Becoming a Certified Freediver with Apnea Total Koh Tao: A Review
I decided to go to Koh Tao to get my freediving license almost entirely on a whim. Just a week before that, I’d done a mermaid trial class in Kuala Lumpur, Malaysia, where I was suited up in a full mermaid costume, taught a few basic underwater movements, and introduced to some simple breath-holding techniques.
At the time, I wasn’t chasing depth or a breath-hold record. I honestly just wanted a couple of cool photos. I’d been feeling a bit low, and it seemed like a fun pick-me-up. The experience took me all of two hours in a public pool, but I found the underwater breath-holding thing strangely fascinating, not just the photos. So, I started to look for freediving schools.
That’s where things got more complicated. Once you start looking into freediving, you realize there isn’t just one path. There are many schools and certification bodies out there, from PADI and SSI to AIDA and Apnea Total. If you’re wondering which one to choose, or if freediving is even right for you in the first place, I hope this article offers some clarity and helps you make a more informed decision.
Table of Contents
Why Freediving?
Freediving is a form of underwater diving that relies on a single breath of air, rather than breathing equipment. Divers descend and ascend on breath-hold alone, using fins and controlled movement to conserve energy.
This makes freediving very different from scuba diving. In scuba, you breathe continuously from a tank, which allows for longer bottom time but also involves more equipment (read: money), bulk, and planning. I’d tried scuba diving before, and I found all the equipment — from the BCD and regulator to the gauges, hoses, and weight system — a little too technical for my very untechnical brain to fully grasp.
Freediving, on the other hand, is simpler and supposedly cheaper, or at least I assumed so. Once you get certified, all you need to do is grab your mask, fins, a diving buddy, and you’re good to go.
Because you’re holding your breath, freediving places a strong emphasis on safety, technique, and mental calm. Training focuses on moving efficiently underwater, as well as relaxation and awareness, both of your body and of the environment around you. Having dabbled in yoga and meditation a while back — okay, more than a decade ago — this felt like a natural progression for me.
Also, if I’m being completely honest, one of the main reasons I decided to try freediving was because it looked so impressive and elegant on social media. (All that talk and it really was just my vanity speaking!)
Why Koh Tao?
Koh Tao (also spelled Ko Tao) is a small island in the Gulf of Thailand, and like many other Thai islands, it’s known for its stunning beaches and warm, clear waters. Despite its size, it has earned a reputation as a premier diving destination in Southeast Asia or perhaps even the entire continent.
I’d actually been to Koh Tao before for a Discover Scuba Dive experience, and I remember how almost every few meters, there was a diving school. This fierce competition drives them to offer the best quality service at some of the lowest prices in the world.
For me, it was actually cheaper to travel to Koh Tao and get certified than it would have been to do it in my own country, so I figured I might as well make it a little holiday. Of course, it also helped that Thailand is practically my next-door neighbor, and I’m always looking for an excuse to visit, even if it’s just for a quick weekend.
How I Chose My Freediving School
When I was researching freediving schools in Koh Tao, a few big names popped up:
- Freedive Koh Tao (AIDA)
- Kaizen Freediving Koh Tao Thailand (PADI)
- Go Diving Koh Tao (SSI / AIDA)
- Apnea Total Freediving Organization (Apnea Total)
These are established schools with hundreds and thousands of reviews under their belts. But there were also a few smaller ones like:
- Inner Depth Freediving Koh Tao (SSI)
- Free Dive with Thomas (Apnea Total)
- Blue Chitta Freediving School
I chose my freediving school based on a few considerations that mattered most to me at the time — so these might not resonate with everyone.
First was the international reputation of the certification body they’re affiliated with, because they may have different requirements, course outlines, and teaching methods. I also wanted a school with positive student feedback and instructors who were patient and attentive, rather than pushy drill sergeants.
Then came price and the course package itself. Some packages included accommodation, yoga lessons, T-shirts, and ice baths, which I’m sure are valuable add-ons for those who need them, but not things I personally needed.
Location was also important. I didn’t have my own transport, so somewhere close to Sairee Beach, where I was staying, would be a big plus.
The Differences Between AIDA, SSI, PADI, Molchanovs & Apnea Total
As a total newbie to the world of freediving, I didn’t realize there were so many different certification bodies, some I had never heard of at all. So, I did a lot of reading, and this is what I managed to compile. Understanding these differences helped me decide what kind of training was right for me.
AIDA (International Association for Development of Apnea)
Founded in 1992, AIDA is the most widely recognized international freediving organization. It sets standardized rules and depth/time benchmarks for recreational and competitive freedivers, and its certifications are globally accepted in both training and competitions.
Certification Requirements:
- Theory exam
- Static breath-hold (STA) for at least 2 minutes
- Dynamic breath-hold (DYN) for at least 40 meters
- Constant weight (CWT) dive to a depth of at least 12m
- Buddying to a depth of at least 10m
- Rescue at a depth of 5m
Molchanovs Freediving System
Founded by world-champion freediver Alexey Molchanov, the Molchanovs system is a modern, performance-driven training framework used worldwide with strong emphasis on technique, efficiency, and progressive skill development. While AIDA is more academic, Molchanovs is considered more technical.
Certification Requirements:
- Theory exam
- STA at least 90 seconds
- DYN at least 30m
- Constant weight with bi-fins (CWTB) / free-immersion (FIM) dive to at least 12m to 20m
- Buddying 6-10m
- Rescue 6-10m
PADI (Professional Association of Diving Instructors)
Better known for scuba, PADI also offers recreational freediving courses. PADI certifications follow their standardized teaching methodology, emphasizing safety, knowledge, and consistent progression, and are widely accepted at diving centers globally.
Certification Requirements:
- Theory exam
- STA at least 90 seconds
- DYN at least 25m
- CWT/FIM 10m to 16m
- Buddying 5m
- Rescue 5m
SSI (Scuba Schools International)
Originating as a scuba diving agency, SSI later expanded into freediving using a similar structured, modular teaching system with clearly defined progression standards for depth, static, and dynamic breath-hold performance. Their certifications often appeal to those who want something more recreational but still recognized worldwide.
Certification Requirements:
- Theory exam
- STA at least 90 seconds
- DYN at least 30m
- CWT 10m – 20m
- Buddying 5m
- Rescue 5m
Apnea Total
Apnea Total is an independent, internationally respected freediving organization based in Europe but with centers worldwide, including Koh Tao. Their courses focus on personalized, ocean-based training, breathwork, relaxation, and deep-water confidence, with less emphasis on formal agency benchmarks. Certification is recognized in the recreational freediving community but is not tied to the other agencies.
Certification Requirement:
- Rescue 6m
Why I Chose Apnea Total
Apnea Total headquarters in Koh Tao is the first and longest-established freediving school in Southeast Asia. Since its founding, it has grown into a thriving dive center with a large team of experienced instructors and has successfully certified over 6,000 students.
Unlike other schools that emphasize structured written exams and longer classroom hours, Apnea Total’s courses prioritize on relaxation, breathing, safety, and personal pacing, with small student-to-instructor ratios.
However, the main issue with Apnea Total that some online reviewers pointed out is that it operates slightly outside the big certification agencies like AIDA, SSI, or Molchanovs.
Their certification doesn’t map neatly onto those systems, and this can matter if you plan to become an instructor with the other agencies, train competitively, or progress through formal depth benchmarks later on.
Since Apnea Total’s certification requirements are very minimal compared to the rest, other agencies may be hesitant to recognize your certification, as you haven’t officially proven skills like static apnea (STA), dynamic apnea (DYN), or constant weight dives (CWT), which are standard benchmarks for AIDA or SSI courses.
Even if another school does acknowledge your Apnea Total certification, you might still face a steeper learning curve during a crossover, as you’d need to develop and demonstrate those skills from scratch to meet their standards.
Those are all valid concerns, but it also depends on what you want out of freediving.
For me, that distinction didn’t matter much. I don’t plan to become an instructor or a competitive freediver, and I don’t even have firm plans to pursue advanced certification.
My main goal was much more basic: to learn how to be calm and comfortable underwater, especially in deep, open ocean environments that I had very limited experience with. That’s where Apnea Total’s teaching approach felt like the best fit.
My Experience with Apnea Total
Day 1
While many schools start with a theory session the evening before the actual course begins, Apnea Total keeps the program strictly to two days, with no additional pre-course evening session. So, our Day One started with a morning theory session in the classroom, where we were introduced to the fundamentals of freediving.
Our class was small. There were just five of us: a couple from Hong Kong, both certified scuba divers; an Israeli girl who was not only a scuba diver but also a competitive swimmer; a Thai girl who, like me, was relatively inexperienced; and me.
Our instructor, Lena, was a soft-spoken young French woman, whose aura and demeanor were giving me vegan yogi vibes — always gentle, calm, and centered. Her approach felt very much like a blend of meditation and self-love, emphasizing mindfulness, patience, and trust in ourselves.
We learned about the different disciplines, how our bodies respond underwater, and the vital importance of relaxation and proper breathing. The instructors explained equipment basics, including mask, snorkel, fins, and weight belts, and how each component affects our efficiency in the water.
Equalization techniques were a major focus as well. Based on my previous experience with scuba diving, understanding how to safely balance ear pressure on descent was something I knew I would struggle with, but the demonstrations and step-by-step guidance gave me a little bit more confidence.
The morning concluded with an introduction to recovery breathing and a brief discussion on hydration and nutrition, highlighting how these factors influence performance and safety.
By around 10 am, it was time to translate theory into practice. We got properly fitted for our gear and boarded a boat. Unlike other schools that typically start with a session in the pool or shallow water, we went straight to the deep ocean.
In the water, another instructor joined us, so the student-to-instructor ratio was 2:1 and 3:1. I was paired with the Israeli and the Thai girl, and we took turns trying out each skill. Our first exercises involved checking our buoyancy and learning how to streamline our bodies in the water.
I soon realized that among the two of us with the least experience, the Thai girl seemed far more confident in the deep ocean than I was. For the first 30 minutes at least, I was struggling just to stay upright in the water. Wearing fins and extra weights proved harder than I expected, and the additional weight honestly made me nervous.
Since the maximum depth for this course was 20 meters, the dive site had to be deeper than that. As a result, we couldn’t see the seabed at all. This was the first time I had ever been in water that deep, and without a life vest! When I snorkel, and even the one time I tried scuba diving, the goal is usually to see coral and the creatures surrounding it, so we never go anywhere that deep. Out here, there was nothing but blue in every direction.
Then came the first line-dive training. A vertical rope was anchored down and kept taut by a buoy on the surface. We used the line as a visual and physical reference for depth, control, and safety. In the beginning, we learned to go down by pulling on the line rather than finning.
The instructor stayed beside us the entire time, quietly observing our movements, offering small nods of encouragement, and constantly scanning for any sign of distress, ready to jump into action if we needed any help.
I have to admit that even though I’m not claustrophobic in general, being surrounded by that sheer volume of water felt like being closed in on. I found myself closing my eyes and narrowing my focus to just my breath and equalization in order to keep calm.
Our first day of training finished at around 2 pm. In the short time we had, we managed to go down the line feet first, and the best I managed that day was 6 meters deep. I attempted to go head first but had trouble equalizing and didn’t get another chance, because I took longer than average with my breath-up before diving, which, while it helped me relax, slowed the rotation and may even have used up other people’s time.
For the same reason, I didn’t get to practice duck dives that day, but by the end of the session, I felt more confident and calm underwater than I had at the start.
Day 2
Day two followed the same schedule: another theory lesson in the classroom in the morning, this time reviewing what we learned on day one and delving deeper into safety and rescue protocols.
We refined our breathing and relaxation techniques, incorporating some yoga-inspired exercises, explored mental preparation strategies, and practiced buddy monitoring exercises.
Then we went out to the ocean around the same time as yesterday. The water was choppier that day, and many of us felt seasick during the boat ride.
We began with warm-up exercises by repeating what we had done the previous day, sticking mostly to feet-first line dives. Head-first dives were largely skipped, as the focus needed to be on the rescue drill, which was the key requirement for certification.
During the line dives, I surprised myself by reaching 11 meters, a personal record. We rotated turns again, but my first attempt at the rescue failed.
When my instructor simulated needing help at depth, all the relaxation techniques I had practiced went out the window and I panicked, as though someone was really dying and I was solely responsible for their life.
The Israeli girl had already passed her rescue successfully (no surprise there), while the Thai girl struggled and dropped out because she couldn’t equalize properly, which wasn’t necessarily a skill issue, but could be due to nasal or ear congestion.
After a rather long pep talk and several deep inhales and exhales, I tried again. This time, I successfully executed the rescue from 6 meters, completing every step efficiently and correctly. I was certified!
For someone who could barely float in deep water, it was a huge achievement that I was immensely proud of. Among the rest of the group, the Hong Kong husband passed easily, while his wife was unable to complete the rescue, her fear of going underwater without an oxygen tank proving stronger than her scuba experience.
We finished the day around 2 PM, returned to the school, took photos, and later received our certificates and license via email.
The Verdict
Looking back on my two days with Apnea Total, I can confidently say I got what I came for. My main goal was to learn to trust my body and its capabilities, to feel calm underwater, to hold my breath longer, and to push myself to greater depths, and I’m happy to say that I achieved all of that, reaching 11 m on my best dive.
I left with a sense of confidence and a mental framework for relaxation that I know will carry over into future dives — and life, in general.
At the same time, there were basics I didn’t manage to complete, notably the head-first constant weight (CWT) skill and the duck dives. That was partly my own fault though. I took the course without first getting comfortable in the deep ocean (as per the prerequisite).
As a result, much of my time was spent on trivial things, like getting used to fins, staying afloat with weights, and trying to calm myself down, which ate into the time I could have spent refining technical skills.
What I appreciated most about Apnea Total is how relaxed the course outline is and how supportive the instructors are. There was no pressure to hit a specific depth or hold a certain breath, and the focus was on learning at a comfortable pace and listening to your body.
So, compared to more structured, benchmark-driven agency courses, Apnea Total felt less about ticking boxes and more about learning to genuinely enjoy being underwater, which, for someone still building confidence in the deep ocean, was exactly what I needed.
That said, I wouldn’t have minded longer sessions, like the formats other schools offer: an evening theory class, a morning pool session, and a longer afternoon in the ocean. Then again, the course is cheaper than most other schools, so in that sense, you get what you pay for.
Apnea Total also offers personal coaching and additional workshops, like the Static Apnea (STA) as a separate course rather than bundled with the basic freediving course. I didn’t take it this time because my trip in Koh Tao was coming to an end, but I’m leaving it for next time (another excuse to return!).
What You Need to Know Before You Go
Age Requirement
Most freediving schools have a minimum age requirement of around 15 years old for standard certification courses. Some do offer junior programs for younger students, but these usually come with different depth limits, training structures, and supervision requirements.
Because this varies from school to school, it’s always best to check directly with the freediving center you’re planning to train with.
Physical Requirement
- Swimming skills: Most freediving courses require that you can swim at least 200 meter unassisted and feel comfortable in deep water. This is the minimum for safety and confidence. Some schools might test you on this before they let you enroll.
- Basic fitness: Freediving is as much about your mental state as your physical condition. Cardiovascular fitness and core strength can help you freedive easier.
Health Considerations
If you have respiratory, cardiac, or ear problems, or other chronic conditions, check with a medical professional before freediving. Equalizing pressure is critical in freediving; if you have persistent ear or sinus issues, this could limit your comfort or safety underwater.
What to Bring
- Swimwear (at least 2 sets, in case there’s not enough time for one to dry between sessions)
- Towel and dry clothes for after training
- Reusable water bottle — hydration is crucial in freediving
- Reef-safe sunscreen
- Snacks or light lunch — training days can be physically draining
- Any personal freediving gear you already own (low-volume mask, fins), though this is optional.
- Motion sickness tablets if you’re prone to seasickness
- Underwater camera — Check with your school first. Some schools don’t allow recording devices as they can interfere with training, while others may allow them on the final day, after all skills and assessments are completed.
Itinerary Planning
Most freediving courses run over two to three days, combining classroom theory with water sessions either in a pool or directly in the sea. You’ll usually need to commit full days, so it’s not something you can squeeze in between other plans.
Getting to Koh Tao also takes time. Ferries from the mainland take at least four hours, depending on your departure point and sea conditions. And while freediving carries a much lower risk of decompression sickness compared to scuba diving, it’s still recommended to avoid flying for at least 24 hours after your last dive.
All of this is worth keeping in mind when planning your Koh Tao itinerary, especially if you’re working with limited time.
Best Time to Go to Ko Tao for Freediving
The best time to take a freediving course in Koh Tao is generally from February to May. This period comes after the year-end monsoon and offers the most stable conditions, with calmer seas, good underwater visibility, and minimal rainfall. These months are especially ideal for beginners, as smoother surface conditions make line diving and depth training more comfortable and predictable.
November to December marks Koh Tao’s main monsoon period, while the middle of the year can be more variable. During these months, stronger winds, heavier rain, and occasional rough seas can affect visibility and training schedules. With climate change and all, the timing of the monsoon season isn’t always fixed. Some years it may start earlier or end later than usual.
That said, freediving courses still run year-round, and many students successfully train outside peak months, just with the understanding that conditions may change and flexibility is important. Regardless of weather, water temperatures remain warm all year, usually around 27–30 °C, so thermal comfort is rarely an issue.
Where to Stay in Koh Tao
I stayed at Sairee Cottage Resort, which has its own diving school but unfortunately no freediving courses. Still, the setup is great if you want to rest properly between classes, as it has two swimming pools (one with a pool bar), a beachfront restaurant, and a central location, so everything in Sairee is within walking distance.
If that isn’t your vibe, Koh Tao has plenty of excellent options, it’s honestly difficult to pick just a few. Just keep in mind that some of the nicest resorts are slightly away from the main areas, and are best if you have your own scooter.
Budget
- Savage Hostel Koh Tao — Air-conditioned pod-style dormitories and private rooms on Sairee Beach, with a rooftop swimming pool, bar, and lounge areas.
- White Jail at Koh Tao Hostel — Dormitories and private rooms located in an area previously used as a political prison, only 3 minutes’ walk to the pier. Features White Jail style decor. Some rooms come with balconies.
- Sunrise Koh Tao — Air-conditioned dormitories and private rooms with direct beach access at Mae Haad Pier.
Mid-Range
- Koh Tao Heritage — A resort on Sairee Beach with a swimming pool, sun terrace, and restaurant. Rooms come with balconies and sea views.
- Field-D House — Family rooms on Mae Haad Beach with balconies, kitchenettes, and dining areas. Guests can also relax in the garden or on the terrace.
- The Tarna Resort — Located on top of a hill (with free shuttle), an in-house restaurant, a spa, and a pool.
Luxury
- Sensi Paradise Beach Resort — Air-conditioned wooden bungalows overlooking Mae Haad Beach, with private balconies, a garden, and a pool.
- Cape Shark Villas — Located 3.7km from Sairee Beach, offers luxurious air-conditioned villas with living rooms, dining areas, private terraces and a private beach area. Some villas have their own fully-equipped kitchens and private pools.
- Koh Tao Cabana — Located on a quieter spot along Sairee Beach, its cottages are either on the beachfront, or elevated with ocean views. Each one features bamboo furnishings, a private wood deck, and semi-open air bath area.
Additional Tips for First-Time Freedivers
- Get comfortable in open water first. If you don’t have experience swimming or snorkeling in the sea, spend some time practicing in a deep pool or calm ocean until you feel confident. Learning to freedive for the first time can be much harder if you’re also battling nerves in deep water.
- Practice relaxation, equalization, and breath control on land. There are plenty of online resources out there for beginners. Practice them for at least a few weeks before you go. Although all these skills will be taught during class, if you’re like most first-timers, you’ll need time and a lot of practice to get familiar with them, and that can be hard (but not impossible) to achieve within 2 days.
- Stay hydrated and eat light. Avoid heavy meals, alcohol, and caffeine before sessions. A well-hydrated body performs better in breath-hold exercises.
- Listen to your body. Freediving is as much mental as physical. If you feel uneasy or fatigued, speak up.
- Take your time with equalization. Ear pressure is one of the biggest challenges for most new freedivers, myself included. Don’t rush it. Taking your time to master the proper technique is more important than trying to progress fast.
- Embrace the mental side. Freediving is meditative. At first, being underwater may feel strange and scary, but soon it can become incredibly calming. Take your time to enjoy the quiet and stillness.
- Document your journey. Taking notes or photos helps track progress and makes revisiting techniques easier after the course.
- Rest. It’s important to give your body enough time to rest and heal after freediving. Avoid staying out late or exercising excessively right after a dive.
Final Thoughts
Freediving, for me, turned out to be less about conquering the ocean and more about learning how to sit with discomfort, move slowly, and stay present when every instinct tells you to rush. It taught me to give myself the space to fail gently, recalibrate, and try again, especially in unfamiliar environments.
I didn’t know it yet at the time, but this experience quietly prepared me for other nerve-wracking moments that came later — like doing the world’s highest public urban climb in Macau and tackling what’s often described as the world’s most challenging via ferrata in Zhangjiajie, China.
If experiences like this speak to you, you might enjoy browsing my bucket list, where I collect adventures that challenge me mentally and physically. And if you’re planning a solo trip, curious about offbeat destinations, or figuring out how to travel more intentionally (and realistically), feel free to explore the rest of the blog for practical tips, destination guides, and honest travel stories from the road.
