I spend a lot of my time in Lanzarote’s shallow bays — Papagayo, Playa Chica, Playa Honda and the calmer coves of the south — teaching freediving basics, running safety drills and training my breath-hold. These spots are perfect for practising because they combine clear water, easy exits and predictable tidal behaviour. Below I share how I structure breath-hold training and safety drills that you can reproduce, whether you’re a curious beginner or an intermediate freediver wanting to sharpen skills. Safety and conservative progression are my non-negotiables.
Why train breath-hold in shallow bays?
Shallow bays offer several advantages: predictable, relatively warm water; good visibility; and quick access to the surface and shore if needed. They let you focus on technique—relaxation, efficient finning, and equalisation—without worrying about deep-water pressures. For freediving training, I separate sessions into:
Basic rules I always follow
I treat every breath-hold session like a dive: conservative, well-planned and with a competent buddy. My checklist before entering the water:
The warm-up: breath and movement
I never start with long breath-holds. My warm-up is about blood oxygenation and relaxation:
Static and dynamic breath-hold drills
Static apnea (floating still) and dynamic apnea (swimming horizontally) build different adaptations. I alternate them across sessions to train both relaxation and movement efficiency.
Static apnea (surface float) — great for CO2 tolerance and relaxation.
Dynamic apnea (shallow swim) — works on technique and oxygen use while moving.
Sample beginner session (shallow bay)
| Phase | Activity | Notes |
|---|---|---|
| Warm-up | 10 min relaxed breathing + mobility | Stay near shore or float |
| Static sets | 4 x 30–60 s holds | Rest 2–3 min between sets |
| Dynamic sets | 6 x 25 m swims (easy) | Surface rest 2x swim time |
| Skills | Practice equalisation and duckdives | Shallow depth, repeated practice |
| Cooldown | 5 min light swimming + breathing | Hydrate and note session |
Equalisation and depth skills in shallow water
For many divers, equalisation is the limiting factor. In shallow bays I use progressive drills:
Buddy safety and rescue drills
Learning to save someone is as important as improving your own breath-hold. I run simple, repeatable drills in shallow bays where there’s space to practice without panic:
Common questions I get
How often should I train? Twice a week is a good frequency for steady progress without overreaching. Rest days are essential—the body adapts between sessions.
Can I train alone? Never. Even in shallow water, blackouts are possible. Always have an attentive, briefed buddy in the water.
What equipment do you recommend? A comfortable mask and low-volume snorkel, long freediving fins (Cressi Gara, Mares Razor, OMER), a thin wetsuit for warmth (3mm in most Lanzarote bays), a buoy/float and a weight belt with quick-release. For rescue practice, a throw line and a rescue tube are useful on shore.
Environmental and local tips
Respect the marine life and the shoreline. Lanzarote’s bays can have fragile seagrass meadows and endemic species. Avoid touching the seabed, use reef-safe sunscreen and park on designated areas. I usually choose early mornings for training—the water is calmer, visibility is best, and there are fewer boats.
If you’d like a structured session, I run guided freediving and safety clinics across the island. I bring short, practical CO2 and O2 tables (adapted conservatively for shallow bay use), basic gear and an emphasis on skills you’ll actually use around Lanzarote. Questions about a specific cove or a custom lesson? Drop me a message through the contact page on Scubalanzarote Co — I love tailoring sessions for different levels and goals.
