Do you want to
learn freediving – calmly and safely?
Freediving isn’t just for competitors or extreme adventurers. Anyone can learn it – and it all begins with the skill of breath-holding.
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This book teaches you how to hold your breath step by step. You’ll understand what happens in your body and why breath-holding can become not only manageable but even enjoyable and deeply relaxing. The training program and instructional videos support you right from the start – safely and at your own pace.
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Order the book and begin your journey into freediving today.
Why does freediving fascinate us?
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Freediving is so much more than depth and numbers. It’s a journey inward – into your own mind, breath, and the natural abilities of your body. When you dive without equipment, you start listening to yourself more closely. In water, you can’t lie to yourself. That’s why freediving is so compelling. It’s often described as a meditative experience.
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When practiced the right way, breath-holding is not about forcing, but about learning to calm down. Johanna Nordblad’s approach is built on exactly that: learning to be present, to accept sensations, and to let your body do what it already knows how to do.
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With breath-holding exercises practiced on land, you can begin to experience:
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How your body relaxes and the dive response activates
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How calm breathing affects your mental state
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How learning to hold your breath in a relaxed way builds confidence, trust – and helps you stay calm in the water as well
If you’ve already tried freediving, but breath-holding feels uncomfortable
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Many people start freediving with excitement – only to find that breath-holding quickly becomes unpleasant. The training turns into performance, and the body begins to resist. This isn’t a failure – it’s simply a sign that your body and mind haven’t yet been prepared the right way.
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In this book, you’re not trying to push your times by force.
Instead, you will:
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Learn to recognize and accept the sensations in your body
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Practice breath-holding gently, building trust and awareness
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Discover a calm space that will carry you further – both at the surface and underwater
Why practice breath holding?
When you train breath-holding, you learn to breathe better – deeper, slower, and more efficiently. You begin to use your lungs to their full capacity. This is not only important for performance – it also increases body awareness, presence, and peace of mind in daily life.
Breath-holding is a powerful and versatile practice that benefits both body and mind. When done regularly, breathing and apnea exercises strengthen the muscles of the respiratory system – especially the diaphragm and chest muscles – improving lung capacity and breathing efficiency.
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Breath-holding also increases your body’s ability to tolerate higher levels of carbon dioxide. As COâ‚‚ builds up, blood vessels dilate and circulation improves. This enhances the delivery of oxygen and nutrients to the muscles, improving endurance, performance, and recovery. A higher COâ‚‚ tolerance also helps maintain the body’s optimal pH balance, making oxygen more available for use in your muscles.
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Improving COâ‚‚ tolerance through breath-holding is one of the most effective ways to support overall well-being and athletic performance.
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Breathing exercises also have a deep mental dimension. Focusing on your breath promotes relaxation, reduces stress, and brings mental clarity. Breath-holding activates the body’s natural dive response, which helps conserve oxygen by quieting the brain’s “thinking center.”
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This oxygen-saving reflex makes freediving and breath-holding a uniquely calming and meditative practice – one that supports resilience, presence, and both physical and mental endurance in everyday life and demanding situations.
AUTHOR
Johanna Nordblad
ICE DIVING WORLD RECORD HOLDER
I’m a freediving instructor and a three-time world record holder. I’ve taught breath-holding to both beginners and elite athletes, and I’ve seen the powerful effects of simple exercises: calmness, confidence, endurance, and the joy of moving in water.
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I wrote this book because I believe breath-holding is a skill everyone should have – not just competitive divers. Training can be enjoyable, safe, and deeply relaxing.
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If you want to learn how to breathe properly, breath-holding is one of the easiest and most effective ways to do it.
You can learn more about me and my work in the Netflix documentary
“Hold Your Breath: The Ice Dive” (2022)
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Order the book now and start your journey into the world of breath.
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