Mariko Kaji: Finding Joy in Freediving

While competing can be fun, we can seek joy in the simple things.

By Jeremy Storton
Editor Deena Lynch

Photos provided by Mariko Kaji. ©

Mariko Kaji is a competitive freediver for Molchanovs and the Japanese National Team, and to celebrate after a competition, she seeks a very particular delicacy. She recently finished the 2025 AIDA Asian Freediving Cup in second place overall. With plenty to celebrate, it was time to find “good local craft beer and Japanese soul food, sushi!”

Kaji performs in every discipline, both pool and depth. In fact, she had a great start to the depth season, claiming four white cards and two national records. Despite being an all-around diver, Constant Weight No Fins (CNF) is her favorite for one very simple reason: “I like to feel the water in CNF.”

Kaji focuses on one important emotion in her dive prep. ©

The Joyful Philosophy of Mariko Kaji

Feeling the water, for Kaji, is more than just a pleasure; it’s a strategy. While she admits that she tries to “leave all the emotions on land and just enjoy being in water.” She reserves the best emotion to fuel her dive: “I always try to dive full of joy.”

This joyful approach to diving was hard-earned over time. In a past competition, she learned that her ego, her expectations, and even the pressure she felt to perform did not serve her well. Instead, she learned the key to her success was to relax and enjoy the water. In fact, she believes in this strategy so much that she works very hard to take it easy. She cross-trains in hiking, boxing, running, yoga, swimming, and high-intensity weight training, so that her dives feel easier. “I train hard because I want to dive more comfortably, more effortlessly,” she said. 

On one occasion, which became a blessing in disguise, she also learned the value of letting go. A few years ago, she became very sick before a competition. Three days before it commenced, she finally felt well enough to leave her house. She competed anyway without putting too much pressure on herself… and ended up with a personal best (PB) during a pool competition. This experience taught her that “by letting go of expectations and simply enjoying the dive, I was able to bring out the best in myself.”

Letting go of expectations and finding joy in the water. ©

Sushi, Craft Beer, and 99 Meters Deep

To maintain her outlook, she recently took a break from depth. When she returned, however, she focused on a new project, hitting 100m. “It won't be easy, but I will make it,” she said. She has a drive to be a better diver, and the source of that is the purest of them all: the joy she finds in being in the water.

The next time we see her will likely be in the water, warming up. She’ll float on the surface with her snorkel while she visualizes her dive. Then she’ll passively exhale and dive to 20-25m in preparation for her 100m attempt.

We recently checked in with her, and she is nearly there. She achieved her personal best (PB) of 99m in Constant Weight (CWT). You will know when she accomplishes her goal, as there will be signs. You will likely find her celebrating with a grin on her face, a craft beer in one hand, and of course, sushi in the other.