Freediving — also known as apnea diving or breath-hold diving — is the art of descending into the ocean on a single breath. Unlike scuba diving, there is no equipment on your back. You use only your breath, your body, and your mind. The Gili Islands have become one of Southeast Asia's premier freediving destinations thanks to their exceptional water conditions and world-class schools.
Why the Gilis for freediving
- Warm water. 27-29°C year-round means you can freedive for hours without getting cold.
- Calm, flat seas. Especially during dry season (April-October).
- Excellent visibility. Often 20-30 metres or more.
- Deep water close to shore. Safe depth for training is accessible just minutes from the dive schools.
- No currents at training sites. Ideal for learning technique and relaxation.
- Established schools. Multiple internationally certified schools with experienced instructors.
What freediving involves
Freediving is about much more than holding your breath. A beginner course covers:
- Relaxation and breathing techniques. The foundation of everything.
- Equalisation. Clearing your ears as you descend (this is the trickiest part for most people).
- Finning technique. Efficient movement underwater.
- Safety procedures. Rescue skills, buddy systems, blackout prevention.
- Physiology. How your body responds to breath-hold and depth.
- Mental focus. Calm, mindful engagement with the experience.
Many freedivers describe the practice as deeply meditative. The enforced stillness, the silence of the underwater world, and the focus required to hold your breath create an experience that many find almost spiritual.
Certification agencies
Two main certification agencies dominate the freediving world:
- AIDA — International Association for the Development of Apnea. The most widely recognised freediving organisation.
- SSI — Scuba Schools International. Also offers freediving certifications.
Both agencies offer equivalent training. Choose based on your preferred school rather than the agency itself.
Course levels
Beginner (AIDA 1 / Basic Freediver / SSI Level 1)
A half-day or one-day introduction. Covers breath-hold basics, safety, and an introduction to depth. No prior experience needed. Most people can hold their breath for 1+ minutes and dive to 6-10 metres by the end. Cost: around $100-150 USD.
Level 2 (AIDA 2 / Freediver)
2-3 day course. Deeper technique, more formal safety procedures, equalisation methods, and introduction to the main freediving disciplines (constant weight, free immersion). Target depths: 16-20 metres. Static apnea (breath-hold on the surface): 2-3 minutes. Cost: around $200-300 USD.
Level 3 (AIDA 3 / Advanced Freediver)
3-4 day course. Advanced techniques, deeper dives, more rigorous safety. Target depths: 24-30 metres. Static: 3-4 minutes. Cost: around $300-400 USD.
Level 4 (AIDA 4 / Master Freediver)
For experienced freedivers. Depths to 32+ metres, static to 4+ minutes, advanced rescue skills. Cost: $400-500 USD.
Instructor courses
Both AIDA and SSI offer Instructor level training in the Gilis for divers wanting to teach. Requires significant prior experience and typically costs $1000-2000 USD.
Freediving schools
Well-established freediving schools in the Gilis include:
- Freedive Gili — has centres on both Trawangan and Gili Air. One of the original freediving schools in the region. AIDA and SSI certification.
- Apneista — based on Gili Air. Focuses on the holistic side of freediving, integrating yoga, meditation, and breathwork with apnea training.
Both schools are well-regarded. Apneista is popular with travellers who want to go beyond the technical aspects and explore freediving as a mind-body practice.
Yoga and freediving
Many freediving schools integrate yoga and pranayama (yogic breathing) practices with their training. The connection is intuitive: both practices cultivate breath awareness, relaxation, and mental focus. Freedivers who also practice yoga often progress faster and find the experience more rewarding.
Equipment
Freediving requires much less equipment than scuba diving. Schools provide everything needed:
- Long fins. Longer than scuba fins, designed for efficient kicking.
- Low-volume mask. Smaller internal air space, which is easier to equalise at depth.
- Snorkel. Simple J-shape, no purge valves.
- Wetsuit. Often used for warmth and buoyancy, even in warm water.
- Weight belt. To counteract the wetsuit's buoyancy.
- Dive computer. Tracks depth, time, and surface intervals.
Many freedivers invest in their own gear once they are committed to the practice. Quality freediving fins can cost $200-500 alone.
Is it safe?
Freediving carries real risks, primarily shallow water blackout (losing consciousness due to oxygen depletion). This is why the golden rule of freediving is: never freedive alone. Always dive with a trained buddy who can assist you on the surface.
Reputable schools emphasise safety above all else. Training covers rescue procedures, recognising the signs of blackout, and proper buddy systems. Never push beyond your limits, never compete with other students, and always surface with reserves.
What to expect on your first day
A typical beginner course starts with theory (physiology, equalisation techniques, safety) in a classroom. You then move to the pool or shallow water for breath-hold practice and skill drills. Later, you practice in open water, starting with shallow depths and gradually going deeper as your equalisation and confidence improve.
Most people are surprised by how much depth they can reach on day one. A breath-hold of 1-2 minutes is achievable by almost everyone. The hardest part for most is not breath-holding itself but equalising the ears as pressure increases with depth. This takes practice and the right technique.
Who should try freediving
Freediving is suitable for:
- Anyone in reasonable swimming shape who is comfortable in water
- Yoga practitioners looking for a related water practice
- Scuba divers curious about a different way to explore the ocean
- Travellers looking for a unique challenge and mental discipline
Medical conditions affecting the heart, lungs, sinuses, or ears may make freediving unsuitable. Consult a doctor before starting if you have concerns. Pregnancy is a contraindication for freediving.
After your course
Many freedivers become addicted after their first course. If you want to continue, you can progress through the levels, take specialty courses (like underwater photography or safety rescue), or simply enjoy fun dives with like-minded divers. The Gili Islands are one of the best places in the world to build your experience.