Begin freediving with a careful four day introduction that keeps safety first. Theory sessions explain pressure, equalization, and simple physiology. Pool practice builds relaxation, breath awareness, and streamlined movement. Open water sessions add controlled descents with close supervision and clear buddy protocols. On land you will learn mobility and breath routines that support comfort and focus. Evenings are quiet for rest and review. All teaching respects personal pace so progress feels calm and sustainable. The resort manages logistics and boats so days run smoothly. Share your dates and room choice and the team will confirm availability for this beginner friendly program.
Day 1: Afternoon arrival; Mandi Lulur (traditional Balinese massage and floral bath), Zen Harmony Diving Consultation.
Day 2: Zen Harmony Pre-dive Yoga; Zentsu; Discover Zen Harmony Diving (theory session Equipment, Physiology, Diaphragmatic breathing, Free-diving basic principles. Breathing and relaxation, breath hold coaching, intro to breath holding); Abhyanga Oil; Ayurveda Wellness Consultation.
Day 3: Zen Harmony Pre-dive Yoga; confined water Pool session – basic Free-diving skills: equalization, body position, finning, duck-dives, Dynamic and static attempts; open water dives Reflexology.
Day 4: Sunrise Dolphin sail; Departure.
Discover Zen Harmony Free-diving Program is for people without previous experience in Free-diving. It is a perfect way to find out what Free-diving is all about. After arrival and Zentsu relaxation in our pool you will meet your Zen Harmony Free-diving Professionals for a briefing and instruction session for next day’s program.
It is a step-by-step introduction with theory and overall explanation; followed by a confined water session where people will make their first dives in the safe environment and open water dives. The Entire program is conducted under a direct supervision of our Zen Harmony Free-diving professionals.
During a free-dive with a single breath, gracefully descending into the deep blue as tensions disappear and the mind and body focuses on equalization, embracing the present moment and letting go of the stresses and strains, especially of living modern lifestyles. There is no better way to explore the oceanic world free of constraints, of moving through water free to admire the underwater beauty and serenity, up close and alongside interacting with the amazing diversity of marine life like one of their own.The world’s oceans and seas, covering some 70% of the planet’s surface, are the lifeblood of our Earth, driving weather and regulating temperature and home to millions of invaluable marine plant and animal species. Marine scientists and ocean conservationists have the responsibility to provide credible knowledge on the plight of the oceanic world – the marine degradation and destruction caused by global warming and climate change and the rampant dumping of escalating land-based waste.
Historically free-diving is an important source of food and livelihood earnings resource for many poor fishers and rural farmers in small islands and in coastal areas. Over three billion people, many of them poor live in coastal areas around the world. There is great scope for free diving to contribute to their food security and livelihood earning capacity . The worldwide community of free divers as well as the scuba divers need to be increased many-fold to become the consciousness and public voice of the need to protect of the Oceanic world, mobilizing social media and petitioning Governments and policy makers to implement actions to safeguard the world’s most precious natural resource.
Free diving, when done properly, is incredibly safe and has benefits that go way beyond how one feels in the water. Learning free diving skills and techniques enhances human health, including effective breathing, lung function, confidence, water safety, body awareness and more.
Reduces Stress: The most important thing about free diving is how to relax through controlling the breath. This results in the heart rate lowering and becoming more aware and in control of what the body is doing.
Increases Water Confidence: Free diving enhances safety in water whether you are free diving, scuba diving, surfing, swimming, paddle-boarding, kayaking, or any other water based sport. When you learn to free dive, you are taught how to relax in the water, how to deal with cramp, or what to do if you lose a fin or mask.
Increased Lung Capacity and Function: When you start in free diving, one of the first things you learn is how to take a full breath in, using the diaphragm effectively to “belly” breathe. The ability to fully exhale before a pre dive deep breath, also helps reduce the residual volume, allowing the lungs to take in more air, Such improvements to breathing and lung function are relevant to treating and relieving asthma.
Enables Sinus De-congestion: When a free diver descends in water, the air spaces in the body get smaller and must be equalised by the addition of more air volume. Sinus congestion can be chronic and impacts on all aspects of people’s lives, causing headaches, disturbed sleep, snoring and chest infections due to prolonged mouth breathing. Many of the ailments of sinus congestion can be relieved during free diving practices.
Improves Fitness and Flexibility: Fitness and flexibility are integral to free diving in all stages from pre-dive, during-dive and to post-dive. At Zen we have special integrated yoga, pranayama and meditation classes for free divers, with a focus on full body stretching and breathing exercises, empowering muscle strength and cardiovascular fitness.
Experiencing the amazing life underwater and Protecting the evermore polluted Oceanic world: When you free dive gracefully, then the amazing species under the water will come closer and bond with you, much more then scuba divers blowing bubbles that are frightening and that scare species away. Diving with dolphins is also an incredible encounter that is often made even more memorable by being done on breath hold.
Body Awareness: Free divers learn to constantly monitor what they are doing, checking that equalisation is done properly and in time, checking that the body is aligned and streamlined and checking that the finning is correct. These underwater body awareness skills will impact on all aspects of sustainable living, for example, minimising output whilst maximising efficiency, for example, a free diver learns to learn to move as efficiently as possible to save the precious oxygen.
Better Nutrition: As a free diver, one becomes much more aware of the need to eat healthy food, since eating, for example a tasty greasy meal, chocolate and caffeinated drinks will increase the risk of indigestion and rapid heart rate, which will hinder free diving next day. A free diver tends to become a healthy and nutritionally balanced eater.
Better Focus and Concentration: Free diving improves the mind by training it to focus exclusively on the present moment. There is no past, no future, just the present moment of the free dive. Free diving entails deep meditation as it requires extreme focus on the task in hand and with all extraneous thoughts put aside during the duration of the dive.
At Zen Resort Bali we offer a 3 night discover free diving course, a 5 night free diving Padi certification course and also an 8 night Padi certification course together with a free diving North Bali safari.
Zen Resort Bali is a boutique wellness sanctuary nestled in the untouched northern region of Bali. Surrounded by rice terraces, vineyards, forest, and expansive sea views, the resort blends traditional Balinese hospitality with holistic well-being in a peaceful natural setting. Each guest receives a tailored all-inclusive program guided by Ayurvedic and naturopathic doctors, yoga and meditation masters, and detox experts. Days begin with sunrise yoga and meditation, followed by personalized treatments including four-hand Ayurvedic massages, breathwork, and immersion in forest therapy ponds and organic regenerative gardens. Guests can also experience Zen Harmony Diving, combining scuba or snorkelling with mindfulness techniques. Additional offerings include cultural excursions, nature walks, plant-based meals, and cooking or sound healing workshops. The atmosphere is calm, attentive, and rooted in sustainable living. Zen Resort is ideal for those seeking long-term emotional clarity and physical restoration through nature and expert care.
The Deluxe Sunset Villas ( Size 64 m²) through a private terrace with a relaxing outdoor daybed fronted by a lotus pond and lush gardens, overlooking natural forest, rice-fields, vineyards and the Sea of Bali. These luxurious villas with teak wood floors have an air-conditioned bedroom with a king size four-poster bed, classical Balinese furniture and hand made furnishings. A spacious walk in wardrobe / dressing area leads to an open-sky bathroom, with a large sunken bath, rain shower and tropical plants.
Villas rates includes Breakfast, Welcome Drink, Sunrise Meditation, Sunrise Yoga and Sunset Yoga, Daily Mineral Water, Fresh Flowers and Fruit Basket as well as free access to Zen Shinrin Yuko Forest Complex comprising ancient trees to hug, free flow natural mineral water ponds to rejuvenate in, strolling through our Organic Regenerative farm, Hiking through Rice field, Vineyard, Mango-Coconut-Cocoa Plantation and Natural forest, all alive with birds, bees and butterflies to be admired from a number of traditional treetop observation posts and a Bamboo Forest Yoga-Meditation Platform, over-looking rice fields and the Sea of Bali beyond.
The following drinks are included:
The following dietary requirement(s) are served and/or catered for:
Airport or South Bali return transfers with Zen private car transport
Places are limited so please book early to avoid disappointment.
The deposit is non-refundable, if the booking is cancelled. The rest of the payment should be paid on arrival.
