Freediving training programs are generally divided into two categories: certification courses and general lessons. Certification courses are official programs that issue internationally recognized licenses, following a set curriculum with designated training hours and evaluation standards. On the other hand, general lessons are often tailored for recreational or experiential purposes, allowing flexibility in content and duration based on the learner’s needs. One-day classes fall into this category.

  To experience freediving firsthand, CBT reporters visited Pool 6, a swimming facility located in Geumjeong-gu, Busan. The pool earned its name from its uniform dimensions—6 meters in width, length, and depth. The training session consisted of both theoretical and practical components. After learning the fundamental breathing techniques and safety protocols, participants applied their knowledge through in-water exercises.

  Breathing techniques are the foundation of freediving and follow a structured four-step process: preparatory breathing, relaxation breathing, final breathing, and recovery breathing. Preparatory and relaxation breathing help minimize oxygen consumption by keeping the body as relaxed as possible. The final breathing, taken just before diving, maximizes the amount of air stored in the lungs. Upon resurfacing, recovery breathing restores the body to a normal, comfortable state. Safety precautions are equally essential. Without proper awareness, divers risk hypoxia or blackout. To mitigate these dangers, the “buddy system” is a fundamental rule in freediving. This system requires divers to pair up, continuously monitor each other’s condition, and provide immediate assistance in case of emergencies. It is one of the crucial safety principles in the sport. After completing the theoretical session, the class moved  to warm-up exercises. As with any sport, warming up is essential. It helps loosen the body, improve flexibility, and prevent unexpected injuries or accidents. This is particularly important in freediving, as the entire body is engaged underwater, making full-body relaxation crucial. After warming up, the class proceeded with lung stretching—a key preparation technique in freediving. Lung stretching enhances lung flexibility, increases oxygen storage capacity, and helps prevent lung injuries caused by water pressure.

  With all the preparation completed, it was finally time to enter the water. Under the instructor’s guidance, the class put on masks and snorkels and proceeded with two simple diving tests. These tests were conducted by holding onto the edge of the pool while floating face-down on the surface. During the test, CBT reporters recorded 2 minutes and 7 seconds on the first attempt and 2 minutes and 18 seconds on the second. For those with no prior swimming experience, the process begins with simply submerging the face in knee-deep water. Gradually, they move on to putting on a snorkel, observing their surroundings underwater, and practicing breathing at the surface to overcome fear and build familiarity with the water. Since relaxation is the key to freediving, beginners are encouraged to progress at their own pace rather than rushing through the exercises. However, having swum for many years, CBT reporters skipped this introductory phase and moved straight into actual diving practice.

  With the final piece of equipment—fins—securely in place, it was time to get into the water. The first task was to descend using a ladder installed in the pool. This exercise helped acclimate divers to the increasing water pressure at greater depths, regulate breathing, and practice equalization.

  Equalization was the most challenging part. This technique alleviates the pressure exerted on the ears due to water depth. If not performed correctly, it can lead to middle ear infections or even eardrum damage. As divers descend, air spaces in the ears, sinuses, and lungs experience intense compression. Equalization adjusts the pressure inside these spaces to match the surrounding water pressure. Freedivers must perform equalization before submerging and continue it regularly underwater before any discomfort arises.

  As the descent progressed step by step, the increasing pressure on the body became evident. Holding onto the ladder provided some reassurance, yet the intensity of the water’s compression was far greater than expected. The deeper the descent, the more pronounced the weight of the water pressing in became. However, gradual adaptation to the underwater environment allowed the descent to continue until the pool floor was finally reached. Upon surfacing, relaxation breathing was performed—exhaling sharply five times while making a “Pah” sound, followed by deep, controlled inhalations—to restore the breathing rhythm.

  Next, the practice shifted to descending by holding onto a rope that extended from a floating tube at the surface to the pool floor. The key here was to maintain a controlled pace, as rushing could lead to discomfort or difficulty in equalizing. Unlike the ladder descent, where pausing and adjusting were easier, this time, it was necessary to stop at every reach for the rope to compensate for the increasing pressure. Frustration began to set in as progress stalled at a certain depth. The struggle to advance further was apparent, and it became clear that this technique required both patience and precise control. Other participants also faced similar difficulties, highlighting the complexity of mastering this descent method.

  Next, CBT reporters learned the duck dive, a technique used for smooth entry into the water from the surface. The key was to regulate breathing, tilt the body vertically toward the target, and glide effortlessly downward. At first, the movements were clumsy, but after several attempts, the motion gradually became more refined, allowing for a smoother and more controlled descent.

  Underwater, all external noise disappeared completely. The only sounds that remained were the rhythmic echoes of a slowed heartbeat—regulated by the breathing techniques practiced earlier—and the gentle rippling of the water. For a brief moment, lasting only a few minutes, it felt as if an entirely different world had unfolded.

  Initially, the depth was limited to 2 to 3 meters due to difficulties with equalization. Any deeper, the pressure in the ears became uncomfortable. However, with repeated practice, it became possible to reach the pool floor. As the descent continued, the intensifying water pressure wrapped tightly around the body. By applying proper equalization techniques, the body gradually adapted while maintaining composure. Sitting briefly at the bottom, CBT reporters observed the flow of the water, the scattering of light, and the profound silence. The scene felt both new and mesmerizing. Reactions among participants varied. Some initially struggled with the deep water, but most quickly overcame their fears. Upon resurfacing, many displayed a strong sense of accomplishment. For the next two hours, divers continued to descend, ascend, and explore freely-fully immersed in the experience of moving through the underwater world. 

  As the experience ended, fatigue came to the nervous body—but rather than exhaustion, it felt refreshing. It became clear why so many people fall into this sport. It was like a kind of meditation to stay underwater holding breath, cut off for a while from the daily life where breathing was natural. Freediving was more than just a water sport; it was an opportunity to face oneself in a new way. For CBT reporters, it was both a physical and mental challenge, but it was also a great reward. The tranquility and sense of freedom underwater provided a rare chance to step away from the rush of daily life and reflect inward. The process of holding one’s breath and pushing personal limits naturally cultivated concentration and patience. Breathing, which was natural above water, had to be carefully controlled below the surface—this, in turn, required a simplified mindset and minimal body tension. With all these elements combined, freediving proved to be a sport that trained not only the body but also the mind.

  Many people choose freediving as a way to relieve stress and engage in self-discovery. The peace and stillness found underwater are known to have a healing effect on the fatigued minds of modern individuals. The process of challenging and overcoming personal limits also provides a deep sense of accomplishment. The benefits of freediving are not limited to mental well-being. Regular practice improves lung function and supports cardiovascular health. 

  Is this not the true allure of freediving—overcoming one’s limits and discovering an entirely new world beneath the surface? The moment readers take on the challenge, they may soon find themselves captivated by the freedom of the water. Now, how about taking a deep breath and steppimg into a new world?