Beginner Online Freediving Course

This course is designed for:

• Complete beginners curious about freediving
• Ocean lovers, swimmers, surfers, and water enthusiasts
• Anyone wanting to feel more relaxed and confident in the water
• Future students preparing for their first freediving course
• People looking for a safe and structured introduction to freediving

No previous freediving experience, equipment, or pool access is required.

In this course, you’ll explore the foundations of freediving, including:

• Breathing and relaxation techniques
• Basic freediving physiology
• Equalization fundamentals
• Safety principles and awareness
• Dry training and breath-hold exercises
• Mindset and comfort in the water

The course is designed to help you build confidence gradually and understand the core principles behind safe and enjoyable freediving.

The Beginner Online Freediving Course is a self-paced online experience designed to introduce you to the world of freediving in a simple and approachable way.

Through guided video lessons, demonstrations, and exercises, you’ll learn directly from Alexey Molchanov and the Molchanovs Education Team while building a strong foundation for future training and in-water experiences.

This course can be taken on its own or used as preparation before continuing into the Molchanovs freediving pathway with in-person training and certifications.

Alexey Molchanov is a world champion freediver, multiple world record holder, and co-founder of Molchanovs.

Together with the Molchanovs Education Team, Alexey has helped create one of the world’s leading freediving education systems focused on safety, accessibility, and long-term progression.

This course was designed to make the foundations of freediving approachable for anyone curious about exploring the underwater world.

Is this course suitable for complete beginners?

Yes. The Molchanovs Beginner Online Freediving Course is designed specifically for complete beginners, with no prior freediving or diving experience required.

Even if you can’t swim yet, you’ll still gain valuable knowledge in breathwork, freediving physiology, and safety principles that will support your future training.

Will this course allow me to skip the theory portion of a Wave 1 / Level 1 freediving course?

No. This course does not replace the theory portion of a Wave 1 / Level 1 freediving course. During a Wave 1 / Level 1 course, students are still required to complete the knowledge review and dry skills with a Molchanovs-certified instructor.

However, this course is designed to help you arrive better prepared and more confident, with a solid understanding of freediving concepts before starting your full certification course. Many students find this makes the in-person course feel clearer, smoother, and more enjoyable.

How long does the course take to complete?

The course takes approximately 5–6 hours to complete from start to finish.

You can move through the material at your own pace, and your progress is automatically saved so you can return anytime.

How long do I have access to the course?

You’ll receive lifetime access to the course content.

For best results, we recommend completing the course within 1–2 weeks, especially if you plan to continue into an in-water freediving course soon after.

Do I need any equipment?

No equipment is required.

You only need a computer, tablet, or smartphone with an internet connection to access the course materials.

Some exercises reference the use of an Equalisation (EQ) trainer for dry practice. This is completely optional and not required to complete or benefit from the course.

If you choose to use one, the Molchanovs EQ Trainer 2 can be found here:

Molchanovs EQ Trainer 2

Do I need pool or water access?

No.

This is a 100% online, theory-only course, and no pool or water access is needed to complete it.

Can I practice breath-holding in the water after taking this course?

No. Do not practice breath-holding in the water under any circumstances. This course covers freediving theory only. Learning how to safely perform in-water breath-holds must be done during the in-water portion of a Wave 1 / Level 1 freediving course with a Molchanovs-certified instructor. And most importantly, the number one rule in freediving is to never dive alone — only with a certified buddy.

You’re free to practice breath-holding on land (in a sitting or lying-down position) before your course, and we definitely encourage you to do so.

When you’re ready to continue, we recommend:

• booking an in-water course with a Molchanovs-certified instructor;
• connecting with local freediving groups or clubs that train together in a pool under proper supervision.

Does this course give me a freediving certification?

You will receive a digital Certificate of Completion after finishing the Molchanovs Beginner Online Freediving Course.

This certificate confirms that you have completed the online theory curriculum and understand the core principles of freediving, including safety, physiology, and breath-hold fundamentals.

This course is designed as a foundation and preparation step, helping you feel confident and ready before progressing into a Molchanovs certification course with an instructor.

Is this course safe if I’ve never done breath-hold training before?

Yes — when followed as instructed.

The course emphasizes safety, physiology, and best practices, and clearly outlines what you should not do before in-water instruction. No in-water breath-holding is taught or encouraged in this course.

What if I’m not sure I want to continue into in-water freediving?

That’s completely fine.

This course is also valuable as a standalone introduction to the theory of freediving principles, breathwork, and underwater safety, even if you decide not to pursue in-water training right away.

I’m nervous about freediving — is this course still for me?

Absolutely.

This course is designed to build understanding and confidence, not push performance. You’ll learn relaxation and breathing techniques that help you manage nervousness and feel more at ease with breath-holding and freediving concepts.

Many students take this course specifically to reduce anxiety and feel better prepared before training with a Molchanovs-certified instructor.

What if I experience technical issues during the course?

If you run into any technical problems, click the ‘?’ icon in the bottom-right corner of your screen.

Our support team will respond within 24–48 hours.