluable in overcoming past traumas and approaching freediving with a healthier mindset.

Developing a Daily Practice

Breathwork and mindfulness are powerful tools for managing stress and anxiety both in and out of the water. Techniques like deep diaphragmatic breathing can activate the parasympathetic nervous system, helping you stay calm and improving your performance. If you’re curious about specific breathwork techniques, feel free to reach out—I’m happy to share what I’ve learned.

Embracing Resilience and Growth

Navigating trauma, anxiety, and stress in freediving often mirrors the challenges we face in daily life. While each experience is unique, the underlying effects are often universal. Recognizing these shared struggles can help us overcome them.

Finding joy in training is crucial and has been a game-changer for me. Creating a supportive environment, setting realistic goals, and practicing relaxation have all contributed to my progress. Mindfulness and focusing on the curiosity of each dive have helped me rebuild my confidence.

I encourage you to share your experiences with trauma and how you’ve managed or overcome these challenges. Drop a comment below to help others. If you haven’t already, consider starting a daily routine of breath work or mindfulness. These simple techniques can make a big difference in managing stress and improving your performance.

3-4 Minute STA: Mindset and Techniques for Improved Breath-hold

A 3~4min STA is achievable for you, It does not require advanced training!

Have you ever tried to hold your breath? Even though I’ve come a long way since I started, I still remember the feeling of those first attempts. A successful breath hold isn’t about being naturally gifted; it’s about your approach to the dive. Over the years, I’ve realized that 90% of what makes a good breath hold happens before you even take that final breath.

In my first freediving class with Ashley Chapman, I achieved a 5-minute static apnea (STA) on one of my initial attempts. Here’s what made that possible:

Expect nothing, approach with “No Expectations” I didn’t come into the course with preconceived notions of what I could or couldn’t do. I adopted a beginner’s mindset, aiming to absorb as much information as possible and enjoy the process. This openness made a significant difference.

Relaxing before a dive can be challenging, especially if your mind doesn’t easily switch off (I have ADD, so I know the struggle). There isn’t a one-size-fits-all solution, but the breathing pattern known as Ventilations in PFI helped me immensely. This structured breathing kept me focused and grounded, preventing my mind from racing. Over the years, I’ve tried various patterns and styles, but I still use one very similar to what I originally learned because the science behind it makes sense.

The Right Mindset instead of viewing the breath hold as a challenge to achieve the longest time possible, I saw it as an opportunity to discover my abilities and calm down. It was a chance to completely relax by trusting the process and surrendering to the experience. Understanding that our bodies know how to dive innately (look up the mammalian dive reflex, MDR) helped reduce the anxiety that inevitably arises during a breath hold.

The Body Scan during the dive, I perform a body scan to relax each part of my body, including my jaw and tongue. By moving my focus to individual body parts and mentally instructing myself to relax them, I keep my mind occupied and prevent boredom.

Additional Tips:

  • Wait After Eating: It’s generally recommended not to eat four to eight hours before a static attempt. This includes skipping your morning coffee for a few days leading up to the dive.
  • Use a Nose Clip: While it may be uncomfortable for some, a nose clip can prevent water from entering your nose, reducing distractions. Personally, I find the sensation of water on my eyes to be relaxing and it helps me stay present.
  • Never Practice Alone: Always ensure you have a buddy or instructor with you for safety.

While my STA has improved considerably since then, reaching over 8 minutes, which requires specialized training, these base principles still apply to any level. By approaching freediving with the right mindset and techniques, you can significantly enhance your breath-holding capabilities.

Mastering an 8-Minute Static

8-Minute Static: A Journey of Dedication & Deliberate Discomfort

Achieving an 8-minute static, holding your breath for eight minutes, is a remarkable feat demanding unwavering dedication, relentless training, and a readiness to confront discomfort head-on and embrace it. Over the past two and a half months, I’ve been fully immersed in this challenging pursuit, completing over 60 days of rigorous training, not counting active rest days (which still involve training).

Here’s a glimpse into my ongoing journey and the lessons I’m continually learning along the way.

Consistency is Key

Right from the start, I’ve committed to daily training sessions, understanding the pivotal role consistency plays in achieving success. Each day is dedicated to breath-holding exercises, cardiovascular workouts, and relaxation techniques, coupled with essential stretching. There is no option to just “skip a day”, even on the days that I feel run down, there is a minimum amount I must do and hold myself accountable for. This disciplined routine not only enhances my physical endurance but also fortifies my mental resilience to endure escalating discomfort levels.

Embracing Discomfort

Prolonged breath-holding inherently triggers discomfort, you are fighting with your body’s natural impulse urging you to breathe, often inducing anxiety and panic. Through continual and incremental practice, I’m learning to confront and overcome these sensations (and that’s all they are, “sensations” not good not bad). Embracing discomfort becomes a mental exercise, honing my ability to stay composed and focused even amidst physical protestations. This mind callusing, tenacity-building practice extends beyond freediving, nurturing the fortitude needed to confront life’s challenges with unwavering determination.

“Just Relax!” – The Best, Worst Advice

I know the worst thing anyone can say is to “Just Relax”; But in truth it can’t be overstated and is a cornerstone of static apnea training is mastering relaxation. Tension saps oxygen, directly impacting breath-holding capacity. When that first contraction kicks in and we begin to succumb to anxiety, not only does it heighten out discomfort on the hold but also greatly increases the risk of hypoxic events. Think about it, our brains use at least 20% of total body oxygen when at rest.

Setting Measurable Goals and Track Your Progress

Establish a high hard goal, then break it down to specific and measurable goals. Those weekly measurable goals let me know I am on track and give me a baseline for the following week. Additionally, incremental goals have proven instrumental in sustaining motivation and fostering a sense of achievement. With those goals comes tracking and documenting progress, which has proven equally invaluable. Reflecting on my journey allows me to acknowledge the distance traveled, serving as a potent motivator during moments of perceived “Failure”. Moreover, meticulously logging training sessions enables me to identify patterns, tweak methodologies, and refine techniques for optimal results.

The Journey Endures

While attaining an 8-minute static apnea marks a significant milestone, the journey is far from over. There remains ample room for refinement and growth before year’s end. Mental resilience is paramount, especially during periods of reluctance to train. Static apnea transcends mere physical prowess; it epitomizes mental fortitude, discipline, and the capacity to push beyond one’s comfort zone.

For those contemplating a similar goal, or any goal for that matter, remember that success hinges on consistency, embracing discomfort, and relentless pursuit of improvement. Keep pushing boundaries, and the rewards will inevitably follow. The journey is perpetual, with endless milestones awaiting attainment.

Exploring the Calm Depths: The Power of Static Apnea

Static apnea, the art of breath-holding, offers more than just an impressive display of hypoxic tolerance. It delves into the realms of mental tranquility and relaxation, allowing practitioners to quiet the noise of their minds and find serenity in the depths of their own being.

One of the primary benefits of static apnea training is its ability to cultivate a sense of profound calmness. As individuals practice holding their breath for extended periods, they learn to silence the incessant chatter of their thoughts and embrace a state of inner stillness. This mental quietude not only enhances the overall diving experience but also extends into everyday life, providing a valuable tool for managing stress and finding peace amidst the chaos.

Moreover, static apnea serves as a powerful tool for improving breath-holding capabilities and expanding lung capacity. Through regular practice, individuals gradually increase their ability to hold their breath for longer durations, pushing the boundaries of their physiological limits. This not only enhances performance in freediving but also promotes greater respiratory efficiency and endurance in various athletic pursuits.

Personal experiences with static apnea often reveal its transformative effects. For many, it serves as an introduction to the world of freediving, offering a glimpse into the profound connection between breath, body, and mind. The first encounter with static apnea in a freediving class can be a revelation, as the distractions of the outside world fade away, leaving behind a profound sense of inner peace and clarity.

Furthermore, static apnea complements other forms of freediving by enhancing relaxation and increasing hypoxic tolerance. As practitioners learn to embrace stillness and control their breath, they develop a deeper sense of comfort and ease in the water, paving the way for greater exploration and adventure beneath the surface.

In essence, static apnea is not just about holding one’s breath; it’s about diving deeper into the recesses of the self, where the mind finds quietude and the spirit discovers serenity. Through the practice of static apnea, individuals can unlock new levels of mental and physical resilience, paving the way for a lifetime of exploration and discovery beneath the waves.

Unleash Your Freediving Potential: The Benefits of Post-Certification Training

Congratulations, you’ve earned your freediving certification! You’ve taken the first step into the mesmerizing underwater world, but your journey is far from over. In this article, we will explore why continuing your freediving training after certification is not only beneficial but also crucial for becoming a skilled and confident freediver.

  1. Enhancing Your Skills: While certification equips you with the fundamentals, there’s always room to improve. Post-certification training allows you to refine your techniques, perfect your equalization, and extend your breath-hold capabilities. These enhancements can significantly enhance your freediving experiences.
  2. Pushing Your Limits: Freediving is all about pushing boundaries, and post-certification training helps you do just that safely. With the guidance of experienced instructors, you can progressively challenge your depth and duration limits, unlocking new levels of achievement and self-discovery.
  3. Specialized Training: Beyond basic certification, there are numerous specialized freediving disciplines, such as deep diving, spearfishing, or competitive freediving. Pursuing further training in these areas allows you to tailor your freediving journey to your specific interests and goals.
  4. Building Confidence: The more you train, the more confident you become in your abilities. This newfound confidence not only enhances your performance but also contributes to a safer and more enjoyable freediving experience.
  5. Staying Safe: Safety should always be a top priority in freediving. Post-certification training reinforces essential safety protocols and teaches you how to handle challenging situations, ensuring that you’re well-prepared for any underwater scenario.
  6. Exploring New Horizons: Freediving offers endless opportunities for exploration. Advanced training opens doors to deeper dives, breathtaking underwater landscapes, and encounters with marine life that few people ever experience.

Obtaining your freediving certification is a remarkable achievement, but it’s just the beginning of your underwater adventure. By continuing your training, you’ll not only refine your skills but also discover new depths, both within yourself and in the oceans you explore. Embrace post-certification training as a path to mastery, self-discovery, and a lifetime of incredible underwater experiences. So, put on your wetsuit and dive deeper into the world of freediving!