PSA International Launches 'Dry Training for Apnea' Specialty Course for Land-Based Breath-Hold Training
PSA International has developed a structured 5-stage dry training specialty program designed to improve breath-hold performance through respiratory stretching, CO2 tolerance, equalization drills, and mental visualization — all without entering the water.
PSA (Professional Safety Apnea) International, led by instructor Jo Yang Hee, has announced the launch of a new specialty certification course: Dry Training for Apnea. The program provides a comprehensive, structured approach to improving freediving performance entirely on land.
Why Dry Training Matters
The course is built on the principle that three fundamental pillars underpin successful freediving: breathing skills, equalization technique, and relaxation. While these are often practiced in water, PSA's program demonstrates that significant progress can be achieved through dedicated land-based training — making it accessible to freedivers regardless of pool or ocean access.
A key concept of the program is preventing divers from exceeding their Residual Volume (RV) limits, which is critical for safe deep diving. The holistic approach covers physical conditioning, technical skills, relaxation, and mental preparation.
5-Stage Training Roadmap
The program follows a structured 5-stage progression designed for 5 sessions per week at 50 minutes per session:
- Stage 1 — Respiratory ROM (Range of Motion): Full-body stretching focusing on the diaphragm, intercostal muscles, and rib cage. Includes techniques such as Uddiyana Bandha, Kapalbhati, cobra pose, side stretching, and Nauli. Both TLC (Total Lung Capacity) and RV stretching protocols are covered.
- Stage 2 — Warming Up: Full-body stretching with yoga-based movements to prepare joints and muscles for breath-hold work.
- Stage 3 — Equalization Practice: Frenzel and Mouthfill technique drills using dry equalization methods. Progressive training from 30-second intervals across 3 sets.
- Stage 4 — Apnea Tolerance: CO2 tolerance tables and O2 depletion tables for building breath-hold endurance. Static breath-holds at 60-70% of personal best with progressively decreasing rest intervals.
- Stage 5 — Mental Training & Logging: Visualization of dive scenarios, RPE (Rate of Perceived Exertion) logging on a 1-10 scale, and routine analysis of hold times, rest patterns, and equalization timing.
Safety Protocols
The course emphasizes strict safety rules: no pain during any exercise, no pushing to failure during packing or stretching, and mandatory seated or lying positions during all breath-hold work to prevent blackout injuries. Divers with heart conditions, asthma, or blood pressure issues are advised to consult a physician before training.
Key Techniques Covered
- Packing: Using the glottis to pump additional air into the lungs beyond maximum inhalation, with 5-second holds and gradual release
- Uddiyana Bandha: Diaphragmatic vacuum exercise for strengthening respiratory control
- Yoga Breathing: Including Bastrika (1:1 ratio active breathing) and Kapalabhati (rapid diaphragmatic pulses)
- Exhale Static Tables: Progressive breath-holds starting from 30 seconds, increasing by 5 seconds per set
- Dry Equalization: Frenzel practice with mouth closed, pushing air from throat to Eustachian tubes at 5-second intervals
About PSA Freediving
PSA (Professional Safety Apnea) International is an international diving education organization. The Dry Training for Apnea specialty is the latest addition to their instructor-level curriculum, developed by Jo Yang Hee to address the growing demand for structured land-based freediving training programs.