What to Prepare for Your First-Time Freediving in Koh Tao
If you’re dreaming of floating effortlessly through crystal-clear water, surrounded by colorful coral reefs and tropical marine life, freediving in Koh Tao is one of the best places in the world to start.
Koh Tao has earned its reputation as Thailand’s diving paradise. While it’s famous for scuba diving, the island has also become one of the top destinations for learning to freedive. There are plenty of dive schools offering freediving courses in Koh Tao, and while many teach the same core skills, every school has its own teaching style, philosophy, and experience.
At New Heaven Dive School and Baan Talay Resort & Yoga, we believe freediving is about more than holding your breath. It’s about slowing down, connecting with your body, calming your mind, and becoming comfortable in the ocean. Our Freedive Within program combines freediving with yoga and wellness practices, creating a relaxed and supportive environment that’s perfect for beginners.
If you’re planning your first time freediving, here are a few things to prepare before arriving.
1. You Don’t Need to Be an Expert Swimmer
One of the biggest misconceptions about freediving is that you need to be an amazing swimmer. The truth is, you only need basic swimming skills and to feel comfortable in the water. During a beginner freediving course, your instructor will teach you everything else, from breathing techniques and finning to equalization and safety procedures.
2. Wear Comfortable Sun Protection
Most beginner freediving sessions involve spending several hours outdoors, such as practicing breathing exercises on land, traveling by boat, or floating on the surface between dives.
We recommend bringing:
A rash guard or long-sleeved swimwear
Comfortable swimwear
A hat and sunglasses for the boat
A towel and dry clothes for afterward
A long-sleeved rash guard not only protects your skin from the sun but also helps prevent minor scrapes while making you feel more comfortable in the water.
3. Choose Coral-Friendly Sunscreen
Koh Tao is home to beautiful coral reefs and diverse marine life that deserve our protection. If you plan to wear sunscreen, choose a reef-safe or coral-friendly sunscreen that avoids harmful chemicals known to damage coral ecosystems.
Even better, combine reef-safe sunscreen with protective clothing like a rash guard to reduce the amount of sunscreen entering the ocean.
Small choices like this help preserve Koh Tao’s underwater world for future divers.
4. If You Get Seasick, Prepare in Advance
Most freediving courses include boat trips. If you’ve experienced motion sickness before, it’s worth taking seasickness medication before boarding the boat (following the directions on the medication).
It’s also helpful to:
Stay hydrated.
Avoid alcohol the night before.
Keep your eyes on the horizon if you start feeling unwell.
Let your instructor know if you’re prone to seasickness.
Feeling comfortable on the boat allows you to focus on enjoying your first freediving experience.
5. Don’t Arrive with a Full Stomach
Freediving involves breath-holding and pressure changes, so eating a large meal right before diving can make you feel uncomfortable.
A good guideline is:
Eat a light meal around 2–3 hours before your session.
Avoid greasy or very heavy foods.
Stay well hydrated throughout the day.
Some experienced freedivers prefer fasting before diving, but if it’s your first time, having a light, easy-to-digest meal usually helps maintain your energy while keeping you comfortable.
6. Get a Good Night’s Sleep
Quality sleep is often overlooked, but it’s one of the best ways to prepare for freediving. Aim for at least 8 hours of sleep the night before your course.
Being well rested helps with:
Relaxation
Breath-holding performance
Equalization
Concentration
Learning new skills safely
Freediving isn’t about pushing yourself; it’s about staying calm and relaxed. A rested body makes that much easier.
7. Come with an Open Mind
Many beginners think freediving is all about diving as deep as possible. In reality, your first freediving course focuses on building solid foundations, including:
Breathing techniques
Relaxation
Equalization
Efficient finning
Safety procedures
Buddy awareness
Confidence in the water
Everyone progresses at their own pace. Some students find breath-holding easy, while others need more practice, and that’s completely normal. The goal isn’t to compete with anyone else. It’s to become comfortable, safe, and confident in the ocean.
Learn to Freedive in Koh Tao with Freedive Within
At New Heaven Dive School and Baan Talay Resort & Yoga, we’ve created Freedive Within for people who want more than just a certification. Our program combines professional freediving instruction with yoga, mindfulness, and wellness practices, helping you feel calm, connected, and confident both above and below the surface.
We believe the best freedivers aren’t the ones who dive the deepest; they’re the ones who learn to relax, listen to their bodies, and truly enjoy being in the ocean.
Check out more information about our program here: Freedive Within: One Breath, Yoga & Wellness in Koh Tao
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