Freediving for Beginners in Melbourne

Thinking about trying freediving? You're not alone. Freediving is one of the fastest-growing water sports, and Melbourne is one of the best places in Australia to learn. This guide answers the most common questions beginners have and shows you how to get started safely.

What is Freediving?

Freediving is diving underwater on a single breath — no scuba tanks, no breathing apparatus. It's one of the oldest forms of diving, practised for thousands of years. Modern freediving combines ancient techniques with sports science to help you dive deeper, longer, and safer.

It's not about being an elite athlete. Freediving is more about relaxation, technique, and understanding your body than raw fitness. Most people are surprised by what they can achieve with proper training.

Can Anyone Learn to Freedive?

Yes. This is one of the biggest misconceptions about freediving. You don't need to be able to hold your breath for minutes or be an Olympic swimmer. Most beginners start their first course holding their breath for 30-60 seconds and finish holding it for 2-3 minutes.

If you can swim and are comfortable in water, you can learn to freedive. The sport welcomes people of all ages and fitness levels.

Common Concerns

• "I can't hold my breath long enough" — With training, most people double or triple their breath-hold time

• "I'm not fit enough" — Freediving is more about relaxation than fitness — tense muscles burn oxygen faster

• "My ears hurt when I dive" — Courses teach you to equalise properly so this is never an issue

• "I'm too old" — Many successful freedivers started in their 40s, 50s, and beyond

Is Freediving Safe?

With proper training and one simple rule, freediving is very safe. That rule:

Never dive alone. Ever.

This is the #1 rule in freediving. Shallow water blackout can happen without warning, even to experienced divers in shallow water. A trained buddy can save your life. This is why courses emphasise buddy procedures and rescue skills — and why you should always dive with a partner.

Risks in freediving come from pushing limits without training, diving alone, or ignoring safety protocols. Follow the rules, dive within your limits, and freediving is one of the safest water sports.

What to Expect as a Beginner

Typical Beginner Progress

• Breath-hold: 30-60 seconds before training, 2-3+ minutes after a course

• Depth: 5-6 metres on your first attempts, 10-15 metres by the end of a course

• Course length: Basic courses are usually 2 days (weekend)

Don't compare yourself to Instagram freedivers diving to 50+ metres. That takes years of dedicated training. Recreational freediving at 10-20 metres is incredibly rewarding and lets you explore amazing marine life that snorkelers never see.

What a Beginner Course Covers

• Freediving physiology — How your body responds to breath-holding and pressure

• Breathing techniques — Diaphragmatic breathing, relaxation, breath-hold preparation

• Equalization — Valsalva and Frenzel methods to protect your ears

• Diving technique — Efficient finning and body position

• Safety and rescue — Buddy procedures, rescue skills, recognising problems

• Pool sessions — Static breath-holds and dynamic swimming

• Open water dives — Applying skills in Port Phillip Bay

Getting Started in Melbourne

Melbourne is an excellent place to learn freediving. The protected waters of Port Phillip Bay provide ideal conditions for beginners — no big waves or strong currents to manage while you focus on technique.

Step 1: Take a Course

Don't try to teach yourself from YouTube videos. A proper course teaches you essential safety skills and correct technique from the start. Bad habits are hard to unlearn, and freediving without rescue training puts you at risk.

Melbourne has several excellent freediving schools offering beginner courses (AIDA, SSI, PADI, Molchanovs certifications). Courses typically run over a weekend and cost $350-$600.

See our guide to choosing a freediving course for what to look for and questions to ask.

Step 2: Join a Club

After your course, join a local club. You'll find training partners, safety buddies, and a community of people to dive with. Melbourne has active clubs that welcome beginners.

Learn about Melbourne freediving clubs and how to get involved.

Step 3: Practice in the Pool

Pool training is where you develop your breath-hold capacity and technique in a safe, controlled environment. Club pool sessions provide supervision and coaching. Never practice breath-holds alone — even in a pool.

Find out about pool training options in Melbourne.

Step 4: Explore the Bay

Port Phillip Bay offers incredible diving right on Melbourne's doorstep. Pier dives at Flinders, Portsea, Rye, and Blairgowrie are free and accessible. You can see weedy seadragons, seahorses, rays, and colourful reef life.

Read our complete guide to freediving in Melbourne for dive sites and marine life.

What Gear Do You Need?

Good news: you don't need much to start, and most courses include gear hire.

Essential Beginner Gear

• Mask — Low-volume freediving mask (not a scuba mask)

• Snorkel — Simple J-tube snorkel

• Fins — Long-blade freediving fins (plastic is fine to start)

• Wetsuit — 3-5mm depending on season

• Weight belt — Rubber belt with quick-release buckle

Start with basic gear and upgrade as you learn what works for you. Many beginners waste money on expensive carbon fins before they even know their fin style.

See our freediving costs guide for realistic prices and ways to save money.

Physical Requirements

Most freediving courses require you to:

• Be at least 16-18 years old (varies by school)

• Swim 200 metres without stopping

• Be comfortable in deep water

• Complete a medical questionnaire (some conditions may require doctor clearance)

If you have asthma, heart conditions, or ear problems, consult your doctor and discuss with the school before booking. Many conditions don't prevent freediving but may need medical clearance.

Tips for Your First Course

• Eat light — Don't have a heavy meal before pool or dive sessions

• Stay hydrated — Being dehydrated makes equalisation harder

• Rest well — Alcohol and late nights affect breath-hold performance

• Avoid caffeine — Caffeine and stimulants increase oxygen consumption

• No scuba beforehand — Don't scuba dive within 24 hours of freediving

• Don't dive with a cold — Congestion makes equalisation difficult or impossible

Most importantly: relax. Tension is the enemy of freediving. If you feel stressed or uncomfortable, stop, breathe, and communicate with your instructor.

Ready to Start?

The best way to start is simply to book a beginner course. You'll learn everything you need in a safe, structured environment with qualified instructors. Most people finish their first course amazed at what they achieved — and hooked on the sport.

Melbourne's freediving community is welcoming to beginners. Take the first step, and you'll discover a whole new way to experience the underwater world.