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Costa Rica Freediving Survival Apnea

Beginner difficulty
Instruction in English
Breakfast included
Airport transfer available

During this course, Freediving Costa Rica™ & Survival Apnea™ will take people through the amazing world of conscious breathing and breath-holding.

This course was designed by freedivers and big wave surfers. Gathering both communities' knowledge, you will learn and experience the true power of breath and human potential.

Meet the instructors

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  • Full equipment
  • Surfboard rental
  • Welcome smoothie, bike rental
  • 1-night accommodation at Hotel La Posada
  • Transportation
  • Breakfast

Skill level

  • Beginner
  • Intermediate


2 days with instruction in English
The organizer also speaks: French, Portuguese, Spanish
Airport transfer available:
Daniel Oduber Quirós International Airport (US$50 per person)
Airport transfer available:
Juan Santamaría International Airport (US$50 per person)
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Check-in Time:
Check-out Time:


  • Swimming pool (outdoor)
  • Air-conditioned rooms
  • Bar
  • Café
  • Dining area
  • Environmentally friendly
  • Kitchen
  • Lounge
  • Luggage room / storage
  • Multilingual staff
  • Restaurant
  • ATM / banking
  • Convenience / grocery store
  • Free parking
  • Free Wi-Fi
  • Laundry
  • Library
  • Tour assistance
  • Valet

An international hostel and a typical 'Posada' in the middle of Santa Teresa, few steps from the beach, in one of the best spots to surf and enjoy the suggestive colors of the sunset on the ocean.

In La Posada, they offer a common area with billiard and the bar, a lounge atmosphere with videos and music, hammocks, a communal kitchen, and a swimming pool. They love to gather, have family dinner, and unite with all cultures. Come join them and be part of the La Posada family.

You will have options to choose a private double room with a private bathroom or a dorm with a private bathroom that you can share with five to six people. Those rooms are also equipped with Wi-Fi, an air conditioner, and cable TV.


The itinerary will be shared with you the moment you arrive so you'll have everything planned according to what the instructors recommend, taking into your account the level and necessities. However, it mostly consists of a healthy breakfast at the hostel and the first lesson at the hostel itself. Then you will have the afternoon for surfing Santa Teresa's waves that are known for being one of the best and most constants in the world (as you have surfboards included in the package). The next days is something similar and if you are interested in staying more days you will just let them know. You also have the option of having the whole course in one day and the second day completely free.

The course can be done as a one day experience or split into 2 days ( day 1: theory and breathing session, day 2: swimming pool session). Ideally, the swimming pool session is carried out on a 25 meters pool, in order to provide the best service and customer experience for the swimming pool training drills.

This course includes Survival Apnea International Certification, which allows participants to access Survival Apnea Community in Santa Teresa, where they will be able to attend weekly training, coaching, and be part of the Survival Apnea e-community.

The course starts with basic freediving theory and knowledge, in order to build a solid foundation and understanding before jumping into the physical practice. Afterward, you will have a breathing and breath-holding dry session and you will finish the experience with a full swimming pool session (2 to 3 hours approximately).

Apnea Training Highlights

  • Plan for the day: our focus and goals
  • Introduction to Freediving disciplines
  • Freediving as a tool to develop self-awareness and self-control
  • Freediving physiology: how does our body work during Apnea?
  • "The Breath Journey": The 4 stages of breath-holding
  • Urge to breathe
  • Diving reflex
  • Breathing and breath-holding dry session
  • Breathing techniques and training
  • How to use 100% of our lung capacity
  • Diaphragmatic stretch
  • Swimming pool session: full Co2 tolerance training
  • Surf specific training drills in the water (surf simulation)
  • Static breath hold practice in the pool
  • Coaching and safety protocol


Augusto Carrera


This course will take place in Santa Teresa, Costa Rica. Santa Teresa is a booming travel destination in Costa Rica which attracts people for its scenic beaches and great surf. A broad strip of forest frames the beach of Santa Teresa and an absence of high-rise buildings maintains the pristine image of the coastline with its long sweep of white sand beach washed by the pacific surf and backed by jungle covered hills.

Hostel La Posada is the coolest hostel in town! With friendly and knowledgeable staff, good vibes and a large communal area; a great place to meet new people. In La Posada you will find good vibes and surfers who will be more than happy to help you out with any doubt, question or guidance. And, of course, they always are willing to help with any extras you would like to add. It’s a family feeling in La Posada; come as a guest and leave as a friend.


  • Bank, 200 meters
  • Beach, 100 meters
  • Supermarket, 50 meters
  • Còbano - 30 minutes



  • Diving
  • Horse riding
  • Massage
  • Scuba diving
  • Snorkeling
  • Surfing
  • Swimming
  • Swimming pool (outdoor)


  • Air-conditioned rooms
  • Bar
  • Café
  • Dining area
  • Environmentally friendly
  • Kitchen
  • Lounge
  • Luggage room / storage
  • Multilingual staff
  • Restaurant


  • ATM / banking
  • Bicycle rental
  • Convenience / grocery store
  • Free parking
  • Free Wi-Fi
  • Laundry
  • Library
  • Tour assistance
  • Valet


In the camp, you will find all the recommendations about the variety of different food cultures around the town. You will also find a bar with a pool, billiard, projector, and music in the hostel for you to share some drinks with other travelers.

Daily full breakfast (fruit, granola, pancakes, and coffee) is included in the package.

The following meals are included:

  • Breakfast
  • Drinks

The following drinks are included:

  • Coffee
  • Detox juices

The following dietary requirement(s) are served and/or catered for:

  • Regular (typically includes meat and fish)
If you have special dietary requirements it's a good idea to communicate it to the organiser when making a reservation

Things to do (optional)

Hostel La Posada offers a large variety of extra activities during your free time. It's your vacation and they are there to customize your vacation and add activities you desire. They have special offers for you like:

  • Spanish classes
  • Cabo Blanco National Park
  • Scuba diving

It's up to you and they are happy to assist and make your time with them perfect for your personal desires.


Swimming and surfing usually leave the body tired, yoga helps you to keep up the intensity and stretch your muscles. Yoga lessons will be done on a deck that has an ocean view call Horizon. The type of yoga depends on each teacher.


After long surfing days the best option to relax your mind and body is a good massage. You will have a couple of options to choose relaxing, stretching, stimulating, deep tissue, therapeutic, and a special neuro lymphatic four hands massage with two persons working with Reiki. Unlock physical, emotional, and mental barriers.

Tortuga Island

The Tortuga Island tour starts from the hostel at 8 a.m. where the shuttle takes you to Montezuma. From there, you get into the boat that drives through the peninsula where if you are lucky you may see whales, dolphins, and turtles from above until you reach a snorkel spot of a volcanic rock coral reef. Once you are done snorkeling, you go straight to Tortuga Island to eat some local food and drinks.

Horseback riding

Take a look at Santa Teresa, Mal Pais, and Manzanillo beach in the most natural way possible. You will ride through beaches, rivers, and forests with a capable local guide. Locals will take you to places only they know and you can only reach hiking or by horse. Enjoy a sunset around the beach and jungle roads.


Have some fun riding an ATV through the beach. Playa Hermosa and Playa Zuecos are just a few minutes away. Or you can choose to do the 45 minutes ride to Montezuma waterfalls through the jungle road in constant contact with nature. Once there you can do just 15 minutes hike until you reach 3 waterfalls of 20-12 and 3 meters where if you are brave enough you can jump down.


Just 10 minutes on a bicycle from the hostel, you will find natural pools at low tide to chill or you can go even deeper with our snorkeling equipment to see turtles, stingrays, and all kinds of fish.

Bike riding

Enjoy a bike ride through Santa Teresa´s streets and beaches. Go south to Mal Pais natural pools and snorkel there or go north to El Peñon near Playa Hermosa. All are just 20-minute rides. Explore Santa's Road and enjoy watching all kinds of animals.

Open swim

Private and group swimming teams with international lifeguards that swim this waters every day. They can take you as far as you feel comfortable to the inside of Costa Rica Pacific Ocean. It's a 1-1.5 hours swim on the shore or inside the beach with swimming instructors and lifeguards who will teach you theoretical and practical knowledge of the beaches while having an incredible experience of swimming deep inside.

What's included

  • 1-night accommodation in Hostel La Posada
  • Breakfast
  • Transportation
  • Full equipment
  • Welcome smoothie
  • Surfboards rental
  • Bike rental

What's not included

  • Lunch, dinner
  • Airport transfers
  • Flights
  • Anything else not mentioned as included

How to get there

Recommended Airports

Arrival by bus

You can choose one of these options to get to Hostel La Posada. You can choose either by taking a direct bus (the bus stop is about 20 meters distance to camp), rent a car (Álamos), by light aircraft, or taking a shuttle.

It is recommended to take direct bus/shuttle/light aircraft if you go before 6 a.m. If you go between 6-7 a.m., a bus, direct bus (14 hours), light aircraft, or shuttle (14 hours) can be an option.

If you go between 7 a.m.-2 p.m., it is suggested to go by bus, direct bus (14 hours), light aircraft, or shuttle (14 hours). Whereas if you go between 2-5 p.m., you can choose light aircraft.

From 5 p.m. onward, though, it is suggested that you stay at Alajuela Backpackers and continue your trip the next day.

Airport: Daniel Oduber Quirós International Airport Airport transfer available: Daniel Oduber Quirós International Airport (US$50 per person) Additional charges may apply. You can request this in the next step.
Airport: Juan Santamaría International Airport Airport transfer available: Juan Santamaría International Airport (US$50 per person) Additional charges may apply. You can request this in the next step.

Cancellation Policy

  • A reservation requires a deposit of 14% of the total price.
  • The deposit is non-refundable, if the booking is cancelled.
  • The rest of the payment should be paid on arrival.

Value for money
Accommodation & facilities
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2 days / 1 night
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