Freediving Training: The Power of Apnea Walking

A few years ago, I was hiking in the mountains of Trento, Italy, with a group of freediver friends. Naturally, someone said, “Let’s try apnea walking!”—because why just hike when you can turn it into breath-hold training?

We took deep breaths, held, and walked in silence, pushing our limits with each step. But as soon as we hit an uphill section, things got really interesting. Legs burning, contractions kicking in, I finally gave in—exhaled, inhaled deeply, and just stood there, taking in the incredible view.

That day, I realized something: apnea walking is a powerful way to train for freediving, but sometimes, the best breath is the one you fully enjoy.

Want to train your breath-hold like a pro? Let’s hone into the power of apnea walking and how it can transform your freediving.

Trento, Italy

Apnea Walking (Dynamic CO₂ Training)

Apnea walking is a powerful technique that simulates breath-hold exertion, helping you develop breath control under movement. It teaches your body to function with reduced oxygen, mimicking real freediving conditions.

How to Practice Apnea Walking:

Find a safe, open space—a soft surface like grass or sand is ideal.

Relax and take a few deep breaths.

Follow this step-by-step process:

1. Inhale deeply (not full force, just enough for comfort).

2. Hold your breath and start walking at a slow, steady pace.

3. Walk as far as you comfortably can while holding your breath—don’t push to dizziness.

4. Exhale and recover with slow, controlled breaths for double the time of your hold (if you held for 30 seconds, recover for 60 seconds).

5. Repeat 4-6 rounds, gradually increasing the distance over time.

💡 Variations to Challenge Yourself:

• Step Counting: Instead of walking for time, count your steps (e.g., aim for 20-30 steps per round and increase weekly).

• Breath Reduction Training: Start with 3-4 deep breaths before your hold, then gradually reduce to just one inhale before walking.

• Incline Walking: Try apnea walking on a slight uphill slope for added resistance.

  
  

🚨 Safety Reminder: If you ever feel lightheaded, stop immediately and sit down. Never push to extreme discomfort.

Final Thoughts

Both Breath-Hold Training (CO₂ & O₂ Tables) and Apnea Walking are powerful dry-training techniques that can significantly boost your freediving performance. When practiced consistently, these exercises will:

• Increase your CO₂ tolerance & breath-hold duration

• Improve breath control under exertion

• Enhance relaxation & oxygen efficiency

• Help you feel more confident in the water

  
  

Start training today, and feel the difference in your next dive!

Dolomites, Trento, Italy