Common Challenges for Beginner Freedivers and How to Overcome Them

By Kristina Zvaritch
Contributor: Patricia Paige Ong

Are you having troubles or facing roadblocks on your freediving journey?

There’s good news: you’re definitely NOT alone!

Whether your freediving problem is mental or physical, it’s probably much more common than you think. You might not know this, but every freediver has encountered a roadblock if they’ve been freediving long enough - some people have them initially, and others have them somewhere else down the line (no matter how ‘naturally’ freediving came to them at the start).

But that’s what unites us as freedivers - we ALL have had or will have to overcome struggles to get better at our sport!

I’ll bet you money that every freediver you know (even the deep ones!) has experienced at least one of the challenges we’ll mention in this article.

So sit back, relax, and keep reading - we’ll discuss the most common challenges beginner freedivers face and give you tips on overcoming them!

Equalization Issues

Photo credit: @mariazosa__ by @samsulrois

Woof - equalization is a tricky one! Some people just get it, while others have to spend tons of time and effort just to master how to move their larynx (tongue) up and down independently from their jaw.

So how do we master this thing called ‘Frenzel?’

Practice

It sounds cliché, but practice makes perfect! And if practicing on your own isn’t working, don’t be shy to ask your instructor for more help! At Molchanovs, we’re very familiar with how difficult Frenzel can be, so we partnered with the Frenzel expert himself to create Frenzel Fundamentals by Adam Stern. It’s a program that, step-by-step, gets you to practice and master each specific part of Frenzel equalization until you can tie it all together.

And the best part? You get it for FREE when you’re a Molchanovs student.

No worries if you’re not, though - you can still purchase it for 20USD here OR become part of the Molchanovs Movement and get access to it PLUS all the other training programs. More on that later!

Warm up your ears before diving

We warm up for pool and depth dives - why not warm up our equalization muscles as well? Molchanovs Instructor Trainer Julia Mouce has some handy exercises you can watch here to warm up your equalization muscles. Afterward, you can perform a series of stronger Frenzels before even getting into the water. Just don’t forget to equalize early and often when you dive to prevent too much pressure from building up!

And if you have an EQ Trainer? Even better! Check out this set of EQ Trainer exercises to isolate the muscle movements needed to perform the Frenzel.

somewhat frequent frenzel and a warm up batch of dry frenzels before heading into the water but also practicing the muscle movements with the eq tool. we can link to alexey's eq tool videos too

Use a nose clip

Nose clips aren’t only for the water - you can also use them on land! Using a nose clip to pinch your nose frees up your hands to do whatever else you need to, whether holding up your phone or a mirror to watch your movements, working on the computer, commuting to work, etc.

Plus, it’ll help you get used to the feeling when you finally take it into the water (remember, in Molchanovs Wave courses, you can use a nose clip on your dives after completing the requirements with a mask)!

The Breath-Hold

Breath-holding is definitely a huge challenge. It can be hard to relax with racing thoughts, rising contractions, and anxiety, and even more so if you’re not performing the proper breathing technique beforehand.

But remember - breath-holds aren’t just about lung capacity; they’re also about relaxation and mental control!

Try diaphragmatic breathing

Breathing using only your diaphragm (instead of your intercostal muscles) is a complete game-changer! This is also called ‘belly breathing,’ and it helps your lungs expand more to get more air and reduces tension, making it easier to hold your breath longer.

Focus on pushing your belly out while you inhale and bringing it in when you exhale, all without any extra movement in your chest!

Watch Molchanovs Instructor Trainer Julia Mouce take you through how to perform important diaphragm exercises - kapalabhati and uddiyana bandha - here!

Photo credit: @mitchfreediver  @diver.aidan

Train CO2 tables

At the beginning of your freediving journey, it’s not a lack of oxygen that’s the problem - it’s usually your ability to tolerate rising CO2. That’s why CO2 tolerance tables were created: to make you experience contractions more often and learn to relax into them. The better you learn to accept, handle, and tolerate contractions, the longer your breath-hold can be.

P.S. This will also help with future hypoxia, too, since being tense and nervous can bring you closer to hypoxia...quicker.

Use progressive relaxation techniques

If you’ve taken a freediving course already, do you remember the term ‘body scan?’ Its job is to reduce tension in different parts of the body independently and progressively rather than trying to relax your entire body at once - because just telling your whole body to relax doesn’t always work!

The body scan is introduced in the Molchanovs Lap/Wave 1 freediving course!

Fear and Anxiety

A Japanese proverb says, "Fear is only as deep as the mind allows." And while fear and anxiety are totally natural (especially in freediving), neither emotion has to control you.

Whether you fear deep water, the open ocean, or worry about a random sea creature brushing past the buoy, it’s important to conquer and overcome these fears for a truly safe and enjoyable freediving experience!

Use gradual exposure

With fear, baby steps are the right steps. If you’re feeling anxious about going deep, simply go to the depths you are comfortable with and - very slowly - increase 1 or 2 meters. Then, wait until you get comfortable with that depth, rinse, and repeat! If the open ocean is getting you down, grab a buddy and swim for very short periods, gradually increasing the time you spend there.

Time and patience are key here, so don’t be in a rush - otherwise, you might take giant leaps backward.

Visualization

I’ve got news for you - feeling anxious about a dive is something you’ll encounter time and time again on your freediving journey. That’s why visualization is your best friend. Imagine your dive in real-time, and pretend that you are the star of your own short film, watching yourself have the most successful and peaceful dive.

Don’t be shy - do it at night (multiple times), especially the night before you dive; you can even do it on the buoy before your dive if it calms you!

Sit back, relax, and let New Zealand’s National Record holder Kate Middleton take you through this guided meditation and visualization.

Dive with a buddy

It goes without saying that the number one rule in freediving is ‘never dive alone - only with a trained buddy.’ But it’s not only for the safety factor; it’s also for psychological support! When you’re diving with someone you trust, you can truly relax on your dives and know that if something were to go wrong, you have a reliable person there to help.
Photo Credit: @Mattfreediver

Plus, it always helps to talk about our fears and anxieties out loud with another person - you never know, they might have a helpful tip or experience to share with you!

Technique

If you have poor technique, you’re wasting a lot of energy that could be spent getting you deeper or further. That’s why technique is a big focus of Molchanovs freediving courses. Learning proper foundational techniques sets you on the right path for your future freediving adventures.

However, it’s never too late to unlearn bad habits...

Train your technique

Training your technique isn’t a short-term thing - it’s something you should be working on as a beginner all the way up to pro-level! If finning is your issue, train with short fins (like the Molchanovs CORE Silicone Bifins) in the pool until you have mastered the bifin technique - then switch to long bifins. Same for free immersion pulling, monofin, and no-fin techniques - work with an instructor on making each movement as efficient as possible.

P.S. You can never go wrong with training a good duck/dolphin dive since fighting buoyancy those first few meters can really mess up your relaxation!

Photo credit: @mitchfreediver  @brodiewmedia

Fix your streamlining

Arrows, bullets, jet planes: these objects are designed to cut through the air - just like you should be cutting through water! And you know what messes up your streamlining? A raised head, overly-rotating shoulders, relaxed ankles, and arms that drift along at your side while you move.

Try to elongate yourself when you move in the water so that you are all lines and no edges - you’ll be surprised at the speed!

Use long fins

After you’ve perfected your basic bifinning technique with soft silicone fins, it’s time to upgrade to gloriously long freediving bifins! These fins are longer so that you have more power with each kick, but remember - long fins won’t get you anywhere if you have poor technique!

So build a strong foundation, check out our complete guide to freediving bifins, and feel the power and speed for yourself!

Gear Discomfort

Freediving is an otherworldly experience that comes with a new environment, lots of strange sensations, and plenty of techniquess to memorize. But do you know what will ruin that amazing experience and your precious relaxation? A foggy, leaky mask, bifins that make your feet bleed, and a wetsuit that cuts off circulation in your neck.

Do yourself a favor and make sure that your gear feels like a second skin on your body so that you can focus on what really matters.

Get proper fitting gear

Sometimes diving with rental gear can feel like...wearing someone else’s underwear - very uncomfortable and just plain wrong. Sometimes it doesn’t! But once you find what works for you, you won’t want to wear anything else. So go shopping for your own gear as soon as you can and try it before you buy it!

Make sure your mask fits well to your face and won’t leak, make sure to measure your body correctly before buying a wetsuit, and see if you can try on a pair of bifins before buying them.

Check your pre-dive preparation

Before we dive, we prepare our minds and bodies - but are you also preparing your gear? I’m talking about using anti-fog spray in your mask, shaving right underneath your nose or using petroleum jelly near your mustache (if you have one, of course), flooding your ears with water if you have a tight-fitting hood, etc. The last thing you want to be worried about is swimming all the way out to a dive site and then realizing you didn’t prepare your gear correctly.

Make a mental checklist of how to prepare all the equipment before you even touch the water!

Use lubrication

Some freediving wetsuits are designed to be put on dry - others are definitely not! If you have a wetsuit with no inner lining inside (also called an ‘open cell’ wetsuit - check out our wetsuit guide for more info), you’ll need to use some type of lubrication to get into that thing. You can jump into the pool or water you can stand in to easily slip into it. If you don’t have access to either of those, use a lubricant (we suggest mixing 1 part hair conditioner to 2 parts water - reef-safe products are always preferred!) inside of your wetsuit so that it slides on easily.

As for tight foot pockets, we can’t recommend Silicone Grease enough to help wiggle your feet into your fins!

Photo credit: @Mattfreediver

Final Thoughts

So if there’s one thing you should take away from this article, it’s this:

Challenges are a completely normal part of freediving, and half of the fun comes from overcoming them!

All you need is persistence, patience, and a great instructor to guide you!

If you’re already a freediver:

Molchanovs offers plenty of guided training options:

• Base Training programs for general guided improvement
• Base Training + programs for reaching specific goals with the help of world-renowned athletes
• A Workout Generator for single workouts that fit your mood

Many of these trainings and workouts don't require a buddy or access to water, making consistent practice accessible to all freedivers! If you're a freediver but not a Molchanovs freediver, check out Base Training Induction Online to get access to BT and discounts on BT+ programs!

And if you’re not yet a freediver:

The first step in your freediving journey is to learn from a qualified freediving instructor - and we can help you find one! Click the button below to find a Molchanovs instructor near you and experience what life is like below the surface:

A place where you rise to any challenge, overcome all obstacles in your way, and rediscover your limits over and over again.

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