FREEDIVING
FOUNDATIONS
- LAKE BOLSENA | ITALY -
27th - 30th - JUNE 2026
Inside the experience
This retreat takes place on the shores of Lake Bolsena, a wild, volcanic lake in central Italy. The shoreline is open and raw, with dark sand, clear water, and long stretches where nature still sets the pace. The lake stays warm through the summer, with good visibility, making it the perfect place for beginner freedivers to train without cold or unnecessary stress.
We’ll also explore the lake by boat, visiting small islands and enjoying swims along the way.
This retreat takes place on the shores of Lake Bolsena, a wild, volcanic lake in central Italy. The shoreline is open and raw, with dark sand, clear water, and long stretches where nature still sets the pace. The lake stays warm through the summer, with good visibility, making it the perfect place for beginner freedivers to train without cold or unnecessary stress.
We’ll also explore the lake by boat, visiting small islands and enjoying swims along the way.
Days are built around depth sessions from the boat, relaxed swims straight from the house on the lake, and practical skill-building. Breathing, relaxation, and equalization are taught as embodied practices, with clear guidance and plenty of repetition so techniques actually stick. Yin yoga and somatic practices support recovery and awareness, helping integrate what you train in the water. This is a setting where freediving feels accessible, grounded, and enjoyable, while still offering the structure needed to build solid foundations.
Evenings are for unwinding, good food, walks through the village of Bolsena, and soaking up the kind of quiet, dolce vita rhythm that makes a week feel complete. By the end of the retreat, you’ll leave with a clearer understanding of how to breathe, relax, and equalize, along with a real sense of confidence and ease in the water.
Learn and refine freediving fundamentals on wild Lake Bolsena: depth sessions, breathing, equalization, and plenty of time in warm, clear water.
Days are built around depth sessions from the boat, relaxed swims straight from the house on the lake, and practical skill-building. Breathing, relaxation, and equalization are taught as embodied practices, with clear guidance and plenty of repetition so techniques actually stick. Yin yoga and somatic practices support recovery and awareness, helping integrate what you train in the water. This is a setting where freediving feels accessible, grounded, and enjoyable, while still offering the structure needed to build solid foundations.
Evenings are for unwinding, good food, walks through the village of Bolsena, and soaking up the kind of quiet, dolce vita rhythm that makes a week feel complete. By the end of the retreat, you’ll leave with a clearer understanding of how to breathe, relax, and equalize, along with a real sense of confidence and ease in the water.
highlights
- Depth sessions from the boat (line diving)
- Breathing practice to find your optimal breathe-up and better prepare for your dives
- Static apnea sessions to train your breath-hold and feel your progress
- Equalization masterclass with clear, practical guidance to really understand and master your Frenzel
- Yin yoga, somatic practices, and meditation to support relaxation, recovery, and body awareness
- Exploring the lake by boat, visiting small islands, and enjoying swims in clear water
- Summer vibes: walks through the village, good food, chats, and the simple pleasures of lakeside life
- Real good vibes, the kind that make you feel grounded, present, and fully in the water
- Small-group learning and connection, with time for quiet moments and shared experience
Who this trip is for
Beginner freedivers (0–18/20m) who want real practice and to focus on the skills that actually matter.
If you’ve done a Level 1 course, this is your chance to train those skills in depth.
If you haven’t, it’s the perfect place to learn. Small groups = exercises feel almost like 1:1 coaching, with plenty of personal guidance.
Between dives, enjoy small-group time, swims, islands, good food, and the scenery.
If you’ve done a Level 1 course, this is your chance to train those skills in depth.
If you haven’t, it’s the perfect place to learn. Small groups = exercises feel almost like 1:1 coaching, with plenty of personal guidance.
Between dives, enjoy small-group time, swims, islands, good food, and the scenery.
Beginner freedivers (0–18/20m) who want real practice and to focus on the skills that actually matter.
If you’ve done a Level 1 course, this is your chance to train those skills in depth.
If you haven’t, it’s the perfect place to learn. Small groups = exercises feel almost like 1:1 coaching, with plenty of personal guidance.
Between dives, enjoy small-group time, swims, islands, good food, and the scenery.
PROGRAM
to be planned:
included:
- 3 nights accommodation right on the lake
- Depth sessions from the boat (x3)
- Static apnea sessions
- Mindfulness, breathing, and somatic practice
- Equalization workshop with clear, practical guidance
- Breakfast, tea, coffee & snacks
- Meals beyond breakfast are flexible: enjoy local, affordable restaurants, or do a group grocery run and cook at the house
- Equipment support: we can help with wetsuits or other gear if you don’t have your own
- Diving insurance is required (we recommend DAN, though other providers are fine)
Our villa sits right on the lake, with direct access to the water and a quiet, peaceful area. It’s spacious, with everyone having their own bed, and plenty of spots to relax, read a book, or have a chat with the group. Perfect for unwinding between dives and enjoying the lakeside atmosphere.
About the villa
You can expect warm summer weather with daytime highs around 28–30 °C and nights cooling to roughly 24–25 °C.
The sea is very swim‑friendly in July, with average surface temperatures typically around 24–26 °C, making the water warm and pleasant for freediving, swimming, and extended water time.
The sea is very swim‑friendly in July, with average surface temperatures typically around 24–26 °C, making the water warm and pleasant for freediving, swimming, and extended water time.
Weather
meet the hosts
Ila | I’m Ilaria, a full-time freediving coach since 2020. I’ve taught over 1,000 students from beginners to competitors. My work is about real learning: understanding what actually matters, adapting techniques to the person in front of me, and creating conditions where skills can truly settle.
Last summer I went scouting for a location and landed in Bolsena. I fell in love immediately: the lake, the calm, how well preserved the place is… (and, the wine is very good). It felt like the perfect setting to slow things down, train properly, and enjoy being in the water without pressure. I’m really excited to welcome you here.
Franci | I’ve always felt a strong connection with the water. For me it’s a place where everything slows down and breathing becomes the only thing that really matters.
Freediving quickly became one of my favorite ways to experience that feeling. It’s not just about depth, but about awareness, relaxation, and learning to trust your breath. My experience with yoga also shapes the way I approach the water, with a focus on breathing, relaxation, and body awareness.
I love creating spaces where people can slow down, spend time in the water, and enjoy the process without pressure. And if there’s good food, good wine, and a beautiful place around us… even better.
Through these retreats, our intention is simply to share this experience with others and create a space where people can explore the water with curiosity, calm, and respect for their own pace.
Ila
I’m someone who feels best when life slows down to the pace of the sea.
Swimming before breakfast, sharing meals, and letting days unfold without rushing is where I feel most present and alive. I’m a freediving coach, traveler, and organizer of adventures.
I love creating spaces where people can relax into the experience, connect with the ocean, and with each other, without pressure or expectations.
I can’t wait to share that way of living at sea with you.
Franci
I’ve been drawn to the ocean for as long as I can remember.
I grew up traveling and spending time on sailboats, always feeling most alive near the sea. Over the years, that connection evolved from scuba diving to freediving, drawn to the quiet space beneath the surface where everything slows down.
I’m also a Yin Yoga teacher, inspired by softness and presence, yet there’s another part of me that always seeks adrenaline and adventure.
I’m passionate about creating experiences where adventure and calm coexist, where we can dive deep, sail far, share meaningful conversations and reconnect with what truly matters.
FAQ
By train, you can reach Viterbo or Orvieto, then take a bus. We can also help organize a group transfer. Flying? Land in Rome, then bus to Viterbo. We’re happy to help you sort it out.Renting a car is also a great option, especially if you’re planning to extend your visit and explore the surrounding area.
Yes, AIDA 1 or 2 can be issued for those who want it. This retreat is all about skill-building, so we focus on training rather than strict requirements, but we can arrange certification if you like.
Absolutely! Just let us know in advance.
No problem at all, meals can easily accommodate your preferences.
Yet! Ilaria will guide you step by step to fix this, guaranteed.
No worries - we’ll teach you how to breathe, relax, and hold your breath seamlessly.
To secure your spot, a deposit of €400 is required. You’re welcome - and encouraged - to pay more at the time of your deposit if you wish. The full balance is due 40 days before the start of the trip (18th May 2026).
Before you make your deposit, we offer a free 15-minute onboarding call with your hosts. This is a chance to meet us, ask any questions about the trip, and make sure it’s the right fit for you.
