Introduction to Freediving for Beginners AIDA 1

Perfect short discovery of freediving, a unique experience you will never forget

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Freediver Beginner AIDA 2

Introduction to the fascinating world of freediving for novices, be good to yourselves and discover your body

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Advanced Freediver AIDA 3

This course will bring you to greater depths and even longer breath holding

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Freediving is becoming a five-star experience among divers around the World. The puzzling history of this discipline, rooted in the ancient civilizations of Greece and Rome, is now in its renaissance era, coming back strong on the diving stage.

The freediving Bali course, featured at the Bali Diving Academy,  will help you acquire the essential tools and skills you need to go on this adventure.

Make a reservation with our team and dive deep into the ocean.



There is a magical subaquatic world to discover when you go diving. Freediving is all about the natural state of being, mental stamina and the enjoyment of the marvelous flora and fauna intertwining around you.

You are learning about yourself as much as you are exploring the waters and its biodiversity. Holding your breath underwater is a serene and quiet experience, which makes you weightless and free.

This sport is somewhat of a holistic nature, paving the way to an authentic self-discovery and combining physical and mental training, breath work and technics, intuition, knowledge and psychology.

There is a soulful aspect of freediving too, making it beneficial for more than one area of your life, because deep in the water, you will learn about the balance between the physical body and the spiritual mind. Bali is the ideal place to start this journey.



Freediving can be a dream come true.

Diving in Sanur or in any other place where we feature diving courses (Nusa Lembogan and Penida only for experience free divers) will be a life-changing experience for you. There are so many beautiful dive sites in Bali, for you to learn this new skill and get in touch with the inner self.


Our customers love the dedication and effort we put in, in the hope you will enjoy freediving as much as we do.

“It is the second time I am diving with Bali Diving Academy, and everything was perfect. Kadex from Sales and Reservation has been really helpful, precise and ready to give me all the info, advice and solutions I needed. Communication has been easy and timely. Everything went smoothly: all the transfer to and from the airport, the hotels, the dives. I definitely plan to dive with this company again.”

Dive G from Rome, Italy, on TripAdvisor

We also offer you accommodation and transportation packages, along with the diving courses on all featured locations in our Bali network. You can easily find what you are looking for, from luxurious, Balinese traditional-style resorts or a budget-friendly hotel. What is important to us is that you are comfortable and ready for diving.



All the details about the freediving course you need to know before making a reservation 

The freediving Bali course combines three important aspects:

  1. Theory, where we explain to you the psychology of freediving, breathing technics and the body changes in deep water
  2. Confined water, where you will become familiar with static apnea
  3. Open water, where you will try duck diving and free immersion in the open water

For the safety of our customers,  the freediving course we provide has four different expertise scales. You will receive proper training in relaxation apnea, buddying and rescue. You will be taught and closely monitored by an expert PADI and AIDA qualified freediving instructor. You can achieve different levels of proficiency with each progressive course.

  • Introduction to freediving or AIDA 1 level – one day
  • Freediver Beginner or AIDA 2 level – three days
  • Advanced Freediver – three days
  • Master Freediver – five days



Freediving is a way of meditation, which gives a profound psychological experience to those who practice it.

One of the most important benefits of freediving is the mental stamina the diver gains while he holds his breath underwater. Such a discipline requires a strong and disciplined mind, which is why most of the freedivers in the World have called it a profound psychological experience.

There is a spiritual connection between the man and the water, along with a personal achievement to thrive in the ocean. The holistic way to approach freediving is like a form of meditation, or if you prefer the warrior way, this technique of diving was used by the ancient samurai for gaining focus.

The freediving Bali course will teach you to practice this safely, while you free your mind and your body in the water. Freediving is one of the most significant tests of human endurance and getting rid of mental blockages towards complete liberation.

Book your freediving course today and change yourself from within.



The best freediving Bali offers: Scubali

A trip to Bali is hardly complete without a diving excursion or two. If you’ve been there, done that and want a new aquatic challenge, freediving may become your newest obsession. We’ve narrowed down the best freediving Bali offers visitors and locals and discovered Scubali.

Whether you’re new to freediving or have already fallen in love with it, Scubali has the experts to lead you through the best dive spots in Bali and high-quality, professional equipment to set your experience apart from the rest. 

Join Scubali on the diving experience of a lifetime today.



The origins of freediving: Long before freediving Permuteran

The origins of freediving date far before human civilization began, likely very much before freediving Permuteran existed, all the way back to the evolutionary development of humans from sea animals to land animals. While this conjures images of half-fish, half-human creatures, the reality is an aquatic, ape-like creature that stood on two legs along coastal waters, both evading predators on land and gathering previously out-of-reach foods from these waters. 

There are many evolutionary traits that we as humans still hold today to support the theory of the aquatic ape-like human. The thick, subcutaneous (or just below the surface) fat layer for insulation in water, along with the wrinkling of the tips of our fingers following prolonged exposure beneath the water, are two such traits.

Other traits include the mammalian dive reflex, the ability of air-breathing animals to override basic homeostatic reactions of the body when submerged, and the ability of babies and young children to adjust instinctually to being underwater.



Freediving evolves → Freediving Indonesia

As humans evolved, so did their brains and their ability to be more creative in the search for food. Freediving became a valuable mode of hunting for civilizations as early as 8,000 years ago, eventually evolving into the freediving Indonesia that we know and love today. 

Remains of the Chinchorian people from around the year 6,000BC — in what is now Chile in South America — show evidence in their bone structure of repeated exposure to deep depths of water. About 4,500-3,200 years ago on the Mediterranean coast, ancient Egyptians and Mesopotamians spoke regularly about freediving, as evidenced in numerous myths and legends from that time.

Aristotle even wrote about the problems associated with freediving, i.e. nose bleeds and pain in the eardrums. Even Alexander the Great in and around the years 332BC, famously used freediving in his military practices, disarming booms on ships beneath the water. 

Other civilizations also used freediving as a mode for gathering valuable goods (such as pearls and sea spongers) that could be traded with inland peoples who were not skilled in these diving techniques. Valuable goods beneath the water’s surface were not to be ignored. 

It is believed that freediving in Asia began due to a combination of these evolutions. Asian civilizations started freediving for shellfish and other sea life, as well as gathered valuable assets for trade from the sea, likely not long after the early Americans.



Aquatic reflexes 

As living beings, we spend the first nine months of our existence in water inside of the womb. Similarly, our bodies are made up of roughly 70 percent water and naturally feel extremely comfortable with water. Infants even instinctively hold their breath and make swimming motions if they are submerged beneath the water. 

As we learn to walk, we lose some of these instincts, but they never completely disappear. Even once the mind can no longer recall a time when we were aquatic beings or were inside the womb, the body can. Calling on these ancient and deeply ingrained reflexes is one of the most important aspects of freediving.



More on the mammalian dive reflex 

The mammalian dive relflex — or response — consists of a set of reflexes that are activated by holding one’s breath or being exposed to cold water on the face. It is a physiological mechanism that enables the body to handle and control a lower level of oxygen within the body. 

The natural response has the following effect on the body:  

  1. Bradycardia – the slowing of the heart rate. The heart rate can slow from 10-30 percent, or even more for experienced individuals, in order to conserve energy and oxygen and enter a calmer state of being beneath the surface.

  2. Peripheral Vasoconstriction - the narrowing of the blood vessels. This reduces blood flow to the limbs and ensures oxygen-sensitive areas — such as the heart and brain — receive the oxygen they need.

  3. Blood Shift - the change in blood plasma and water passing through organs and the circulatory walls. This protects organs from the increase in pressure at extreme depths. 

Other reflexes within the body include the spleen, which contains an excess of red blood cells. During extended periods of diving or following long dives, the spleen contracts, releasing more red blood cells into the blood stream, allowing more oxygen to be stored and replenished throughout the body. This action helps the body to regain normal balance of oxygen-rich blood cells following dives quickly.



Freediving South East Asia versus traditional diving 

Other forms of diving can be just as thrilling as Freediving South East Asia, taking you beneath the surface of the water to see a virtually untouched world full of unique creatures. 

The main difference between freediving and diving is the breathing. 

Freedivers hold their breath throughout the duration of their time underwater. Without using any gear that makes breathing underwater possible, they are taught to fully embrace and trust their bodies and lungs in order to withstand deep depths of water without the use of equipment. 

The benefit of freediving is an increased level of peace and tranquility. There are no sounds from equipment or even the sound of the diver breathing — just quiet, serene ocean silence. Though you may not get to spend as much time viewing sea life on the ocean floor, you will experience a calm that engulfs you in a way never experienced before. 

In comparison, divers are taught to never hold their breath. Using scuba diving gear that enables them to breathe underwater, it is nearly the opposite of freediving. This form of diving benefits the diver by enabling them to stay submerged longer. In diving courses, you get a more detailed and extensive view of the ocean floor, viewing reefs, ruined structures and the creatures that live in the sands in a very intimate way. 

Both forms of diving offer a look at the world beneath the surface of the water that is impossible to glimpse from the surface. Get an up-close look at what lives beneath the water, feel a sense of peace unprecedented on land and let your body move naturally and fluidly throughout the shifting waters.  

No one type of diving is “better” than the other — just different. Experiment with both freediving and diving through the Bali Diving Academy to find the best fit for you.



Course descriptions for free diving in Pemuteran



AIDA 1: What’s included 

As a beginner freediver, you will start with the first level, AIDA 1 Introduction to Freediving course. 

The one-day, AIDA 1 Freediver Course is the first step in becoming an experienced freediver. 

The course consists of one pool session and/or one open-water session, along with a theory introduction course. You will learn:

  • Duck dives: A method of diving beneath the surface that allows you to reach the deepest depths possible with the least amount of effort. Duck dives are essential to successful freediving because they allow you to conserve energy for the entirety of your dive. 

  • Proper weighting: Proper weighting is extremely important in freediving. Too much weight and you won’t be able to swim to the surface efficiently, and not enough weight and you will be using too much effort to sink lower in the water. The proper weighting is different for each individual and can only be perfect with the help of freediving professionals, like the ones at Bali Diving Academy.

  • How to assist a diver in trouble: Diving safety is perhaps the most important part of freediving. It is not common but certainly possible that a diver can find themselves in distress due to lack of breath, problems with weight or other dangers beneath the surface. Learn what to do in these situations to ensure a safe dive, every time.

  • How to choose your equipment: Choosing your equipment is another element of freediving that requires the help of a professional. Learn the best equipment to use for your beginning skill level, weight, height and diving goals. Not all equipment is created equally. 

  • Simple techniques to improve your diving techniques: Identify small techniques that make a big difference in your overall diving experience. Skills that help you conserve energy, swim fluidly, stay underwater longer, reduce pressure in the body and even help you efficiently and safely rise to the surface are all taught.

  • Water session in a pool and/or open water: Experience freediving in action. Begin in a pool to ensure your comfort underwater and knowledge of the most important techniques of a safe freedive, eventually moving to the open water, if your instructor feels that you are prepared! 

The only requirements for this course are a desire to want to learn the basics of freediving and the ability to swim 100m, without stopping. The cost of this first freediving class is 1,400,000 Indonesian Rupiah.



AIDA 2: What’s included

Following the AIDA 1 Introduction course, you will take the AIDA 2 Open Water Freediver course.

This course is a full three days and much more in-depth than the AIDA 1 Introduction course.

The course consists of two pool sessions, three open-water sessions and two theory classes, along with the inclusion of a PDF manual. You will experience: 

  • Introduction: The class will begin with an introduction that includes relaxation and breathing techniques to refresh your memory following the AIDA 1 course. 

  • First pool session: The first session in the pool will teach you how to extend your breaths in a relaxed way and pair you with a buddy freediver. You will learn how to take care of your buddy safely.

  • Second pool session: In the second pool session, you will practice horizontal underwater swimming, helping you become an efficient diver, a reliable freediving buddy and a confident rescuer. 

  • Open-water sessions: Included is three open-water sessions in which you will apply what you have learned from AIDA 1 and the pool sessions from AIDA 2. You will work on perfecting your duck dives to get underwater more efficiently, implement buddy procedures and rescue techniques, as well as learn to go to greater depths.


You will need to demonstrate your ability to swim 200 meters without stopping and without fins, and swim 300 meters with a mask, fins and snorkel before you can begin this AIDA 2 course. 

The cost of this course from the Bali Diving Academy is 4,400,000 Indonesian Rupiah but, it is important to mention, you do not need to pay for the AIDA 1 course if you wish to take both the AIDA 1 and AIDA 2 courses. The AIDA 2 course covers both the introductory (1) and beginner (2) AIDA courses.



Free diving in Pemuteran 

Indonesia is a diving heaven, attracting freedivers and scuba divers from around the world. Due to its warm, crystal clear waters, vibrant sea life and abundance of beautiful coastlines that dot the island nation, Indonesia has established itself as having some of the best diving anywhere. 

Pemuteran is located in the Upper-Northwest corner of the island of Bali. Scuba diving and freediving Bali is a particularly popular diving destination do to its affordability, variety of dive sites and accessibility to many dive sites. Plus, the water and sea life is some of the most beautiful in Southeast Asia. 

The south of the island is typically populated by throngs of tourists. Large swells of waves draw in surfers, while luxurious resort accommodation and villas attract those looking to party or relax. But for visitors looking for an authentic Indonesian (and Balinese) experience, freediving in Pemeteran should not be missed.

Located hours from any other tourist destinations, you will truly get the real Bali experience in Permuteran, complete with black sand beaches made possible by the thousands of volcanoes that make up the island chain. If you desire a vacation that is not just relaxing but challenges the body and mind in ways you’ve never experienced, you’ve come to the right place.

Mingle with true natives in Pemuteran and see some of the unspoiled beauty of Bali that has not been overrun with tourists and polluted beaches. Perhaps you want authentic Balinese cuisine?

Indulge your taste buds at local warungs that invite you to try the freshest fish, the most eye-opening spices and unique ingredients you can only find in Bali and even in North Bali.

In Pemuteran, you get the true local experience without sacrificing high-quality, professional, experienced diving guides.

Best of all? Because Pemuteran doesn’t face the pressures of tourism nearly as much as locations such as Amed or Sanur, you pay a fair and low price for your courses.



Freediving: Awaken your mind

The ocean is a mighty force, capable of destructive and dangerous forces. But, when we learn to work with the ocean and adapt our bodies to work together with the mighty forces of pressure and current, it can become something even more beautiful. 

For millennia, humans have been coming to the ocean to seek peace. Whether it be just gazing upon the water and listening to the waves lap the shore, or entering it to discover and conquer its ways, the ocean has many therapeutic properties. 

Freediving is no exception. 

Freediving is a largely meditative activity, used in modern practice to help us disconnect from the chaos on land and fully embrace the peace and silence beneath the surface. No other form of diving or swimming lets you be at one with the water as completely as freediving does. The result is an intensely meditative mindset, made possible by careful and controlled power of the brain.

Here’s why it is unique: 

Mind over body: One of the most recognizable factors that makes freediving special is the the ability to manifest an untapped potential within the brain. The brain is an extremely powerful organ, capable of much more than we realize, at times. Freediving allows us to catch a glimpse of that potential. 

With certain meditative techniques of mental power, controlled breathing and practice, we can make the brain prolong its need for oxygen. There are certain “fight or flight” reflexes that kick in with the brain and the body when the brain senses distress. Being underwater for extended periods of time is just one of them. By learning to control that reflex and tell it otherwise, we can survive much longer underwater than we previously believed possible.

Maximum meditation: Everyone from corporate executives to seasoned yogis are turning to freediving as another form of meditation and relaxation. As humans, particularly in today’s modern society, seeking an escape and way to unwind is a constant goal.

No matter what your stresses are, freediving offers a way to release them in the calmest environment on earth, beneath the ocean surface. There, no outside noises distract or create tension and the motions of the water are naturally calming. Underwater is the closest feeling we have to being back within the womb, totally nurtured and safe.

Master your lungs: Freediving forces you to explore the ability of your lungs and push their perceived boundaries in a way you never thought could be possible. The lungs are a strong, powerful organ that — literally — breathe life into your blood and body. 

Learning ways to deepen and strengthen your breathing can have enormous impacts on not just your freediving success, but in all of your athletic endeavors and meditation techniques. Learn controlled breathing techniques, how to deepen each breath you take, how to maximize the oxygen your body received from each breath and more in your freediving endeavors. 

Yoga And freediving: Yoga and freediving hold many similarities. Both have shown to have the same physiological benefits and the mindset for both centers around fluidity and meditative breathing. In the same way, the practice of one can improve the practice of the other.

This is largely the reason many yogis enjoy and are successful freedivers and vice versa. Some have even fused the two sports, using the buoyancy of the water to assist in twisting themselves into graceful yoga poses on the sea floor.

Intense concentration: One of the final techniques that makes freediving so intensely meditative is the element of concentration. In few other sports must you focus on your own body, independent of factors in the water or air, as closely as in freediving.

Freediving allows you to practice a form of concentration so intense, it often translates to several other areas of daily life. Concentration is another way that we can manifest the mind as something more powerful than the body.  



Bali Diving Academy 

Now that you’re convinced to start experimenting with freediving, choose the best diving school in Pemuteran: Bali Diving Academy.

With tailored courses to your skill level, affordability and goals, you will always have a pleasant experience diving with the expert Bali Diving Academy team.

The diving team is a mix of locals and ex-patriates from foreign countries. The multilingual team ensures your comfort every step of the way. Instructors and staff speak English, French, German, Dutch, Portuguese, Spanish and Bahasa Indonesian.

The entire office has a 100 percent safety record since opening doors in 1991. This means that there have never been any safetyproblems since the establishment of the Academy, something only the most reputable dive shops can also boast.

Keeping dive classes small ensures careful attention is given and that you get the most out of the class that you paid for. Enjoy a maximum of just two participants PER FREEDIVER INSTRUCTOR. 

The experience and passion of the entire team is clearly exemplified. Customize a course or diving tour with instructors that live on location year-round. This means you’ll get the most informed and well-thought-out trip, depending on the experiences of your instructors. 

Finally, Pemuteran Bali Diving Academy only charges the fairest prices. Never fear that you are paying “bule” or “tourist prices.” Freediving is expensive! The last thing you want is to be ripped off for more money than you need to be spending. Bali Diving Academy delivers high-quality courses and equipment at a reasonable price, every time.

To save even more, check out exclusive packages available through Bali Diving Academy.



Start diving today

No matter the reason you’re coming to Bali, experiencing freediving in Pemuteran should certainly be on your list before you leave. With experienced, professional instructors that make you feel comfortable and safe the entire time, high-quality equipment and a great price, there’s no reason not to try freediving today!

Still uncertain?

Participant in just the AIDA 1 Introduction course and get a feel for freediving without the fear of the open water. There’s no pressure to take any courses after that if you don’t enjoy it fully (but trust us, you will) and you will still get the meditative benefits of learning to freedive.

Embrace the calm beneath the water. Learn the true meaning of “mind over matter.” Explore depths of the sea you never thought possible. Become a master of your lungs.

All this and more is available to you now! Choose Bali Diving Academy for freediving Bali

in beautiful, sun-soaked Pemuteran, Bali, Indonesia.

Come join us under water!