Freediving Workshops

Many freedivers, experienced and beginners, require help and advice along the way, to achieve greater depths, streamline their technique, achieve greater relaxation and focus to reach their goals more safely.

I offer workshops from half-day up to two days, both in and out of the water. These workshops are designed to help you understand what is going wrong and show you how to fix it, and how yoga and meditation can be integrated into your training for amazing results. 


Mouthfill is the technique that freedivers use to equalise on deep dives, normally beyond 40m. It is one of the trickiest techniques to master, but with conservative depth increase, is the single most effective way for you to dive deep and minimise the risk of lung or trachea squeeze.

I teach all levels of mouthfill: divers wanting to try it for the first time, to those experiencing problems mastering the technique, all the way to divers wanting to equalise for really deep dives, to 100m and beyond.

Depending on the time you have available, or how deeply you want to explore mouthfill; I offer either a 3-hour, 1-day or 2-day workshop.

In a single session Sara transformed my understanding and application of mouthfill. It is quite simply the simplest, most straight-forward and practical way of teaching this tricky technique that I have ever come across. I use if for my students, and the results speak for themselves with my own diving too.

Ted Harty | Founder of Immersion Freediving


Learning mouthfill can be one of the most exciting and daunting parts of deep freediving, and learning it well can really transform your performance. However, mouthfill is about finding, and learning how to control, muscles that you’re probably barely even aware that you have right now.

Who is this course for? Basic Mouthfill takes you through the whys, whats and hows of this complicated equalisation technique, essential for deep diving. You need to be a 30m+ freediver, who is beginning to feel their depth is limited by using frenzel.  


Again and again I see freedivers who have a solid mouthfill that takes them to a certain depth, but then lets them down somewhere. It can feel frustrating and demotivating to keep on returning to the surface, clean, not at all lactic or hypoxic, to tell your coach, “I swallowed by mouthfill’, or even “I’m not sure what happened, but I couldn’t equalise any more”.  

Who is this course for? If your mouthfill takes you to around 40-50-60m but you find you are limited there, then I can help you unravel what is going wrong, and help you to fix it, to go past this barrier. 


Deep freediving requires a mouthfill that is reliable, 100% of the time. Many divers stop short of their maximum capacity because they are unable to equalise any deeper; either they run out of air, or they are unable to use the air remaining. In this course we go into the finer details of truly effective deep equalisation to push you into the really deep zone.

Who is this course for? Are you one of the increasing number of freedivers knocking on the door of the 100m mark? Are you limited around 70-80-90m and not sure how to progress further?

Delve into some really cool and effective deep equalisation techniques with me.

Prices   (per person)


3-hour Workshop (dry)
Private €200  ✻  2-4 people €150

1-day Workshop (dry)
Private €300  ✻  2-4 people €200

2-day Workshop (dry & in-water)
Private €700  ✻  2-4 people €450

Yoga for Freediving

Most people don't realise how much they can work on their freediving out of the water!

It is widely accepted that my rapid progression from complete beginner to three-times World Record holder in less than a year was due to my previous yoga and meditation practice. Intuitively integrating my yoga practice into my freediving training has enabled me to dive easily to extreme depths, without stress, discomfort or injury. 

I love sharing what I have learnt and, quite simply, these Yoga for Freediving workshops could completely transform your dives from stress to serenity.

Sara walks the walk. She's one of the world's top freedivers and really knows her stuff. I wasn't really open to the yoga and meditation when I started, but she really opened my eyes to areas that I can improve on, and her experience and knowledge made it easy for me to do some slightly weird yoga stuff, that previously I would have really resisted. Coaching way past my expectations.

Trevor Foster-Black | Company Chairman

Mental Focus & Training

In my experience my mental state influences my dive by at least 80%. If my mind is not fully under my control, then neither is my dive. Many divers spend hours and hours stretching, practicing equalisation, working on their finning technique and wonder why they are still not progressing. It is quite likely that their attitude is holding them back. 

Once we understand where our attitude is unsupportive – through awareness – we can begin to fix it and approach our diving from a different, more effective angle. 

 We will look at the mind from a yogic perspective, to understand how it functions, the tricks it plays on us, and how we can begin to discipline it and bring it under our control. 

Mind-Body-Breath Coordination

For me the lines between a yoga practice on the mat and freediving blur more and more the further into either practice I go. What we do on the mat applies directly to what we do in the water, and vice versa.

This practical, interactive workshop looks at all of the aspects of yoga practice and applies them directly to freediving; physical asanas, bhandas, pranayama, meditation, savasana. Even if none of these words mean anything to you, then come and learn more about yoga, and how yoga can help you in your freediving.


Many people think that they are relaxed when they sleep, but how many of you know someone who grinds their teeth in their sleep, or tosses and turns all night and wakes feeling unrested? True relaxation requires focus, awareness and practice. 

In this beautiful workshop I walk you through a range of relaxation techniques, based on yogic practice, and many tailored specifically for freedivers, to take you into a really deep state of peace. 

Prices   (per person)

(all 2-hour workshops)

Private €50  ✻  2-4 people €30