How to Prepare for a Freedive Trip: Equalisation, Flexibility, CO₂ Tolerance, and More

So you’ve booked that dream freedive trip to Raja Ampat — or maybe you’re off to freedive in Baja, Komodo, or Dahab. Once you factor in flights, accommodation, and equipment, it’s quite an investment. That’s why it makes sense to spend a little time before you travel preparing your body and mind so you can get the most out of your freediving retreat.

In this guide, we’ll cover equalisation, flexibility, CO₂ tolerance, breath-hold training, and equipment tips to help you get ready for your next freedive adventure.

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Why Preparing for a Freedive Trip Matters

Proper preparation is crucial for a safe and enjoyable freediving experience. By focusing on equalisation, flexibility, CO₂ tolerance, and other key skills, you’ll be able to:

• Reduce the risk of injury or discomfort
• Improve your overall diving experience
• Increase your confidence and comfort in the water
  

Equalisation Prep – Train Your Ears Before You Travel‍

Equalisation is the process of adjusting the pressure in your ears, sinuses, and mask to match the surrounding water pressure. Good equalisation not only prevents discomfort or injury, it also makes your dives smoother, more relaxed, and more enjoyable.

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Equalisation Techniques for Beginners & Recreational Freedivers

If you’re new to freediving or mainly snorkel recreationally, you don’t need advanced training — but it helps to understand the basics and practise them on dry land.

• Valsalva manoeuvre: Pinch your nose shut and blow gently to equalise the pressure in your ears.
• Frenzel technique: Use your tongue to block the back of your throat and swallow or push gently to equalise.
  

👉 Check out our full video breakdown of Frenzel equalisation here.

Advanced Equalisation Techniques

For more experienced freedivers, if you’ve already learned mouthfill equalisation, spend time building muscle memory and refining your technique. Balloon and EQ tool exercises are excellent, as well as simulating decreasing mouthfill drills and practising tongue locks.

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Flexibility & Mobility Training for Freedivers

• Take a bigger, fuller inhale
• Equalise more easily
• Improve range of motion
• Reduce the risk of discomfort or injury

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Useful Freediving Stretches

The three most effective exercises for depth freedivers are:

1. Diaphragm stretch (uddiyana bandha)
2. Side bends
3. Twists

👉 Watch our stretching video for freedivers here.

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CO₂ Tolerance Training

CO₂ tolerance is essential in freediving, as it helps you manage the buildup of carbon dioxide during breath-holds. Training your tolerance allows you to:

• Delay the onset of contractions so dives feel pleasant for longer
• Stay relaxed and confident underwater
• Make equalisation easier on descent

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Simple CO₂ Training Exercise

One safe and easy exercise is the “Crazy Table”:

Hold your breath until you feel the urge to breathe. Exhale, inhale, exhale, inhale, and hold again until the next urge to breathe. Repeat this cycle for five minutes.

As you progress, extend the holds slightly to one or two contractions, always training dry on land — never in the water.

Additional Preparation Tips

• Train your breath-hold: Practise static apnea to build comfort with longer breath-holds.
• Build endurance: Incorporate regular cardio workouts to improve overall fitness and stamina.

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Essential Freediving Equipment

While most freediving gear can be rented, investing in a few personal essentials will make your trip smoother and more enjoyable.

Mask & Snorkel

Your mask is your window to the underwater world — the most important piece of gear. For $30–60 you can buy a quality freediving mask. Choose a low-volume mask that fits your face comfortably. Always try them on in person if possible.

For snorkels, keep it simple: a rigid tube with no valves is best.

Fins

Fit is key. Fins should be snug without slipping, but not so tight they cause cramps. For reef diving, shorter fins are often more practical — easier for travel, less tiring, and safer for the reef.

• High-end option: Alchemy V3 30 Pro
• Entry-level option: Leaderfins (with durable black foot pockets)
• Budget option: basic plastic snorkel fins — good enough for beginners

Wetsuit

Depending on location, you may only need a 1.5mm rash vest or swimsuit in tropical waters, or a 3mm wetsuit in cooler spots like Baja.

Wetsuits not only protect against cold but also sunburn, stingers, and reef scratches. In tropical regions, hooded rash guards and leggings are great for extra sun protection.

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Packing Essentials

We’ll provide a full packing list for each retreat, but in general, you’ll want:

• Mask & snorkel
• Fins
• Wetsuit or rash guard (depending on water temp)
• Personal items like sunscreen, water bottle, reef-safe toiletries

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Summary

Preparing for a freedive trip is the best way to make sure you get the most out of your experience. By focusing on equalisation, flexibility, CO₂ tolerance, breath-hold training, and basic equipment, you’ll arrive ready to dive with confidence and comfort.

No matter your level, when you join our retreats we’ll guide you every step of the way — so you can relax, explore, and enjoy an unforgettable freediving adventure.

👉 Ready to dive deeper? Click here to view our retreats and book your spot on a life-changing freediving trip to Raja Ampat and beyond.