Manual of Freediving Review: The Definitive Guide to Underwater Breath-Hold Diving
Manual of Freediving by Umberto Pelizzari and Stefano Tovaglieri remains one of the most comprehensive books written on the sport. First published in Italian and later translated into English, this 300+ page guide draws on Pelizzari's experience as a multiple world record holder to deliver both scientific depth and practical training advice.
Whether you're researching freediving before your first course or looking to deepen your understanding of the sport's physiology, this book has earned its reputation as essential reading. But how well does it actually cover the topics freedivers care about? Let's break it down.
Book Overview
Authors: Umberto Pelizzari & Stefano Tovaglieri
Pages: ~320 pages
Best for: Intermediate freedivers and those who want to understand the science behind the sport
Reading level: Technical but accessible
Freediving Physiology: The Book's Greatest Strength
The physiology chapters are where Manual of Freediving truly shines. Pelizzari and Tovaglieri explain the mammalian dive reflex, blood shift, and oxygen conservation mechanisms with clarity that's rare in freediving literature.
The book covers how your body responds to breath-holding and depth: peripheral vasoconstriction, bradycardia, splenic contraction, and the blood shift that protects your lungs at depth. These aren't just academic concepts—understanding them helps you train more effectively and recognize what's happening during a dive.
The explanation of Boyle's Law and its effects on the body at depth is particularly well done. The authors connect the physics directly to practical concerns like equalization timing and lung squeeze prevention.
One limitation: some of the physiological research cited is now dated. The core principles remain accurate, but newer studies have refined our understanding of topics like decompression stress in freedivers.
Equalization Techniques: Frenzel and Beyond
Manual of Freediving provides one of the clearest written explanations of the Frenzel equalization technique available. The book breaks down the tongue piston movement, soft palate control, and glottic closure in detail.
The anatomical diagrams help visualize what's happening inside your head during equalization—something that's notoriously difficult to teach from text alone. The book also covers the progression from Valsalva to Frenzel to mouthfill, explaining when and why each technique becomes necessary.
If you're struggling with Frenzel equalization, this book provides the theoretical foundation to understand what you're trying to achieve. However, equalization is ultimately a motor skill that requires hands-on practice and often direct feedback from an instructor.
The mouthfill technique receives less attention than it deserves for a book of this depth, reflecting the era when it was written—before mouthfill became standard practice for deeper diving.
Training Methods and Tables
The training chapters cover both pool and depth work, including CO2 and O2 tolerance tables, dry static training, and progression strategies. Pelizzari shares training approaches that helped him achieve world records.
The book emphasizes the importance of proper breathing techniques and relaxation before dives. The sections on diaphragmatic breathing and pre-dive breathe-up protocols remain relevant to modern training.
A word of caution: some of the training protocols described are advanced and assume you're training with proper safety supervision. The intensity and volume of training appropriate for a world champion may not be appropriate—or safe—for recreational freedivers.
Safety and Blackout Prevention
The book covers shallow water blackout and the physiological mechanisms behind hypoxic loss of consciousness. Understanding why blackouts happen is the first step in preventing them.
However, the safety protocols have evolved since publication. Modern emphasis on the buddy system and structured safety procedures—particularly for depth training—goes beyond what the book covers. This isn't a criticism of the book itself, but rather a reminder that safety standards continue to develop.
Mental Preparation and Psychology
Pelizzari dedicates significant attention to the mental aspects of freediving: visualization, managing fear, achieving relaxation under pressure, and the meditative qualities of breath-hold diving.
These chapters draw on his competition experience and offer genuine insight into the mental game required at elite levels. For recreational freedivers, the principles of relaxation and present-moment awareness remain directly applicable.
The discussion of fear management is particularly valuable. Learning to recognize and work with fear rather than fighting it is essential for progressing in freediving.
Who Should Read This Book?
Manual of Freediving is ideal for freedivers who have completed at least a beginner course and want to understand the science behind what they're learning. The book assumes some basic familiarity with freediving concepts.
Intermediate freedivers looking to deepen their theoretical knowledge
Those interested in the physiology of breath-hold diving
Freedivers struggling with equalization who want to understand the mechanics
Anyone considering instructor training who needs comprehensive background knowledge
Complete beginners may find some sections dense. Consider reading it alongside or after your first course rather than before.
Final Verdict
Manual of Freediving deserves its status as a foundational text in the sport. The physiology chapters alone justify the purchase for any serious freediver. The equalization explanations remain among the best in print.
The book shows its age in some areas—mouthfill technique, updated safety protocols, and recent physiological research aren't covered. But the core content remains accurate and valuable.
Strengths: Comprehensive physiology, clear Frenzel explanation, training methodology, mental preparation
Weaknesses: Some dated research, limited mouthfill coverage, advanced training protocols may not suit all readers
Rating: 4.5/5 — Essential reading for freedivers who want to understand the science of the sport
Pair this book with hands-on instruction from a qualified instructor and you'll have both the theoretical foundation and practical skills to progress safely in freediving.