Zen Freediving

Singapore's Top Rated Freediving School & Community

What is Freediving?

Freediving is diving underwater on a single breath of air. Historically, people freedived for their livelihoods, to hunt fish or gather shellfish, seaweed or pearls. In modern times, more and more people freedive for sport, using their skills to explore underwater environments or train to push their physical and mental limits in the competitive realm. Whatever the reason, freediving brings about a certain enjoyment that other most other sports cannot, as eloquently put by Natalia Molchanova:

“Freediving is about feelings. Whether it’s the euphoria that comes from weightlessness, or the beauty of the underwater world, we dive for the moments of joy that come from a deeper understanding of our internal experience. We dive for the pleasure of retreat, where inner calm and peace dissolve our racing thoughts. Freediving offers us happiness from nothing more than a single breath of air.” 

Why Molchanovs

The Molchanovs Freediving Education program is based on the learning philosophy and strategies of the greatest freediver who ever lived, Natalia Molchanova, and combined with the expertise of some of the world’s best freedivers and trainers, including Alexey Molchanov, Adam Stern and Goran Colak.

A Molchanovs Lap or Wave course starts with online content featuring the best freedivers in the world. This is followed by practical sessions in the water where our experienced Zen instructors will guide you in your learning process. On completion of your course, you have the opportunity to continue your progress and development by joining our training group, as part of the global Base Training Community. 

Whether you are a recreational freediver or have competitive aspirations, we believe that the Molchanovs program is the most comprehensive way to learn and progress in your freediving journey. Check out our courses below to select one that is suitable for you.


  • Curious to try freediving but not sure it is for you? This course was designed just for you!

  • This short pool-based course will introduce you to the beauty of breath hold diving and cover some basic techniques. We start with a short theory session followed by 2 hours in the pool introducing breath holds, finning technique, dynamic apnea and equalization.

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  • The cost is $95 and includes the use of equipment and a free 2 hour pool training session after completion of the course(regular price of $25, to be used within one month of completing the course).

  • If you enjoy the course and want to take your understanding and appreciation of freediving further, sign up for one of our full freediving courses and receive a $20 credit towards the course (to be used within one month of completing the course).

 MOLCHANOVS LAP 1 (Pool based)

  • Want to get a freediving certification but not sure if you are ready to head out into the blue? This course is tailored just for you!

  • This pool-based course provides an excellent basic introduction to freediving, great for those who want to test the waters (pun intended) before enrolling for the open water component, or for those who are only interested in pool training.

  • It consists of theory lessons via a series of engaging online videos where  you learn directly from the world's best freedivers on topics such as breathing technique, physiology, safety and equalisation.

  • During the following pool session, you will learn the key breathing techniques to prepare for a breathhold dive. Finning and equalisation techniques, duck diving and safety principles are important components that you will be taught.

  • The course will be conducted over half a day (with the theory portion completed before the course) and the cost is $250 per person for a group lesson, This includes the use of equipment (mask, snorkel and fins), and a free 2 hour pool training session after completion of the course(regular price of $25, to be used within one month of completing the course ).

  • On the successful completion of this course, you will have the option to continue to complete the open water component (additional $370) to receive a Molchanovs Wave 1 certification.


MOLCHANOVS WAVE 1 (Pool & Open Water)

  • Probably the most rewarding and challenging course which covers the core fundamentals of freediving, following the Molchanovs Wave 1 syllabus.

  • A great starting point for people who are already very comfortable in the water. For example, you may want to consider this course if you are an experienced snorkeler, scuba diver or swimmer.

  • You will learn the physiology behind freediving in greater depth. You will also be introduced to the various disciplines of competitive freediving with the aim of honing your technique and relaxation. It will also cover freediving safety and rescue procedures.

  • The course will begin with a theory session covering the physiology, equipment, disciplines and safety of freediving along with depth and pressure (via independent study through online videos). From there we will move to a pool session where we will be conducting breathing and equalisation exercises, as well as practising static and dynamic disciplines.

  • The second day of the course we will travelling to Lazarus Island to have an open water session, where we will be practicing depth and equalization. On the successful completion of the course, you will receive your Molchanovs Wave 1 freediver certification.

  • The cost is $580 per person for a group lesson, This includes the cost of transportation to and from Lazarus Island on our very own private freediving boat, Sea Buddha, rental of equipment (mask, snorkel and fins), as well as a free 2-hour pool training session (to be used within one month of completing the course).


MOLCHANOVS WAVE 2 (Pool & Open Water)

  • This course is for those who are interested in improving their freediving techniques to go deeper and stay longer underwater.

  • You will cover more advanced theories of freediving to help you understand the physiology and techniques behind diving deeper. You will also cover training concepts, planning a dive session, safety and rescue, the physics of freediving, equalisation techniques, and how to prevent injury while freediving.

  • On the successful completion of the course, you will receive a Molchanovs Wave 2 certification.

  • Molchanovs Wave 1 is prerequisite for this course.

  • This course is by schedule only.



Is the fear of getting held down in a wipe-out stopping you from taking on bigger waves? In this course, instructors who are experienced surfers themselves teach you how to improve your breath hold and recover quickly in between consecutive oncoming waves, increasing your confidence to surf bigger and better. The course runs over 3 hours, with theory and pool practical sessions. The topics covered include:

  • Physiology of the breathhold in relaxed and stressed states

  • Techniques to improve your breath in a controlled environment and in uncomfortable situations

  • Learning to relax for optimum performance

  • Mental management - preventing over-stressing

  • Recovery breathing - how to recover efficiently between waves

  • Further training to increase your breath hold and aquaticity


The cost is $120, including all equipment hire. 


Fast, fluid and efficient is how most people would describe freediving with a monofin.  This half day, individualised workshop will help you to understand the movement mechanics of the dolphin kick and how to apply that to your stroke in order to get the most distance out of your monofin. There will be a short theory and dry training session followed by 3 hours in the pool for practise and stroke analysis. The cost is $95 per person for a group lesson. The following topics will be covered:

  • Comparison of flutter and dolphin kick

  • Dry training exercises to condition the body for an efficient dolphin kick

  • Training drills to develop an efficient kick

  • Types of monofins available and how to choose the right one

  • Finning technique

  • Difference between technique in pool and open water


Learning the Frenzel Maneuver is one of the most critical skills for freediving equalization. It is also typically the biggest limiting factor for freedivers new to the sport. This half day, dry workshop will cover the physiology and physics of equalization, stretches and exercises and introduce the Frenzel maneuver step-by-step, with exercises using the Molchanonvs equalisation tool. The cost is $75 per person for a group lesson which includes an equalisation tool. 


In April 2017, Zen Freediving conducted a Masterclass in Singapore from  Alexey Molchanov, who was fresh off his WORLD RECORD constant weight dive to a mind boggling 129m. The course covered monofin technique, no fins technique, mental preparation, strength/stretching, training periodization, and depth techniques. It was a great learning experience for all!




Photo Credits: Kohei Ueno