AIDA and Apnea Total courses · San Blas, Panama
Learn freediving on a catamaran in San Blas
Learn freediving while living at sea in the warm, tranquil waters of the Caribbean, with small groups, open-water practice and the support of breathwork, yoga and meditation.
What to expect
- Level
- Beginners to advanced
- Session duration
- 2–3 hours
- Approach
- Breathwork, yoga and meditation
- Courses
- AIDA and Apnea Total certifications
- Where we are
- Guna Yala (San Blas), Panama
- Environment
- Warm, generally calm and clear water
Why learn freediving on Ikigai?
Most freediving courses are divided between a classroom, a pool, traffic, transfers and short sessions in the water. On Ikigai, the sea is your classroom. You live a few metres from the dive site, train when conditions are best and, after each session, have time to rest, talk things through and let the experience settle.
“Freediving has never been only a sport for me. It is a way of looking within, meeting tension, fear and the need for control, and gradually learning to let them go.”
Founder · Skipper · AIDA and Apnea Total Freediving Instructor
Voices from those who have been on board
Guests share how freediving, experienced directly at sea, can become a journey into breath, relaxation and trust.
Guest testimonial
“I learned to breathe differently”
A guest shares their first experience of freediving aboard Ikigai.
Transcript / summary
In this short testimonial, one of our guests explains how freediving on board became an experience of breath, relaxation and trust, far more than a search for depth.
From a guest review
Read full reviewThe deep peace, clarity and trust felt during the freediving experience, surrounded by all that blue, are surreal… as is the ecstasy that follows.
During these days I truly learned how to breathe (and how not to breathe!), cradled by the waves and the wind, with my eyes full of blue.
Not sure where to begin?
Tell us your level, your dates and what you would like to explore. We will help you choose the freediving path that best fits your stay on board.
Freediving as a path
Freediving is not about forcing the body to go deeper. It is about learning to listen to it. As the mind becomes quieter and tension eases, movement becomes simpler and the water becomes a space for presence.
You do not descend through force. You descend through trust.
Preparing body, breath and mind
Before holding the breath, we learn to understand it. On board, pranayama, yoga and meditation help prepare the body, settle the nervous system and enter the water with greater awareness.
Pranayama
Conscious breathing practices help make the breath slower, fuller and more regular, preparing the nervous system for calm before entering the water.
Yoga
Gentle movement and stretching help release tension, free the diaphragm and rib cage, and prepare the body for the session in the water.
Meditation
A practice of presence: learning to observe without reacting, allowing the mind to quieten and the descent to become calmer and more natural.
The body already knows
The body already has a natural ability to adapt to immersion. Through practice, we learn to recognise these responses, work with them and stop fighting them.
An invitation
If you feel there is something to explore, freediving can become a doorway. To begin, you need neither experience nor any particular level of performance: only the willingness to listen, breathe and meet the water with respect.
Internationally recognised freediving courses
During your stay on Ikigai, you can add an AIDA or Apnea Total course. Both include theory, technique, safety, equalisation and open-water practice. Their level structure and certification requirements differ; the approach on board remains the same: small groups, personal progression, respect for conditions and no forced performance.
We help you choose the most suitable path according to your experience, the time available and your goals.
AIDA certification path
AIDA 1 · Discover Freediving
$140- Duration:
- Half day
- Level:
- Complete beginners
- Max depth:
- 10 m
A first encounter with freediving for people with little or no experience. You learn the foundations of breathing and relaxation, safety procedures and the essential techniques for moving comfortably underwater.
Prerequisites
- No freediving experience required
- Able to swim at least 100 m without stopping
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- 1 theory session
- 1 open-water session with first dives to 10 m
- Basic breathing and relaxation
- Duck dive, finning and first equalisation exercises
- Buddy system and fundamental safety rules
- AIDA 1 certification (no exam, no minimum performance)
AIDA 2 · Freediver
$399- Duration:
- 2.5 days
- Level:
- Beginner to certified freediver
- Max depth:
- 20 m
The foundational internationally recognised AIDA certification. You learn to manage the breath, refine your technique and dive safely with a buddy in confined and open water.
Prerequisites
- No prior certification required (AIDA 1 helpful but not necessary)
- Able to swim 200 m non-stop, or 300 m with mask, fins and snorkel
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- 3 theory sessions + final exam
- 1 confined-water static and dynamic apnea session
- 2–3 open-water sessions to 20 m
- Equalisation, duck dive and efficient finning
- Buddy system, safety and rescue procedures
- Certification on reaching the AIDA 2 standards: static 2:00, dynamic 40 m, constant weight 16 m
AIDA 3 · Advanced Freediver
$449- Duration:
- 3 days
- Level:
- Certified freedivers
- Max depth:
- 30 m
For freedivers ready to progress in depth with greater control and safety. The course develops equalisation, movement efficiency, rescue skills and depth management.
Prerequisites
- AIDA 2 certification or equivalent from another agency
- Consolidated objectives of the previous level: static 2:00, dynamic 40 m, constant weight 16 m
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- Theory sessions + final exam
- Static and dynamic apnea training
- 3–4 deep-water sessions to 30 m
- Free immersion (FIM) and advanced equalisation (Frenzel)
- Rescue from depth and buddy assistance
- Certification on reaching the AIDA 3 standards: static 2:45, dynamic 55 m, constant weight 24 m
Freediving Development Program
$950- Duration:
- 7–8 days
- Level:
- Complete path
A complete progression from a first experience to advanced level, combining AIDA 1, AIDA 2 and AIDA 3 in one intensive path lived on board Ikigai.
Prerequisites
- No experience required: the path starts with AIDA 1
- Able to swim 200 m non-stop (required from AIDA 2 onwards)
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- All content and certifications of AIDA 1, AIDA 2 and AIDA 3
- Guided progression from your first dive to 30 m
- Full theory, static, dynamic and open-water sessions
- Pranayama, yoga and time to recover and debrief after each session
Apnea Total path
Apnea Total · Introduction to Freediving
$120Ideal for beginning without prior experience, through a gradual approach
- Duration:
- 1 day
- Level:
- Complete beginners
A one-day introductory course for people with little or no experience. You explore the breath, relaxation, fundamental safety rules, static apnea and a first open-water session.
Prerequisites
- No freediving experience required
- Comfortable in the water and able to swim 100 m without stopping
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- 1 theory session
- 1 confined-water / static session
- 1 open-water session
- Basic breathing, relaxation and safety
Apnea Total · Freediver
$350A complete foundation in freediving, breathing and open-water confidence
- Duration:
- 2 days
- Level:
- Beginner to certified freediver
- Max depth:
- Up to 20 m, depending on conditions and personal progression
The foundational Apnea Total certification course. You learn to dive safely with a buddy, manage breathing and relaxation, equalise, perform a duck dive and build greater confidence in open water.
Prerequisites
- No freediving experience required
- Able to swim 200 m, with or without fins
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- 2 theory and breathing sessions
- 2 water sessions
- Breathing and relaxation techniques
- Equalisation and duck-dive technique
- Free immersion and constant-weight technique
- Safety and rescue procedures (6 m rescue drill)
- Pranayama, yogic breathing and stretching applied to freediving
- Apnea Total Freediver certification (to 20 m) and online access to course materials
Apnea Total · Advanced Freediver
$400Going deeper with greater relaxation, control and confidence
- Duration:
- 3 days
- Level:
- Certified freedivers ready to progress
- Max depth:
- Progressive depth training, depending on conditions and personal level
For certified freedivers ready to deepen their work with breathing, relaxation, equalisation and adaptation to pressure. The course integrates visualisation, exhale work and progressive depth into daily practice on board.
Prerequisites
- Apnea Total Freediver certification or equivalent from another agency
- Consolidated previous-level objectives: relaxed free-immersion and constant-weight dives around 20 m
- Minimum age: 18, or 16–17 with parent / guardian consent
Includes
- 3 theory and breathing sessions
- 1 static session in a pool or confined water
- 2 deep-water sessions
- Static apnea training
- Advanced breathing techniques
- Negative Pressure Static Apnea (N.P.S.A.) preparation and exhale dives
- Equalisation and adaptation to pressure
- Visualisation and thoracic stretching
- Safety procedures and progressive depth work
- Apnea Total Advanced Freediver certification and online access to course materials
Courses take place on board during an Ikigai boarding. You can add one when booking your stay or purchase it separately if your boarding is already confirmed. The prices shown cover tuition and, when the required standards are met, certification; accommodation, meals, sailing and life on board depend on the boarding option selected.
Contributions are made to Ikigai Sailing ASD, a non-profit amateur sports association recognised by CONI and affiliated with MSP Italia. They help support the instructor's work, equipment, safety systems and the organisation of activities on board.
Is it for me?
This is for you if
- ✓You are curious about freediving, even if part of you feels apprehensive
- ✓You want to learn calmly, in a small group and without pressure
- ✓You want to understand the breath, not only reach a depth
- ✓You like the idea of living at sea and training directly from the boat
- ✓You are already certified and are looking for time, continuity and personal attention
This may not be for you if
- –You are looking for a structure focused mainly on competitive performance
- –You want to complete the course as quickly as possible
- –You do not enjoy life on board or need the routines and services of a land-based centre
- –You prefer training in large groups
How to choose and add your course
Tell us about your experience, the dates of your stay and what you would like to deepen. Together, we will check which course is compatible with your boarding, the expected conditions and the time available.
Learn freediving where the sea is your classroom.
Frequently asked questions
Do I need previous freediving experience?
No. AIDA 1 and Apnea Total · Introduction to Freediving are designed for people with no previous experience. Later levels may require an earlier certification and specific entry requirements.
Do I need to be a strong swimmer?
You need to feel comfortable in the water, but you do not need to be an athlete. Each course lists its minimum swimming requirements in the course details.
Can I become certified on board?
Yes. You can take AIDA and Apnea Total courses aboard Ikigai. Certification is issued when the requirements of the chosen level are completed.
How do I choose between AIDA and Apnea Total?
Both paths include theory, technique, safety, equalisation and open-water practice. Their level structure, teaching approach and certification requirements differ. We will help you choose according to your experience, goals and available time.
Is the course included in the boarding price?
No. The course is an additional activity. You can purchase it with your stay or separately if your boarding is already booked. Accommodation, meals and sailing depend on the option selected.
What happens if conditions do not allow a session?
Water sessions always depend on weather, sea conditions and the group. When necessary, the programme is adapted, prioritising safety, theory, breathing, technique and practice in the conditions available.
Does freediving involve risks?
Yes. Freediving involves risks and must never be practised alone. Proper training, the buddy system, gradual progression and respect for procedures help reduce them. On Ikigai, safety always comes before depth or performance.
Moments from the water
