Nick Pelios
Freediver, Creator
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Nick Pelios
Freediver, Creator
Freediving, often known as one of the purest forms of underwater exploration, has captivated humans for centuries. This age-old practice, in which divers rely solely on breath-hold to venture into the depths, is steeped in a mix of scientific facts, traditional wisdom, and yes, myths. In recent years, freediving has gained popularity beyond the realms of the elite and into the hands of everyday enthusiasts. But with this growth has come a surge of misconceptions that may confuse, intimidate, or mislead those new to the sport.
To help new and experienced freedivers alike, we’ve delved into the common myths surrounding freediving, separating fact from fiction. Let’s navigate these myths one at a time and uncover the truth beneath the surface.
The Reality: Your Lungs Are More Resilient Than You Think
One of the most common myths surrounding freediving is the belief that holding your breath and diving to depth can severely damage your lungs. While it’s true that freediving without proper technique and training can pose risks, our bodies are remarkably adapted to handle the pressures of depth.
When we descend underwater, our bodies undergo physiological changes called the "mammalian dive reflex." This reflex, which we share with marine mammals like dolphins and seals, includes a series of automatic adaptations, such as slowed heart rate, blood vessel constriction, and a shift in blood flow towards essential organs, that help protect the lungs from the pressure changes at depth.
According to a study published in the Journal of Applied Physiology, divers experienced lung compression at depth, which reduced lung volume to about one-fifth of their size at the surface. However, when the divers returned to the surface, lung volumes returned to baseline without any permanent impact. This study supports the idea that, with proper training and gradual depth progression, our lungs are quite capable of withstanding the rigors of freediving.
The Reality: Freediving is About Technique, Not Raw Fitness
While freedivers appear supremely fit—and indeed, training plays a significant role in peak freediving performance—exceptional physical fitness is not a prerequisite to enjoy the sport. Freediving places a greater emphasis on relaxation, technique, and mental focus than on physical strength or cardiovascular endurance.
Research has shown that effective breath-hold duration and depth are influenced by efficiency rather than muscular power. In fact, increased muscle mass can require more oxygen, making the freediving experience harder rather than easier for those with highly muscular physiques. Instead, a freediver’s success is built on mastering breathing techniques, increasing CO2 tolerance, and developing mental control to stay calm under pressure.
So, while being fit has its benefits, any able-bodied individual can take up freediving and improve with consistent practice and good technique.
The Reality: Shark Incidents Are Extremely Rare for Freedivers
Sharks remain one of the most misunderstood animals in the ocean, often portrayed in media as aggressive predators waiting for unsuspecting divers. In reality, freedivers and sharks coexist peacefully in the vast majority of interactions.
According to the International Shark Attack File (ISAF), the chance of an unprovoked shark attack on any diver is exceedingly low. In fact, surfers and swimmers are far more likely to encounter aggressive interactions with sharks due to surface activity, which can resemble the appearance of prey. Freedivers, by contrast, spend more time at depth, where they are viewed as fellow creatures of the ocean, not prey.
Many freedivers report feeling a profound sense of connection with marine life, including sharks. They note that sharks tend to exhibit calm and curious behavior, especially in the absence of food. To further illustrate, in 2022, there were only a handful of shark incidents involving divers worldwide, none of which resulted in fatality among freedivers. The message is clear: sharks are not out to hunt freedivers, and a respectful approach can often lead to peaceful encounters.
The Reality: Beginners Can Dive, But Safety and Training Are Key
While professional training is invaluable for those looking to dive deep or pursue freediving as a sport, beginner freedivers can still enjoy freediving in shallower waters without the need for extensive instruction. That said, even recreational freedivers should familiarize themselves with basic safety protocols, including never diving alone, practicing proper equalization, and understanding recovery breathing techniques.
Diving beyond 10 meters (33 feet) or exploring underwater environments like wrecks and caves does require more technical knowledge and professional supervision. Organizations like AIDA International and SSI Freediving offer courses for beginners, teaching essential skills to maximize enjoyment and safety. The takeaway here is not that you need to be a professional to freedive, but that a good foundation in freediving techniques enhances both your safety and enjoyment underwater.
The Reality: Freediving is About Efficiency, Not Endurance
There’s a misconception that the ability to hold one’s breath for long periods is the ultimate measure of a good freediver. However, a successful freedive is more about oxygen efficiency and how well a diver can stay relaxed under the physiological demands of depth. This efficiency is achieved not by pushing one’s limits, but by focusing on relaxation and adopting calm, measured movements that conserve oxygen.
For instance, elite freedivers often use a technique known as the "two-stage exhale," where they breathe out slowly on ascent to control buoyancy and manage oxygen levels. Additionally, competitive freedivers employ CO2 tolerance exercises—such as performing slow, controlled swims—to train their bodies to withstand high levels of carbon dioxide without increasing heart rate or stress.
According to research by the University of Texas at Austin, CO2 tolerance exercises, such as slow, steady breath-hold routines, improve freediving performance by helping the body adapt to higher carbon dioxide levels. The real secret to prolonged dives is not forcing yourself to hold your breath, but improving your body’s tolerance and efficiency underwater.
The Reality: The “Bends” Are Possible, Though Rare, in Freediving
The bends, or decompression sickness (DCS), is typically associated with scuba diving. However, although rare, DCS can also affect freedivers who repeatedly dive to depth and ascend rapidly. This is especially a risk for freedivers who engage in multiple deep dives in quick succession, as nitrogen absorption in body tissues can occur, particularly if the dives are over 30 meters (98 feet).
In a study published in Diving and Hyperbaric Medicine, researchers found that freedivers who performed deep, repetitive dives over the course of a day showed mild DCS symptoms in rare cases. However, these cases are extremely rare and typically only affect divers performing consecutive deep dives with minimal surface intervals. To mitigate this risk, freedivers are advised to allow ample surface time between deep dives and limit the frequency of deep dive sessions.
This doesn’t mean that freediving is as risky as scuba diving when it comes to DCS, but it does highlight the importance of safe diving practices, especially at greater depths.
The Reality: Freediving is Accessible to Anyone with a Passion for the Ocean
Compared to scuba diving, freediving is actually a minimalistic sport, with relatively few equipment requirements. All you need is a good pair of fins, a mask, and a snorkel to begin. While high-performance freediving fins and custom wetsuits can be pricey, they aren’t required for recreational freediving.
Moreover, freediving communities around the world often promote inclusivity, with clubs and instructors welcoming divers of all skill levels and backgrounds. Many freediving enthusiasts report that the sense of community and shared respect for the ocean are among the sport’s biggest draws.
In fact, the global rise of freediving has led to an increase in accessible courses, affordable gear, and local freediving clubs that make it possible for anyone, regardless of budget, to experience the sport.
The Reality: Blackouts Are Rare with Proper Training and Safety Protocols
Hypoxic blackout, or shallow water blackout, occurs when oxygen levels drop critically low near the end of a dive, potentially causing a loss of consciousness. While blackouts can happen in freediving, they are rare when divers follow essential safety protocols and avoid pushing their limits.
The key to preventing blackouts lies in adhering to a few critical safety measures, such as:
- Never diving alone: Having a buddy can be the difference between life and death in case of an emergency.
- Practicing recovery breathing: This technique helps divers reoxygenate after a dive.
- Avoiding hyperventilation: Contrary to popular belief, hyperventilation before a dive can be dangerous as it reduces CO2 levels and blunts the body’s urge to breathe.
Ultimately, blackouts are avoidable with proper technique, experience, and respect for personal limits. The key to safe freediving is knowing when to surface and listening to your body’s signals.
Freediving is a sport deeply connected to self-awareness, nature, and the unique environments we explore underwater. While myths persist about its dangers and exclusivity, these misconceptions often miss the beauty and simplicity that freediving embodies.