I recently asked on my Instagram stories what you wanted to learn about in my next article, and the most common responses related to mental techniques for freediving, in particular for longer dives.

As a competitive freediver and freediving instructor, I’ve learned that success in freediving isn’t just about physical training. Mental training is just as important! Before we delve into specific mental techniques, it’s important to consider an overall dive plan.

The Importance of a Dive Plan

To achieve a target dive, you need a clear mental strategy for each stage of the dive. A well thought out plan helps you remain in control, even when things get challenging. I like to break a dive into three distinct stages:

1. Relaxation Stage – The beginning of the dive when everything feels good and smooth.
2. Discomfort Stage – The point when the urge to breathe kicks in, contractions start and uncomfortable sensations arise.
3. Focus Stage – Approaching your maximum or target distance, where things sometimes feel easier, but you need to be hyper aware of hypoxic signs.

Let’s look at the mental techniques for each stage to help you stay calm, push through the inevitable discomfort, and successfully complete your dive.

Mental Techniques for Each Stage

Relaxation Stage

At the start of your dive, the goal is to settle into a calm and efficient state.

• Visualise Your Happy Place – Imagining a peaceful scene helps you stay relaxed, you can even start this during your breathe up. Picture yourself in a familiar and comforting environment, such as floating in the ocean or resting in your bed. This can help reduce pre-dive nerves and set a calm mental tone for your dive.
• Body Scan – Check for tension and make small adjustments to optimise your technique. Start at your head and move down to your toes, consciously relaxing each part of your body. A relaxed posture reduces oxygen consumption and keeps your dive more efficient.
• Visual Attention Deconcentration – Instead of fixing on one thing, let your awareness expand to everything around you, keeping your mind at ease. I like to relax my vision and let the line of the pool become blurry and unfocused. This creates a soft, open awareness that prevents mental tension and allows you to stay relaxed. Attention Deconcentration is taught in more detail the Molchanovs Wave 2 Course.

Discomfort Stage

This is the make or break stage of the dive! As discomfort sets in, your mental approach will determine how well you manage it.

• Positive Self-Talk – Remind yourself that contractions and discomfort are a normal part of the dive. They’re a sign of your body’s dive response kicking in to help you stay down longer. Tell yourself: “I’ve been here before, this feeling is normal, I can do this.” Shifting your perspective from fear to acceptance makes this stage more manageable and prevents panic.
• Sing a Song – Distracting your mind can be powerful. Singing a song in your head can help you ride through the discomfort. Choose a song you easily know the words to that makes you feel relaxed, confident and strong. This technique keeps your mind engaged and prevents overanalysing the discomfort.
• Engage Your Senses – Instead of resisting the discomfort, focus on external sensations: the feeling of the water against your skin, the light filtering through the pool, the muffled sounds around you. Engaging with these small details grounds you in the present moment and makes the discomfort feel less overwhelming.

Focus Stage

Now, as you approach your maximum or target distance, your mind needs to be razor-sharp.

• Check In with Yourself – Use a mantra or a pattern like counting to four, then asking yourself, “Am I okay?” Repeat this to stay aware. This helps you assess your physical and mental state without overthinking, keeping your focus on completing the dive safely.
• Monitor for Hypoxia – Stay alert for signs of hypoxia, such as changes in vision, mental fog, or unusual sensations in your body. Recognizing these signs early allows you to make the right decision about when to surface and ensures you maintain control throughout your dive.
• Mentally Rehearse Your Surface Protocol – Before you reach the surface, run through your exit plan in your mind so you’re fully prepared. Visualize yourself taking strong recovery breaths, removing your mask or goggles and nose clip, giving the OK sign, and saying “i’m OK”. Rehearsing this in your mind prevents rushed surfacing, ensuring a clean and confident finish to your dive.

Repetition Is The Key

By solidifying your dive plan and mentally rehearsing it regularly, you create a reliable framework that helps you stay in control. So, take the time to practice these techniques and find the things that work for you. Then practice your mental dive plan both in the water and out of the water! 

Now that we’ve convered some of the mental techniques for freediving in the pool, would you like to read an article on mental techniques for depth diving next? Send me a message here!