- Level 1 : Beginner

Learn to correctly position the snorkel and memorize the proper head posture through proprioceptive sensations (sensations coming from inside the body. Here, attention will be focused on sensations in the neck and the double chin).

* Place the head bracket on the forehead.
* Pass the strap around the head without compressing it.
* Position the silicone mouthpiece in the mouth.
* Adjust the angle of the mouthpiece if necessary.
* Adjust the height of the head bracket if necessary.
* Stand upright and look straight ahead.

* The gaze is directed forward.
* The chin is neither lifted toward the sky nor lowered toward the chest.
* The neck is slightly drawn backward.

* I am aware that I am looking straight ahead.
* I feel a fold of skin under the chin (double chin).
* I perceive the internal sensations of the neck when I gently draw it backward.

Understand and identify incorrect head positions in order to more easily recognize the correct posture.
The objective is to create clear sensory references between incorrect positions and the correct one.

* From the neutral position, deliberately move into extreme positions:
* chin lifted toward the sky (extension)
* chin lowered toward the chest (flexion)
* Hold each position for a few seconds.
* Then return to an intermediate position.
* Compare the sensations between the extreme positions and the central position.
* Repeat several times.

* The extreme positions are clearly reached (flexion / extension).
* Sensations are observed without excessive tension.
* The return to a central position is controlled.

* I can easily recognize the sensations of an incorrect position.
* I am able to identify when my neck is in flexion or extension.
* I can more easily return to a neutral position after exploration.
* I understand that certain sensations indicate an incorrect posture.

Learn to breathe calmly through the mouth with the snorkel, without forcing or accelerating the breathing rhythm.
The goal is to establish a natural, stable, and relaxed breathing pattern with the snorkel in the mouth.

* Position yourself with the head posture from Exercise 1A.
* Inhale gently through the mouth via the snorkel.
* Exhale gently through the mouth.
* Maintain a slow and steady rhythm.
* Do not try to breathe deeply or quickly.
* Let the breathing happen naturally.

* Inhalation and exhalation are done only through the mouth.
* Breathing is calm and continuous.
* The breathing rhythm is stable.
* The body remains relaxed, without unnecessary tension.

* I breathe without stress or discomfort.
* I do not feel the need to force my breathing.
* I maintain a steady breathing rhythm.
* I feel relaxed during the exercise.

Learn to dissociate the breathing pathways of the mouth and nose.
The objective is to independently control inhalation through the mouth and exhalation through the nose, in order to better manage breathing with the snorkel.

* Position yourself with the head posture from Exercise 1A.
* Inhale through the mouth.
* Hold the breath.
* Exhale through the nose.

Then:

* Inhale through the mouth.
* Exhale simultaneously through the mouth and the nose.

Next, explore different rhythms:

* Inhale through the mouth with several small successive breaths.
* Exhale through the nose in bursts (exhale – hold – exhale – hold).
* Exhale slowly and continuously through the nose.
* Exhale strongly through the nose (as if blowing your nose).
* Transition from a slow exhalation to a strong exhalation.
* Transition from a strong exhalation to a very fine airflow.
* Produce the thinnest possible airflow through the nose, then hold and resume.

* Inhalation is done only through the mouth.
* Exhalation can be controlled through the nose or combined mouth + nose.
* Different breathing rhythms are intentionally explored.
* Breath-holding phases are controlled.
* The body remains relaxed during the exercise.

* I am able to clearly dissociate mouth and nose.
* I voluntarily control my airflow.
* I can vary the intensity and rhythm of exhalation.
* I precisely feel the airflow at the nose.
* I remain relaxed despite breathing variations.

Learn to expel air effectively to simulate clearing water from the snorkel.
The objective is to understand that there is always usable air available, even after an exhalation, and to use it quickly and efficiently.

* Position yourself with the head posture from Exercise 1A.

Phase 1 — Lungs full

* Inhale normally through the mouth.
* Briefly hold the breath.
* Expel the air quickly and forcefully through the mouth into the snorkel.
* Engage the abdominal muscles to strengthen the expulsion.

Phase 2 — After exhalation

* Exhale passively.
* Briefly hold.
* Expel another short, powerful burst of air.
* Engage the abdominal muscles to produce the expulsion.

Imagine that there is water in the snorkel and that you need to clear it quickly.

* The expulsion is short, quick, and directed.
* The abdominal muscles are engaged during the expulsion.
* The air is projected efficiently, without dispersion.
* Both situations are tested: lungs full and after exhalation.
* The body remains relaxed outside of the expulsion phase.

* I am able to produce a short and powerful burst of air.
* I feel the engagement of my abdominal muscles during the expulsion.
* I understand that I can still expel air even after an exhalation.
* I feel capable of clearing water from a snorkel.
* I remain in control without stress.

Regain natural breathing with the snorkel, without trying to control or modify it.

* Stand in a pool where you can touch the bottom (at first)
* Gradually lie at the surface of the water
* Immerse your face with the snorkel
* Hold onto the edge if necessary (preferably at the ladder, about 30–40 cm underwater)
* Let yourself float without trying to hold on
* Let your legs naturally rise toward the surface
* Breathe only through the mouth
* Do not try to inhale voluntarily
* Let the air enter and leave freely
* Keep a relaxed posture
* Observe your breathing without interfering

* Breathing remains calm and stable
* No visible tension in the jaw, neck or shoulders
* Inhalation occurs without sudden movement
* Exhalation occurs without pushing
* Breathing establishes itself without voluntary control

* I breathe without trying to control my breathing
* I let the air enter and leave naturally
* I feel no tension in my body
* I do not feel the need to accelerate or force
* I feel calm and comfortable with the snorkel

Reestablish and stabilize head and snorkel positioning reference points in the water by differentiating proprioceptive sensations from exteroceptive sensations related to immersion.

* Lie flat at the surface of the water, with your face immersed using the snorkel
* Let the body float without tension
* Adopt the correct head position (look at the bottom of the pool without lifting or lowering the chin, pull the neck backward to create a slight double chin)

* Release the position / Re-take the position
* Repeat this alternation several times (positioning / release)
* Focus your attention on proprioceptive sensations (neck, chin)
* Observe exteroceptive sensations related to the water (contact, flow, waves, temperature, pressure)
* Differentiate these sensations from the proprioceptive sensations related to head position (reference exercise D-1.1)

* The head remains aligned with the body
* The chin is neither lifted nor lowered
* The neck is pulled backward, creating a slight double chin
* The tip of the snorkel remains above the water surface

* The alternation between positioning and release is performed slowly and without jerks
* Attention remains focused on proprioceptive sensations despite disturbances from the water

* I keep my head aligned with my body without effort
* I neither lift nor lower my chin
* I feel my neck being pulled backward
* I feel a slight double chin naturally forming
* I feel that the tip of the snorkel remains above the water without adjustment
* I can alternate between positioning and release without losing my reference points
* I remain focused on my internal sensations despite the sensations from the water
* I clearly distinguish sensations related to the water from those related to my position
* I easily find again the reference points identified out of the water (D-1.1)
* I realize that my head floats if I let it go in the water

Deliberately explore the range of head movements in the water in order to identify incorrect positions, then differentiate them from the sensations associated with the correct position.

* Lie flat at the surface of the water, with your face immersed using the snorkel
* Let the body float without tension
* Deliberately take a position with the chin toward the chest
* Observe the sensations associated with this position
* Deliberately take a position with the chin lifted
* Observe the sensations associated with this position
* Return to the correct head position
* Compare the sensations of incorrect positions with those of the correct position
* Repeat this exploration several times
* Use sensations as indicators to recognize and correct your position

* Chin-to-chest and chin-lifted positions are explored deliberately
* The correct position is regained after each exploration
* Differences in sensations are observed carefully
* Reference points from D-6.1 are used to return to the correct position

* I recognize the sensations of a head that is too flexed
* I recognize the sensations of a head that is too lifted
* I understand that seeing my feet or my stomach indicates an incorrect position
* I understand that looking forward indicates an incorrect position
* I return to the correct position thanks to the sensations of the neck being pulled backward and a slight double chin
* I can use these sensations as indicators to correct myself when I swim

Learn to dissociate mouth and nose breathing circuits in the water in order to independently control inhalation through the mouth and exhalation through the nose.

* Lie flat in the water, with your face immersed using the snorkel
* Take the correct head position (reference D-6.1)
* Let the body float without tension

⸻

* Inhale through the mouth
* Hold the breath
* Exhale through the nose

⸻

Then:

* Inhale through the mouth
* Exhale simultaneously through the mouth and the nose

⸻

Next, explore different modes of exhalation:

* Inhale through the mouth in several small successive breaths
* Exhale through the nose in pulses (exhale – hold – exhale – hold)
* Exhale slowly and continuously through the nose
* Exhale forcefully through the nose (as if blowing your nose)
* Move from a slow exhalation to a strong exhalation
* Move from a strong exhalation to a very fine stream of air
* Produce the thinnest possible stream of air through the nose, then hold and restart
* …

* Inhalation is done only through the mouth
* Exhalation is controlled through the nose or combined mouth + nose
* The different exhalation modes are explored deliberately
* The phases of holding and resuming are controlled
* The head position remains stable and aligned
* The body remains relaxed during the exercise

* I clearly dissociate inhalation through the mouth and exhalation through the nose
* I voluntarily control my airflow
* I vary the intensity and rhythm of my exhalation
* I precisely feel the airflow at the level of the nose
* I remain relaxed despite variations in breathing
* I maintain the correct head position during the exercise