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# Pure Apnea Freediving

Freediving at its purest

## Sitemaps

- [XML Sitemap](https://pureapnea.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://pureapnea.com/blog/) - [vc_row][vc_column][trx_blogger style=”excerpt” descr=”0″ cat=”135″ count=”20″ offset=”0″][/vc_column][/vc_row]
- [The First Indonesian Mermaid Championship](https://pureapnea.com/the-first-indonesian-mermaid-championship/) - by Nicholas Kouvaras DiveArts Academy & Hotel Borobudur Jakarta joined forces to present the inaugural “INDONESIA MERMAID CHAMPIONSHIP.” A celebration for the mesmerising art of mermaiding, where passion meets creativity. On the 2nd of March in the pool area of the Classic 5* Hotel Mermaids and Underwater performers gathered from all over the world to
- [Cenotes Indonesian Style](https://pureapnea.com/cenotes-indonesian-style/) - by Nicholas Kouvaras It is 3:00 o’clock in the morning in Jakarta and a group of divers with a lot of gear are waiting to check in for a flight to Balikpapan. From there a smaller plane would take them to Berau and from there with a speed boat go down the river and finally
- [A Zodiac Guide for Freedivers](https://pureapnea.com/zodiac-guide-for-freedivers/) - A Zodiac Guide for Freedivers. Freedivers born under the signs of the zodiac. By Nicholas Kouvaras.
- [Freediving for Underwater Photographers](https://pureapnea.com/freediving-for-underwater-photographers/) - by Nicholas Kouvaras What is freediving? In theory it is any kind of activity that takes place underwater while we hold our breath. For me it is more something like a tool. A skill set that we can use anyway we like when we are in the water. Some freedivers like to compete and try
- [Exclusive Interview with Freediving Master Instructor Trainer, Stephan Kirsten](https://pureapnea.com/exclusive-interview-with-freediving-master-instructor-trainer-stephan-kirsten/) - Namibian freediving record holder and Pure Apnea Master Instructor Trainer, Stephan Kirsten is one of the most experienced freediving instructors in the Southern Hemisphere. Stephan heads up a team of professional freediving instructors and snorkeling guides at Cape Town Freediving in South Africa. He is also an avid nature lover who takes every chance to
- [An Interview with Manos Protonarios - Pure Apnea Freediving Instructor](https://pureapnea.com/an-interview-with-manos-protonarios-pure-apnea-freediving-instructor/) - Manos Protonarios is a passionate freediver and freediving instructor who lives on the island of Schinoussa, Greece. He is a self-confessed sea lover who left big city life behind to be closer to the ocean. Manos teaches courses via his freediving school, Aegean Freediving, and believes that freediving is a trip to discover one’s inner
- [Meet Pure Apnea Freediving Instructor Sendy Santoso](https://pureapnea.com/meet-pure-apnea-freediving-instructor-sendy-santoso/) - Meet Indonesian freediving instructor Sendy Santoso. Sendy teaches Pure Apnea freediving courses mainly in Jakarta and occasionally Bali. He is especially passionate about teaching new freedivers how to freedive safely. In this way they can enjoy their achievements as developing freedivers and do so in a safe environment. Could you please introduce yourself to our
- [Interview with Freediving Instructor Andrew Twine](https://pureapnea.com/interview-with-freediving-instructor-andrew-twine/) - Andrew Twine is the founder and instructor at Onpoint Spearfishing and Freediving based in Perth, Australia. Andy strives to provide the ultimate experience for his students no matter what form of freediving they are interested in. Helping freediving students realise what their mind and body is capable of and then watching them progress, gives Andy
- [Interview with Freediving Instructor Trainer Sakis Batsos](https://pureapnea.com/interview-with-freediving-instructor-trainer-sakis-batsos/) - Based in Athens, Greece, Pure Apnea Master Instructor Trainer Sakis Batsos is, to use his own words, “obsessively passionate about freediving”. Sakis’ training philosophy at his school, Freedivers Academy, is to first make his students feel safe and secure before imparting his more than 25 years of freediving knowledge and skills to them. Let’s find
- [Interview with Freediving Instructor Trainer Roman Ondrůj](https://pureapnea.com/interview-with-freediving-instructor-trainer-roman-ondruj/) - Roman Ondruj has been instrumental in developing freediving and Pure Apnea in Eastern Europe over the last decade. Roman has worn many freediving hats. He started as a competitive freediver and reached 85m in the Constant Weight with Fins discipline. He then transitioned to instructing, running competitions and training new freediving instructors through his freediving
- [Interview with Freediving Instructor Elys Lai](https://pureapnea.com/interview-with-freediving-instructor-elys-lai/) - Meet Elys Lai, one of the bright new stars of freediving in Singapore. Elys qualified as a Pure Apnea instructor last year and has been training new freedivers for FreediveXQ. She holds 7 national records and shares her passion for competitive freediving with her students. Could you please introduce yourself to our readers? (The same
- [Interview with Freediving Master Instructor Vid Ogris](https://pureapnea.com/interview-with-freediving-master-instructor-vid-ogris/) - Vid Ogris has lived the freediving instructor dream life in Asia and is now settled back in his home country Slovenia where he runs his own freediving school Apnea Bled. We caught up with him and found out more about his experiences as a freediver and freediving instructor. Could you please introduce yourself to our
- [Interview with Freediving Instructor Muhammad Samsul Rois](https://pureapnea.com/interview-with-freediving-instructor-muhammad-samsul-rois/) - We caught up with one of Indonesia’s most passionate freediving instructors and freediving photographers, Samsul Rois. Samsul lives in Jakarta, where he helps train new freedivers at the Freediving Society freediving school which was started by Indonesian record holder, Nikita Fima. Could you please introduce yourself to our readers? (The same way you introduce yourself
- [Celebrating Pure Apnea's 10 Year Anniversary](https://pureapnea.com/celebrating-pure-apneas-10-year-anniversary/) - This month marks Pure Apnea’s historic 10 year anniversary. In June 2012, Pure Apnea was established by passionate freedivers who shared the founding objective of providing the highest quality freediving education to those who want to learn how to freedive. Over the last decade our organisation has grown, developed and innovated. We are not led
- [Interview with Freediving Instructor Trainer Nicholas Kouvaras](https://pureapnea.com/interview-with-freediving-instructor-trainer-nicholas-kouvaras/) - Nicholas Kouvaras is one of the most experienced freediving instructors in the world. He has been teaching freediving for almost a quarter of a century and is also a highly accomplished underwater photographer and videographer. Nicholas is a very modest guy and in this interview didn’t even bother to mention that he has the most
- [Lung Stretching Exercises](https://pureapnea.com/lung-stretching-exercises/) - One of our Master Instructor Trainers, Clemens Neumann, has put together this stretching sequence for Pure Apnea freedivers who are looking to reach deeper depths without the risk of lung squeezes from inflexible thoracic and diaphragmatic muscles. Have fun stretching! 1 a,b) M.lattisimus dorsi, serratus anterior and transversus abdominis stretch (abdominal and back stretch) :
- [Pure Apnea Freediving Instructor Qualification Course - Jakarta - 19th February 2021](https://pureapnea.com/pure-apnea-instructor-qualification-course-jakarta-19th-february-2021/) - Share the PassionBecome a Freediving InstructorLive the DreamPure Apnea, Freediving Society and Nicholas Kouvaras are offering the opportunity to become a Freediving Instructor. An Instructor Qualification course will be running In Jakarta from the 19th of February until the 28th. You will have the opportunity to take your freediving skills to the next level, learn

## Pages

- [Home](https://pureapnea.com/) - FREEDIVING AT ITS PUREST Unleash your aquatic potential. Explore and discover. FIND AN INSTRUCTOR Internationally Certified Freediving Courses Established in 2012 Pure Apnea was established in 2012 at a time when the need for a modern, high-quality, high-standards freediving education body became vital. Certified Students in 75 Countries Our instructors have trained and certified thousands
- [Freediving Instructors](https://pureapnea.com/freediving-instructors/) - Freediving Instructors Freediving instructors of the highest calibre Active Instructors Pure Apnea provides the highest quality freediving education and standards. Ensuring that our students receive the best instruction starts by demanding the highest levels of freediving ability from our instructors. Below is a list of our world class instructors.Feel free to contact them directly to
- [Freediving Standards](https://pureapnea.com/standards/) - Pure Apnea prides itself in being the international leader in freediving training standards. The certification requirements for our courses are the highest of all freediving training agencies.
- [Freediving Speciality Courses](https://pureapnea.com/freediving-speciality-courses/) - Freediving Speciality Courses Breathing and breath holds transformed Overview Breathing and breath hold techniques can be used in life-threatening situations to prevent blackouts or drownings, but they can also be used to help control stress or even as therapy for certain conditions. Pure Apnea currently offers the unique speciality course titled Surf Apnea. This course
- [Freediving Instructor Course](https://pureapnea.com/freediving-instructor-course/) - Freediving Instructor Course Complete the journey from student to instructor Overview Are you a highly knowledgeable and skilled freediver who wants to share this amazing activity with others? A Pure Apnea certified Instructor Course will equip you with the fundamental teaching skills needed to become a successful freediving instructor and realise your dream.Pure Apnea offers
- [Sport Freediving](https://pureapnea.com/sport-freediving/) - Sport Freediving Understand and reset the limits of your mind and body Overview Does the idea of overcoming physical and mental challenges in a calm, aquatic environment appeal to you? If so, then Pure Apnea’s world-class, sport freediving courses will tick all the right boxes.Our cutting edge sport freediving education system is based on the
- [Adventure Freediving](https://pureapnea.com/adventure-freediving/) - Adventure Freediving Discover the wonders of the aquatic world on one breath Overview If you look out over your favourite bay, lake or river and have the desire to discover what lies beneath, then Adventure Freediving is perfect for you. Pure Apnea has developed the Adventure Freediver courses over several years in places as diverse
- [News, Articles & Events](https://pureapnea.com/pure-apnea-news/) - News, Articles & Events Keeping you informed Latest News & Articles The First Indonesian Mermaid Championship September 18, 2024 by Nicholas Kouvaras DiveArts Academy & Hotel Borobudur Jakarta joined forces to present the inaugural “INDONESIA MERMAID CHAMPIONSHIP.” A celebration for the mesmerising art of mermaiding, where passion meets creativity. On the 2nd of March in
- [Freediving Locations](https://pureapnea.com/freediving-locations/) - Freediving Locations Get ready to start your freediving adventure Destinations Not everyone is lucky enough to live in a place that offers amazing freediving opportunities, so we have put together a list of top freediving destinations where our Pure Apnea certified instructors can introduce you to the spectacular underwater world. Garden Route, South Africa The
- [Thank You](https://pureapnea.com/thank-you/) - Thank you for contacting Pure Apnea. We will respond to your message as soon as possible.
- [Contact Pure Apnea](https://pureapnea.com/contact-pure-apnea/) - Contact Pure Apnea Send us a message and we will get back to you Speak To Us Pure Apnea is an international organisation with representative branches found throughout the world. Our administrative headquarters are located in Cape Town, South Africa. If you would like to contact Pure Apnea, please complete the contact form below and
- [Freediving Competitions](https://pureapnea.com/freediving-competitions/) - Freediving Competitions Discover the wonders of the aquatic world on one breath Overview For those with a competitive spirit and a drive to be the best at what they love, Pure Apnea provides the infrastructure to organise, run and compete in sanctioned freediving competitions throughout the world. We strive to make competitions accessible and affordable
- [Register Competition Results](https://pureapnea.com/register-competition-results/) - Sorry, but you do not have permission to view this content. Please login to access this page.
- [Page 404](https://pureapnea.com/page-404/)

## Downloads

- [Instructor Licensing Agreement 2026](https://pureapnea.com/download/instructor-licensing-agreement-2026/)
- [Instructor Licensing Agreement 2025](https://pureapnea.com/download/instructor-licensing-agreement-2025/)
- [Instructor Licensing Agreement 2024](https://pureapnea.com/download/instructor-licensing-agreement-2024/)
- [Adventure Freediver Instructor Qualification Course](https://pureapnea.com/download/adventure-freediver-instructor-qualification-course/)
- [Instructor Licensing Agreement 2023](https://pureapnea.com/download/instructor-licensing-agreement-2023/)

## Courses

- [2026 Instructor Licensing](https://pureapnea.com/courses/2025-instructor-licensing-2/) - Pure Apnea 2026 Instructor Licensing Welcome to the online Pure Apnea instructor licensing system. As the world becomes increasingly digital, we all need to keep up, even if we would rather be underwater and away from it all. So we are making use of our Learning Management System to process our instructor licensing and renewals
- [2025 Instructor Licensing](https://pureapnea.com/courses/2025-instructor-licensing/) - Pure Apnea 2025 Instructor Licensing Welcome to the online Pure Apnea instructor licensing system. As the world becomes increasingly digital, we all need to keep up, even if we would rather be underwater and away from it all. So we are making use of our Learning Management System to process our instructor licensing and renewals
- [2024 Instructor Licensing](https://pureapnea.com/courses/2024-instructor-licensing/) - Pure Apnea 2024 Instructor Licensing Welcome to the online Pure Apnea instructor licensing system. As the world becomes increasingly digital, we all need to keep up, even if we would rather be underwater and away from it all. So we are making use of our Learning Management System to process our instructor licensing and renewals
- [Výukový Online Kurz EQ](https://pureapnea.com/courses/equalisation-preparation-course-cz/) - Vítejte v přípravném kurzu na vyrovnávání tlaku. Tento VOLITELNÝ přípravný kurz je určen pro studenty kurzu Pure Apnea, kteří se přihlásili do kurzu Objevitel nebo Sportovní Freediver lvl1. Cílem tohoto kurzu je pomoci vám připravit se na vyrovnání uší a dutin, které je nezbytnou součástí freedivingu. Absolvováním tohoto kurzu zjistíte problémy s vyrovnáváním ještě před
- [Equalisation Preparation Course](https://pureapnea.com/courses/equalisation-preparation-course/) - Welcome to the Pure Apnea Equalisation Preparation Course! This OPTIONAL preparation course is for Pure Apnea students who have signed up for the Adventure Freediver I or Level 1 Freediver courses. The goal of this course is to help you prepare for ear and sinus equalisation which is an essential component of freediving. By completing
- [2023 Instructor Licensing](https://pureapnea.com/courses/2022-instructor-licensing-2/) - Pure Apnea 2023 Instructor Licensing Welcome to the online Pure Apnea instructor licensing system. As the world becomes increasingly digital, we all need to keep up, even if we would rather be underwater and away from it all. So we are making use of our Learning Management System to process our instructor licensing and renewals

## Lessons

- [EPC-02 Physics and Physiology](https://pureapnea.com/lessons/epc-02-physics-and-physiology/) - When we are on land we are surrounded by an atmosphere of gas which we call air. We don’t feel it, but this gas pushes against our bodies and has a certain amount of pressure. At sea level, we could quantify this as 1 atmosphere of pressure. When we enter water, like in the ocean,
- [IR26-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir26-01-instructor-licensing-agreement/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [IR26-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir26-02-cpr-1st-aid-certification/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you MUST have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.
- [IR25-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir25-01-instructor-licensing-agreement/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [IR25-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir25-02-cpr-1st-aid-certification/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you MUST have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.
- [IR24-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir24-02-cpr-1st-aid-certification-2/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you MUST have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.
- [IR24-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir24-01-instructor-licensing-agreement-2/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [IR24-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir24-01-instructor-licensing-agreement/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [IR24-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir24-02-cpr-1st-aid-certification/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you MUST have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.
- [IR23-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir22-02-cpr-1st-aid-certification-2-2-2/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you MUST have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.
- [IR23-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir22-01-instructor-licensing-agreement-2-2-2/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [EPC-CZ-01 Úvod](https://pureapnea.com/lessons/epc-cz-01-introduction/) - Gratulujeme k přihlášení na kurz freedivingu Pure Apnea! Naše kurzy jsou navrženy tak, abyste získali znalosti a dovednosti potřebné k jistému a bezpečnému freedivingu. Během kurzu vám instruktor podrobně vysvětlí, jak zvýšení tlaku okolní vody při potápění vyžaduje, abyste používali vyrovnávací techniky a předešli tak poranění uší a dutin. Instruktor vás naučí, jak tyto vyrovnávací
- [EPC-CZ-03 Valsalva manévr](https://pureapnea.com/lessons/epc-cz-03-the-valsalva-maneuver/) - Valsalva manévr Valsalvův manévr je jednou z nejjednodušších technik vyrovnávání, které se lze naučit. Jedná se o tlakovou techniku, která využívá dýchací svaly ke stlačování vzduchu a otevírání Eustachových trubic. Takto se provádí Valsalva Valsalvu provedete tak, že sevřete nos. Zhluboka se nadechněte a pak vydechněte nosem, jako by nebyl ucpaný. Pokračujte ve výdechu do
- [EPC-CZ-02 EQ Anatomie/fyziologie](https://pureapnea.com/lessons/epc-cz-02-physics-and-physiology/) - Když jsme na souši, obklopuje nás atmosféra plynů, kterou nazýváme vzduch. Necítíme to, ale tento plyn tlačí na naše těla a má určitý tlak. Na úrovni hladiny moře bychom ho mohli vyčíslit jako tlak 1 atmosféry. Když vstoupíme do vody, například do oceánu, bazénu nebo jezera, voda obklopuje naše tělo a tlačí na nás. Tato
- [EPC-CZ-06 Skřípavé zvuky](https://pureapnea.com/lessons/epc-cz-06-squeaking-noises/) - Skřípavé zvuky Jste schopni stlačit vzduch pomocí Valsalvy nebo Frenzela, vaše uši se vyrovnají, ale slyšíte podivný pískavý zvuk kolem tváří nebo čela a případně cítíte nepohodlí nebo bolest. Přetlakování vzduchu [ANO] Nafukování nosu nebo pohyb nosu [ANO] Vyrovnávání uší [ANO] Podivný pískavý zvuk kolem tváří nebo čela [ANO] Pokud se vám to děje, můžete
- [EPC-CZ-05 Nedostatečný tlak nebo ucpání](https://pureapnea.com/lessons/epc-cz-05-insufficient-pressure-or-blockage/) - Nedostatečný tlak nebo ucpání Valsalva nebo Frenzel, nos se nafoukne, ale necítíte nebo neslyšíte, jak se vám vyrovnává tlak v uších, nebo se vyrovnává tlak jen v jednom uchu. Přetlakování vzduchu [ANO] Nafukování nosu nebo pohyb nosu [ANO] Vyrovnávání uší [NE] Pokud se vám to stává, možná nevytváříte dostatečný tlak, abyste otevřeli Eustachovy trubice. Můžete
- [EPC-CZ-08 Ovládání Glottis](https://pureapnea.com/lessons/epc-cz-08-glottis-control/) - Ovládání Glottis Při provádění Valsalvy máte pocit, že při výdechu vytváříte tlak, ale vzduch se nedostává k ústům a nos se nenafukuje. Přetlakování vzduchu [ANO] Vzduch se dostane do vašich úst [NE] Nafukování nosu nebo pohyb nosu [NE] Vyrovnávání uší [NE] Pokud se vám to děje, pak byste mohli zavírat hlasivky a bránit vzduchu v
- [EPC-CZ-07 Kontrola měkkého patra](https://pureapnea.com/lessons/epc-cz-07-soft-palate-control/) - Kontrola měkkého patra Když provádíte Valsalvu nebo Frenzela, máte pocit, že vzduch stlačujete, ale nos se nenafoukne a necítíte, že by se vaše uši vyrovnaly. Přetlakování vzduchu [ANO] Nafukování nosu nebo pohyb nosu [NE] Vyrovnávání uší [NE] Možná příčina: Měkké patro Měkké patro je měkká svalnatá část v zadní části ústní dutiny. Tvrdé patro je
- [EPC-CZ-04 Frenzelův manévr](https://pureapnea.com/lessons/epc-cz-04-the-frenzel-maneuver/) - Frenzelův manévr Valsala i Frenzelův manévr jsou sice obě vhodné formy vyrovnávání v malých hloubkách, ale Frenzelův manévr je mnohem bezpečnější a účinnější, a proto je preferovanou technikou vyrovnávání. Frenzelova technika se skládá ze dvou fází: první je přesun vzduchu z plic do krku a úst a druhá je stlačení tohoto vzduchu v horních cestách
- [EPC-01 Introduction](https://pureapnea.com/lessons/epc-01-introduction/) - Congratulations on signing up for a Pure Apnea freediving course! Our courses are designed to equip you with the knowledge and skills needed to freedive confidently and safely. During your course, your instructor will explain in detail how the increase in pressure while descending on a freedive will require you to use equalisation techniques to
- [EPC-08 Glottis Control](https://pureapnea.com/lessons/epc-08-glottis-control/) - Glottis Control While performing the Valsalva, did it feel like you were contracting your intercostal and abdominal muscles and trying to breathe out, but could the air was not reaching your mouth or nose? Pressurising the air [YES] Air reaching your mouth [NO] Nose inflating or movement of the nose [NO] Ears equalising [NO] If
- [EPC-07 Soft Palate Control](https://pureapnea.com/lessons/epc-07-soft-palate-control/) - Soft Palate Control While performing the Valsalva and/or the Frenzel maneuver, could you pressurise the air, but could not see your nose inflating and could not feel your ears equalising? Pressurising the air [YES] Nose inflating or movement of the nose [NO] Ears equalising [NO] If this is happening to you, then you could be
- [EPC-06 Squeaking Noises](https://pureapnea.com/lessons/epc-06-squeaking-noises/) - Squeaking Noises While performing the Valsalva and/or the Frenzel maneuver, could you equalise your ears, but heard a squeaking sound around your cheeks or forehead and possibly felt discomfort or pain? Pressurising the air [YES] Nose inflating or movement of the nose [YES] Ears equalising [YES] Squeaking sound from sinuses [YES] If this is happening
- [EPC-05 Insufficient Pressure or Blockage](https://pureapnea.com/lessons/epc-05-insufficient-pressure-or-blockage/) - Insufficient Pressure or Blockage While performing the Valsalva and/or the Frenzel maneuver, could you see movement just above where you were pinching your nose, but could not feel your ears equalising? Pressurising the air [YES] Nose inflating or movement of the nose [YES] Ears equalising [NO] If this is happening to you, then perhaps you
- [EPC-04 The Frenzel Maneuver](https://pureapnea.com/lessons/epc-04-the-frenzel-maneuver/) - The Frenzel Maneuver While the Valsalva and Frenzel maneuvers are both suitable forms of equalisation in shallow depths, the Frenzel is far safer and more efficient and is therefore the preferred equalisation technique. The Frenzel consists of two stages; firstly moving air from the lungs into the throat and mouth, and secondly compressing this air
- [EPC-03 The Valsalva Maneuver](https://pureapnea.com/lessons/epc-03-the-valsalva-maneuver/) - The Valsalva Maneuver The Valsalva maneuver is one of the easiest equalisation techniques to learn. It is a pressurisation technique that uses the breathing muscles to pressurise air and open the eustachian tubes. How It Is Done To perform the Valsalva start by pinching your nose closed. Take a deep breath in and then exhale
- [IR23-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir22-02-cpr-1st-aid-certification-2-2/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you MUST have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.
- [IR23-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir22-01-instructor-licensing-agreement-2-2/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [IR22-01 Instructor Licensing Agreement](https://pureapnea.com/lessons/ir22-01-instructor-licensing-agreement-2/) - Instructor Renewal Please start by downloading and completing the Instructor Licensing Agreement. After you have completed it, please upload it here and proceed to the CPR/1st Aid upload section.
- [IR22-02 CPR/1st Aid Certification](https://pureapnea.com/lessons/ir22-02-cpr-1st-aid-certification-2/) - Please upload a copy of your active CPR/1st Aid certification here. We would also like to remind you that you must have liability insurance (e.g. DAN) to teach courses in countries where liability insurance is a requirement by law for anyone teaching freediving.

## Topics

- [EPC-CZ-07-04 Měkkého patra ALTERNATIVNÍ](https://pureapnea.com/topic/epc-cz-07-04-soft-palate-alternating-positions/) - Měkkého patra ALTERNATIVNÍ Doufejme, že jste si úspěšně procvičili držení tří poloh měkkého patra. Nyní si procvičíme střídání jednotlivých poloh. Uvolnění je velmi důležité pro kontrolu měkkého patra. Přílišná snaha může vést k napínání svalů, což ztíží změnu polohy. Mějte zavřená ústa a broukejte: "hmmmmmmm". Přestaňte broukat a řekněte p, "p-uh", jako když říkáte "pero".
- [EPC-CZ-03-04 Problém 1: Nedostatečný tlak nebo ucpání](https://pureapnea.com/topic/epc-cz-03-04-problem-1-insufficient-pressure-or-blockage/) - Problém 1: Nedostatečný tlak nebo ucpání Pokud se vám při stlačení nosu nafoukne, ale v uších necítíte žádnou změnu, může to znamenat, že se jedná o zánět nebo překážku, která brání vyrovnání tlaku. Chcete-li se o těchto problémech dozvědět více a jak je řešit, prostudujte si lekci Nedostatečný tlak nebo zablokování.
- [EPC-CZ-06-01 Možná příčina: Zánět vedlejších nosních dutin](https://pureapnea.com/topic/epc-cz-06-01-cause-sinus-inflammation/) - Možná příčina: Zánět vedlejších nosních dutin Příčinou tohoto pískavého zvuku jsou obvykle zanícené dutiny, které jsou známkou toho, že při freedivingu můžete mít problémy s vyrovnáváním dutin. Více informací o tomto problému a o tom, jak jej řešit, se dozvíte po dokončení tématu o zánětech v lekci Řešení problémů.
- [EPC-CZ-04-10 Problém 3: Glottis](https://pureapnea.com/topic/epc-cz-04-10-problem-3-glottis-control/) - Problém 3: Glottis Pokud tlakujete vzduch, ale nos se nenafukuje a máte pocit, že vzduch tlačí do krku, může to znamenat problém s ovládáním glottis. Chcete-li se o tomto problému dozvědět více a zjistit, jak jej řešit, dokončete téma Glottis v lekci Řešení problémů.
- [EPC-CZ-04-09 Problém 2: Nedostatečný tlak nebo ucpání](https://pureapnea.com/topic/epc-cz-04-09-problem-2-insufficient-pressure-or-blockage/) - Problém 2: Nedostatečný tlak nebo ucpání Pokud se vám nos nafoukne, ale v uších necítíte žádnou změnu, může to znamenat, že máte zánět nebo překážku, která vám brání vyrovnat uši. Chcete-li se o tomto problému dozvědět více a zjistit, jak jej řešit, prostudujte si témata Nedostatečný tlak, Zánět a Obstrukční dysfunkce Eustachovy trubice v lekci
- [EPC-CZ-04-03 Krok 3: Uzavřít glottis](https://pureapnea.com/topic/epc-cz-04-03-step-3-close-your-glottis/) - Uzavřít glottis Nejtěžší je udržet vzduch v ústech a nenechat ho proudit zpět do plic. K tomu potřebujeme uzavřít glottis. Glottis je část hrtanu, která se skládá z hlasivek a otvoru mezi nimi. Když je uzavřena, brání proudění vzduchu dolů do průdušnice směrem k plicím. Pokud si nejste jisti, zda glottis uzavíráte, nebo pokud v
- [EPC-CZ-03-07 Problém 4: Obrácená kontrola měkkého patra](https://pureapnea.com/topic/epc-cz-03-07-problem-4-inverted-soft-palate-control/) - Obrácená kontrola měkkého patra Zkusme ještě jedno cvičení. Obraťme se! Ve stoji rozevřete nohy od sebe a předkloňte se tak, aby vám hlava visela před nohama. Nyní proveďte Valsalvu. Pokud se vám podaří vyrovnat obě uši, je to skvělé! Pokud však nejste schopni vyrovnat, může to znamenat problém s polohou měkkého patra. Více informací o
- [EPC-CZ-03-06 Problém 3: Měkkého patra](https://pureapnea.com/topic/epc-cz-03-06-problem-3-soft-palate-control/) - Měkkého patra Pokud se vám podaří stlačit vzduch, ale nos se nenafoukne a jste si jisti, že se vzduch dostává do úst, může to znamenat problém s polohou měkkého patra. Chcete-li se o tomto problému dozvědět více a zjistit, jak jej řešit, absolvujte lekci ovládání měkkého patra.
- [EPC-CZ-03-05 Problém 2: Ovládání glottis](https://pureapnea.com/topic/epc-cz-03-05-problem-2-glottis-control/) - Problém 2: Ovládání glottis Pokud stlačíte vzduch, ale nos se nenafoukne a nemáte pocit, že se vzduch dostává do úst, může to znamenat problém s ovládáním glottis. Chcete-li se o tomto problému dozvědět více a zjistit, jak jej odstranit, podívejte se na část ovládání glottis.
- [EPC-CZ-03-03 Krok 3: Natlakování](https://pureapnea.com/topic/epc-cz-03-03-step-3-pressurising/) - Natlakování Zhluboka se nadechněte a pak vydechněte nosem, jako by nebyl ucpaný. Při výdechu do nosu byste měli vidět, jak se kůže nad místem, kde nos svíráte, rozšiřuje směrem ven nebo se nafukuje jako balónek. Měli byste také cítit tlak vzduchu, který tlačí na vaše prsty. Při stlačování byste měli také cítit pocit v uších,
- [EPC-CZ-03-02 Krok 2: Sevřete nos](https://pureapnea.com/topic/epc-03-02-step-2-nose-pinch-2/) - Sevřete nos Nyní si sevřete nos. Sevřete ho zespodu, abyste si zvykli na správnou polohu rukou při freedivingu. Pomocí zrcátka uvidíte, jak se vám při výdechu a stlačení vzduchu nafoukne nos.
- [EPC-CZ-03-01 Krok 1: Výdech nosem](https://pureapnea.com/topic/epc-cz-03-01-step-1-nose-exhalation/) - Nácvik výdechu nosem Nyní si to rozdělíme na jednotlivé kroky. Začněte nácvikem výdechu z nosu. Nadechněte se, nechte ústa zavřená a vydechněte nosem, jako byste vzdychali. Opakujte to tak dlouho, dokud si tento pohyb neosvojíte. Nyní to zopakujte, ale tentokrát pokračujte ve výdechu a postupně zvyšujte sílu výdechu. Stáhněte břišní a mezižeberní svaly. Možná ucítíte,
- [EPC-CZ-08-01 Ovládání Glottis](https://pureapnea.com/topic/epc-cz-08-01-cause-the-glottis/) - Ovládání Glottis Glottis je část hrtanu, která se skládá z hlasivek a otvoru mezi nimi. Když je uzavřená, brání proudění vzduchu průdušnicí směrem k plicím. Při Frenzelově manévru tlačíme vzduch jak nahoru směrem k nosní dutině, tak dolů k plicím. Nechceme, aby tento vzduch proudil dolů do plic, protože by se ztratil tlak potřebný k
- [EPC-CZ-07-03 Měkkého patra NEUTRÁLNÍ](https://pureapnea.com/topic/epc-cz-07-03-soft-palate-neutral-position/) - Měkkého patra NEUTRÁLNÍ Třetí poloha měkkého patra je neutrální nebo uvolněná poloha. Otevřete ústa a dýchejte nosem i ústy současně. Můžete zvednout prst k ústům a k nosu, abyste cítili pohyb vzduchu. Toto cvičení vyzkoušejte také v obrácené poloze. Pokud se vám nedaří dýchat nosem a ústy současně, zkuste při výdechu vyslovit a udržet zvuk
- [EPC-CZ-07-02 Měkké patro DOLŮ](https://pureapnea.com/topic/epc-cz-07-02-soft-palate-down-position/) - Měkké patro DOLŮ Nyní spustíme měkké patro do dolní polohy. Otevřete ústa a dýchejte pouze nosem. Můžete zvednout prst k ústům, abyste cítili pohyb vzduchu. Vyzkoušejte toto cvičení také v obrácené poloze. Poté zavřete ústa, naplňte tváře vzduchem a dýchejte nosem, aniž by vzduch unikal z úst. Chcete-li zvýšit obtížnost tohoto cvičení, jemně stiskněte tváře
- [EPC-CZ-07-01 Měkkého patra NAHORU](https://pureapnea.com/topic/epc-cz-06-01-soft-palate-up-position/) - Měkkého patra NAHORU Začněme zvednutím měkkého patra do horní polohy. Otevřete ústa a dýchejte pouze ústy. Můžete zvednout prst k nosním dírkám, abyste cítili pohyb vzduchu nosem. Toto cvičení vyzkoušejte také v obrácené poloze. Poté zívněte a snažte se vydechovaný vzduch směřovat pouze ven z úst. Opakujte s prstem u nosních dírek a vnímejte pohyb
- [EPC-CZ-05-05 Cvičení: Opakování EQ](https://pureapnea.com/topic/epc-cz-05-05-exercise-equalisation-repetitions/) - Cvičení: Opakování EQ Po zahřátí se můžete pokusit o vyrovnání pomocí Valsalvy nebo Frenzela. U každého cviku proveďte 5 krát následující cviky. Začněte velmi jemným tlakem. Jen tolik, abyste cítili mírný tlak v místě, kde si stlačujete nos. Opakujte pětkrát. Poté ještě trochu zvyšte tlak. Opakujte pětkrát. Nyní vyrovnávejte tak silně, jak to obvykle děláte
- [EPC-CZ-05-04 Cvičení: Masáž uší a hlavy](https://pureapnea.com/topic/epc-cz-05-04-exercise-ear-and-head-massage/) - Cvičení: Masáž uší a hlavy Začněme masáží tragu. Tragus je malá chlopeň. Uchopte tragus a krouživými pohyby jej vytáhněte směrem ven. Poté krouživými pohyby masírujte přední část ucha. Poté zatlačte a přidržte. Nyní si krouživými pohyby dvěma prsty na každé straně masírujte spánky. Následuje velmi důležitý cvik, protažení čelistí. Zatlačte čelist a pohybujte s ní
- [EPC-CZ-05-03 Možná příčina: Obstrukční dysfunkce Eustachovy trubice](https://pureapnea.com/topic/epc-cz-05-03-cause-obstructive-eustachian-tube-dysfunction/) - Možná příčina: Obstrukční dysfunkce Eustachovy trubice Jednou z hlavních příčin obstrukční dysfunkce Eustachovy trubice je zánět, ale může jít i o strukturální a svalové příčiny. Opět se důrazně doporučuje vyhledat odbornou lékařskou pomoc při diagnostice a léčbě obstrukční dysfunkce Eustachovy trubice. Někteří lidé se rodí s úzkými nebo nepravidelnými Eustachovými trubicemi a mají problémy se
- [EPC-CZ-05-02 Možná příčina: Zánět](https://pureapnea.com/topic/epc-cz-05-02-cause-inflammation/) - Možná příčina: Zánět Tkáň v horní části nosní dutiny může být zanícená. Nejčastějšími příčinami tohoto zánětu jsou virové infekce, alergie, potravinová intolerance, kouření a vystavení suchému nebo znečištěnému vzduchu. V důsledku tohoto zánětu může být otevírání Eustachovy trubice obtížnější. V první řadě je třeba vyhledat odbornou lékařskou pomoc. Váš lékař bude schopen diagnostikovat zánět a
- [EPC-CZ-05-01 Možná příčina: Nedostatečný tlak](https://pureapnea.com/topic/epc-cz-05-01-cause-not-enough-pressure/) - Možná příčina: Nedostatečný tlak Při vyrovnávání můžete vytvořit dostatečný tlak, abyste pohnuli kůží kolem nosu, ale ne dostatečný k otevření Eustachových trubic. Při vyrovnávání vyvíjejte větší tlak a ujistěte se, že kůže nad místem, kde nos svíráte, je napnutá. Pokud ji stisknete, měla by klást odpor a měla by se odrazit zpět.
- [EPC-CZ-04-08 Problém 1: Měkké patro](https://pureapnea.com/topic/epc-cz-04-08-problem-1-soft-palate-control/) - Problém 1: Měkké patro Pokud jste při zkoušení těchto 4 zámků měli pocit, že se vám daří vzduch úspěšně stlačit a natlakovat, ale nedostával se vám do nosu, kde jste měli vidět a cítit, jak se vám nafukuje nos, a vaše uši se nevyrovnaly, pak bylo vaše měkké patro s největší pravděpodobností ve špatné poloze.
- [EPC-CZ-04-07 Krok 7: H-lock](https://pureapnea.com/topic/epc-cz-04-07-step-7-pressurising-h-lock/) - H-lock Poslední poloha jazyka se nazývá H-lock. Zámek H lze provádět se zavřenými ústy. Zámek H lze provádět i s otevřenými ústy. U některých z následujících cvičení bude použita poloha s otevřenými ústy. Při freedivingu se však obvykle používá poloha zavřených úst. Tato poloha slouží ke stlačení malého množství vzduchu v zadní části krku. Ze
- [EPC-CZ-04-06 Krok 6: K-lock](https://pureapnea.com/topic/epc-cz-04-05-step-6-pressurising-k-lock/) - K-lock Další možností je vyzkoušet polohu jazyka K-lock. Tato poloha jazyka je užitečná pro stlačování menších objemů vzduchu a pro mnoho lidí může být přirozenější. K-lock lze provádět se zavřenými ústy. K-lock lze provádět i s otevřenými ústy. U některých z následujících cvičení bude použita poloha s otevřenými ústy. Při freedivingu se však obvykle používá
- [EPC-CZ-04-05 Krok 5: T-lock](https://pureapnea.com/topic/epc-cz-04-05-step-5-pressurising-t-lock/) - T-lock Poté můžeme jazykem stlačit vzduch v poloze T-lock. T-lock lze provádět se zavřenými ústy. T-lock lze provádět i s otevřenými ústy. U většiny následujících cvičení se používá poloha s otevřenými ústy. Při freedivingu se však obvykle používá poloha zavřených úst. Písmeno T vyslovujte stejně, jako když říkáte "ten" nebo "Tea". T-uh. T-uh. Špička jazyka
- [EPC-CZ-04-04 Krok 4: Zámek tváře](https://pureapnea.com/topic/epc-cz-04-04-step-4-pressurising-cheek-lock/) - Zámek tváře Posledním krokem je stlačení vzduchu. První způsob, jak toho dosáhnout, je stlačit vzduch pomocí čelistních a lícních svalů. Říkejme tomu lícní zámek. K tomu potřebujete mít v ústech dostatek vzduchu, aby se vám trochu nafoukly tváře. Pokročilá varianta Frenzela, nazvaná Frenzel-Fattah nebo Mouthfill, také vyžaduje naplnění úst vzduchem, ale při této technice jsou
- [EPC-CZ-04-02 Krok 2: Nasátí vzduchu do úst](https://pureapnea.com/topic/epc-cz-04-02-step-2-moving-air-into-your-mouth/) - Nasátí vzduchu do úst Dalším krokem je nasátí vzduchu do úst. Je sice možné provést Frenzelův nádech s otevřenými ústy, ale tím se omezíte pouze na používání jazyka a svalů hrdla ke stlačování vzduchu. Začněte tím, že budete mít ústa zavřená. Pomocí břišních a mezižeberních svalů jemně vytlačte trochu vzduchu z plic do úst.
- [EPC-CZ-04-01 Krok 1: Sevření nosu a nádech](https://pureapnea.com/topic/epc-cz-04-01-step-1-pinching-nose-and-inhaling/) - Sevření nosu a nádech Stisknutí nosu a nádech jsou stejné jako u Valsalvy nádechu. Pokud s tím potřebujete pomoci, vraťte se k lekci Valsalva.
- [EPC-06-01 Cause: Sinus inflammation](https://pureapnea.com/topic/epc-06-01-cause-sinus-inflammation/) - Cause: Sinus inflammation Inflamed sinuses are usually the reason for this squeaking sound and an indication that you might experience sinus equalisation problems while freediving. Please learn more about this problem and how to troubleshoot it by completing the Inflammation topic in the Insufficient Pressure Or Blockage lesson.
- [EPC-05-05 Exercise: Equalisation Repetitions](https://pureapnea.com/topic/epc-05-05-exercise-equalisation-repetitions/) - Exercise: Equalisation Repetitions Now that you have warmed up you can try equalising using the Valsalva or Frenzel. Perform the following 5 times for each exercise. Start by pressurising very gently. Just enough to feel a bit of pressure where you are pinching your nose. Next increase the pressure a bit more. Now equalise as
- [EPC-05-04 Exercise: Ear and head massage](https://pureapnea.com/topic/epc-05-04-exercise-ear-and-head-massage/) - Exercise: Ear and head massage The following exercises are great for those with relaxation problems and Obstructive Eustachian Tube Dysfunction. Let’s start with a tragus massage. The tragus is the little flap. Grab the tragus and pull it outwards and in a circular motion. Next, massage the front of the ear with circular motions. Then
- [EPC-05-03 Cause: Obstructive Eustachian Tube Dysfunction](https://pureapnea.com/topic/epc-05-03-cause-obstructive-eustachian-tube-dysfunction/) - Cause: Obstructive Eustachian Tube Dysfunction While inflammation is one of the primary causes of Obstructive Eustachian Tube Dysfunction, there could also be structural and muscular causes. Again, it is highly recommended that you seek professional medical help to diagnose and treat Obstructive Eustachian Tube Dysfunction. Some people are born with narrow or irregular eustachian tubes
- [EPC-05-02 Cause: Inflammation](https://pureapnea.com/topic/epc-05-02-cause-inflammation/) - Cause: Inflammation The tissue in your upper nasal cavity could be inflamed. The most common reasons for this inflammation are viral infections, allergies, food intolerances, smoking and exposure to dry or dirty air. As a result of this inflammation, opening the eustachian tubes may be harder. The first thing to do is to seek professional
- [EPC-04-10 Problem 3: Glottis control](https://pureapnea.com/topic/epc-04-10-problem-3-glottis-control/) - Problem 3: Glottis control If you are pressurising the air, but your nose is not inflating and it feels like the air is pushing down your throat then this could indicate a glottis control problem. To learn more about this problem and how to troubleshoot it, please complete the Glottis Control lesson.
- [EPC-04-09 Problem 2: Insufficient pressure or blockage](https://pureapnea.com/topic/epc-04-09-problem-2-insufficient-pressure-or-blockage/) - Problem 2: Insufficient pressure or blockage If your nose is inflating, but you do not feel a change in your ears, then this could indicate that there is inflammation or an obstruction preventing you from equalising your ears. To learn more about this problem and how to troubleshoot it, please study the Insufficient Pressure or
- [EPC-04-07 Step 7: Pressurising – H-lock](https://pureapnea.com/topic/epc-04-07-step-7-pressurising-h-lock/) - Pressurising – H-lock The last tongue position is called the H-lock. The H-lock can be performed with the mouth closed. The H-lock can also be performed with the mouth open. For some of the following exercises the mouth open position will be used. However when freediving the mouth closed position is usually used. This position
- [EPC-04-08 Problem 1: Soft palate control](https://pureapnea.com/topic/epc-04-08-problem-1-soft-palate-control/) - Problem 1: Soft palate control If, while trying these 4 locks, you felt that you were successfully squeezing and pressurising the air, but it wasn’t reaching your nose where you should have seen and felt the flesh of your nose inflating and your ears did not equalise then your soft palate was most likely in
- [EPC-03-07 Problem 4: Inverted soft palate control](https://pureapnea.com/topic/epc-03-07-problem-4-inverted-soft-palate-control/) - Inverted Soft Palate Control Let's try one more exercise. Let’s get inverted! In a standing position, open your legs apart and bend over so that your head is hanging in front of your legs. Now perform the Valsalva. If you are able to equalise both ears then that's great! However, if you are not able
- [EPC-03-03 Step 3: Pressurising](https://pureapnea.com/topic/epc-03-03-step-3-pressurising/) - Pressurising Take a deep breath in and then exhale through your nose as if it wasn’t blocked. As you exhale into your nose, you should see the skin above where you are pinching your nose expand outwards or inflate like a balloon. You should also feel air pressure pushing against your fingers. While you are
- [EPC-08-01 Cause: The glottis](https://pureapnea.com/topic/epc-08-01-cause-the-glottis/) - Cause: The glottis The glottis is the part of the larynx, consisting of the vocal fold and the opening between them. When it is closed, it blocks air from flowing down the trachea towards the lungs. When we perform the Frenzel the air we pressurise is pushing both up towards the nasal cavity and down
- [EPC-07-04 Soft palate – Alternating positions](https://pureapnea.com/topic/epc-07-04-soft-palate-alternating-positions/) - Soft palate – Alternating positions Hopefully you have successfully practised holding the three soft palate positions. Now we are going to practise alternating between the positions. Relaxation is very important for soft palate control. Trying too hard can result in the tensing of muscles which will make it harder to switch positions. Keep your mouth
- [EPC-07-03 Soft palate - Neutral position](https://pureapnea.com/topic/epc-07-03-soft-palate-neutral-position/) - Soft palate - Neutral position The third soft palate position is the neutral or relaxed position. Open your mouth and breathe through your nose and mouth at the same time. You can lift a finger to your mouth and to your nose to feel for the air movement. Also try this exercise in an inverted
- [EPC-07-02 Soft palate - Down position](https://pureapnea.com/topic/epc-07-02-soft-palate-down-position/) - Soft palate - Down position We will now drop the soft palate into the down position. Open your mouth and only breathe through your nose. You can lift a finger to your mouth to feel for any air movement. Also try this exercise in the inverted position. Next, close your mouth, fill your cheeks with
- [EPC-07-01 Soft palate - Up position](https://pureapnea.com/topic/epc-06-01-soft-palate-up-position/) - Soft palate - Up position Let’s start by lifting the soft palate into the up position. Open your mouth and breathe only through your mouth. You can lift a finger to your nostrils to feel for any air movement through your nose. Also try this exercise in an inverted position. Next, yawn and try to
- [EPC-05-01 Cause: Not enough pressure](https://pureapnea.com/topic/epc-05-01-cause-not-enough-pressure/) - Cause: Not enough pressure When you equalise, you may be creating enough pressure to move the skin around your nose, but not enough to open your eustachian tubes. When you equalise apply more pressure and make sure that the skin above where you are pinching your nose is tight from expanding outwards. If you squeeze
- [EPC-04-06 Step 6: Pressurising - K-lock](https://pureapnea.com/topic/epc-04-05-step-6-pressurising-k-lock/) - Pressurising - K-lock The K-lock tongue position is the next one to try out. This tongue position is useful for pressurising smaller volumes of air and for many people may feel like a more natural position. The K-lock can be performed with the mouth closed. The K-lock can also be performed with the mouth open.
- [EPC-04-05 Step 5: Pressurising - T-lock](https://pureapnea.com/topic/epc-04-05-step-5-pressurising-t-lock/) - Pressurising - T-lock Next, we can use our tongue to squeeze the air in the T-lock position. The T-lock can be performed with the mouth closed. The T-lock can also be performed with the mouth open. For most of the following exercises the mouth open position will be used. However when freediving the mouth closed
- [EPC-04-04 Step 4: Pressurising - Cheek lock](https://pureapnea.com/topic/epc-04-04-step-4-pressurising-cheek-lock/) - Pressurising - Cheek lock The final step is to pressurise the air. The first way to do this is using the jaw and cheek muscles to compress the air. Let’s call this the Cheek lock. To do it, you will need enough air in your mouth to puff out your cheeks a bit. An advanced
- [EPC-04-03 Step 3: Closing your glottis](https://pureapnea.com/topic/epc-04-03-step-3-close-your-glottis/) - Closing your glottis The hard part is keeping the air in your mouth without letting it flow back down into your lungs. To do this we need to close the glottis. The glottis is part of the larynx, consisting of the vocal fold and the opening between them. When it is closed, it blocks air
- [EPC-04-02 Step 2: Moving air into your mouth](https://pureapnea.com/topic/epc-04-02-step-2-moving-air-into-your-mouth/) - Moving air into your mouth Moving some air into your mouth is the next step. While it is possible to perform the Frenzel with your mouth open, this will restrict you to only using the tongue and throat muscles to pressurise the air. Start by keeping your mouth closed. Use your abdominal and intercostal muscles
- [EPC-04-01 Step 1: Pinching nose and inhaling](https://pureapnea.com/topic/epc-04-01-step-1-pinching-nose-and-inhaling/) - Pinching nose and inhaling Pinching your nose and breathing in are the same as we did for the Valsalva. Pinch your nose from below and keep your elbow close to your body so that you get into the habit of having the correct arm position for freediving.
- [EPC-03-04 Problem 1: Insufficient pressure or blockage](https://pureapnea.com/topic/epc-03-04-problem-1-insufficient-pressure-or-blockage/) - Problem 1: Insufficient pressure or blockage If your nose is inflating when you pressurise, but you do not feel a change in your ears, then this could indicate that there is inflammation or an obstruction preventing you from equalising your ears. To learn more about these problems and how to troubleshoot them, please study the
- [EPC-03-05 Problem 2: Glottis control](https://pureapnea.com/topic/epc-03-05-problem-2-glottis-control/) - Glottis Control If you pressurise the air, but your nose does not inflate and it doesn’t feel like the air is reaching your mouth then this could indicate a glottis control problem. To learn more about this problem and how to troubleshoot it, please complete the Glottis Control lesson.
- [EPC-03-06 Problem 3: Soft palate control](https://pureapnea.com/topic/epc-03-06-problem-3-soft-palate-control/) - Soft palate control If you are able to pressurise the air, but your nose does not inflate and you are sure the air is reaching your mouth then this could indicate a soft palate position problem. To learn more about this problem and how to troubleshoot it, please complete the Soft Palate lesson.
- [EPC-03-02 Step 2: Nose Pinch](https://pureapnea.com/topic/epc-03-02-step-2-nose-pinch/) - Nose Pinch Now pinch your nose closed. Pinch it from below and tuck your elbow in so that you get into the habit of having the correct arm position for freediving. This position will also allow you to see the inflation of your nose in a mirror when you exhale and pressurise the air.
- [EPC-03-01 Step 1: Nose Exhalation](https://pureapnea.com/topic/epc-03-01-step-1-nose-exhalation/) - Nose Exhalation Practice Now let’s break it up into steps. Start by practising exhaling out of your nose. Breathe in, keep your mouth closed and exhale through your nose as if you are sighing. Repeat this until you are comfortable with the motion. Now do it again, but this time continue exhaling and gradually increase

## Quizzes

- [Disciplines](https://pureapnea.com/quizzes/disciplines/)

## Assignments

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