Reflect & Refine
The Reflect & Refine Method: A More Intentional Way to Train Freediving
Breaking Through Limits: Pat’s Story
In 2023, Pat faced the first big barrier in her freediving journey. Despite training with some of the best athletes in the world, including a world champion, something wasn’t clicking. The structured training plans she followed didn’t fit her needs, and instead of improving, she found herself blocked, frustrated, and unable to perform.
The more she tried to force progress, the more elusive it became. The result? A season of stagnation—or even decline.
Then, in 2024, everything changed. Instead of blindly following external programs, Pat took control of her own training. She strategically selected what worked for her from the guidance of her own mentors, integrating different approaches at the right time, based on her own experience and needs.
And suddenly, the results came.
National records in almost every discipline. A renewed love for training. It was really cool to witness.
Throughout the process Pat and I constantly talked about what was working and where the challenges contineud to lie. As a full time educator with specialisations in pedagogy and a deep interest in the processes that lead to physiological adaptation in divers I found Pat’s new approaches fascinating. We identified a system that finally made sense for Pat, and it didn’t take long to realise that what she was experiencing reflected the growing body of evidence in eduational research—this is something that could equally be applied to others.
This breakthrough led to the creation of what we are calling The Reflect & Refine Method, a guided-inquiry based approach to freediving and the core coaching philosophy of Freedive with Pat.
What is The Reflect & Refine Method?
A reflection session is conducted daily on A Freedive with Pat Tour as a tool to lead to better training
At its core, the Reflect & Refine Method isn’t about following a one-size-fits-all training plan. It’s about learning how to learn—teaching freedivers to find a balance between training themselves effectively, but with expert mentorship to guide and accelerate the process.
This method is built on five key principles:
1. Emotion and Motivation – The Shift from Extrinsic to Intrinsic
When Pat was training in 2023, her motivation was mostly extrinsic: she wanted a good results. In the long run, this didn’t work. She became emotionally detached from the training and her motivation plummeted didn’t have a connection with what she was doing in the water. Things improved when she started enjoying the process in 2024 and the motivation became more intrinsic. She started showing up for training for the enjoyment of training itself. The Reflect & Refine Method emphasizes intrinsic motivation over external pressures, helping divers cultivate a deep appreciation for the process rather than focusing solely on outcomes.
2. Reflection & questioning – Understanding What Works and What Doesn’t
Every freediver is different. What helps one person progress might not work for another. That’s why our approach starts with structured reflection—understanding what went well, what felt off, and why. Once these things have been identified the diver can ask smart questions that inform their strategic goals. Think of the questions as research questions, if you like: the sort of important questions you might ask before forming a hypothesis to test in University research, except that the research topic is yourself and developing your freediving.
3. Setting Strategic Goals
Progress in freediving doesn’t happen by chance. Each diver learns to identify key objectives that move them forward, whether it’s improving relaxation, fine-tuning equalization, or refining breath control.
4. Overcoming Barriers with a Smart Plan
Instead of getting stuck in frustration, divers learn to pinpoint the obstacles holding them back and build a strategic plan to move past them. This is where the mentorship becomes important.
5. Refinement with Expert Mentorship
This isn’t just self-learning—it’s self-learning with expert guidance. Pat and the coaching team provide insights, adjustments, and personalized guidance to make sure each diver gets the most out of their training. Guided-inquiry is not new: in other areas education it’s been developed over the last 30 years. The combination of a guiding sage who not only provides skills and knowledge but also cultivates the learner’s curiosity and love of the process of learning is consistently shown to provide the most well-rounded and balanced outcomes.
The Learning Continuum: Finding the Right Balance
Every individual is different in terms of the amount of guidance they need at a particular point in time. The Reflect & Refine Method acknowledges this. There is a continuum that stretches from fully guided on one end to fully autonomous on the other.
Most people, however, fall into a Goldilocks zone—a middle ground where both structured coaching and self-driven learning play a role. The key is collaboration: the mentor (Pat) and the student work together to identify the best fit for each individual.
By recognizing where a diver sits on this continuum, we can adjust the level of support and independence accordingly, ensuring that they remain motivated, challenged, and engaged in their training.
Putting It into Practice: OUR Depth Training TOURS
The Reflect & Refine Method is the foundation of our Depth Training Tours and Workshops.
Here’s how it works:
✅ Morning Dives – Train in world-class conditions with Pat’s guidance.
✅ Evening Guided Training Planning – Reflect on the day’s progress and challenges.
✅ Individual Strategy Sessions – Each diver gets tailored feedback to refine their training approach.
✅ Personalized Goal-Setting – Walk away with actionable steps to improve your depth training.
This isn’t just about diving more. It’s about diving smarter—so that when you leave, you don’t just feel like you’ve had a great trip, but that you’ve grown as a freediver.
Click here to see our upcoming Depth Training Trips.
Why This Works
Most freedivers hit plateaus not because they lack ability, but because they don’t know how to train efficiently. The Reflect & Refine Method ensures that every dive, every session, and every training block is purposeful.
By combining self-awareness with expert guidance, divers experience:
🔹 Faster, more consistent progress
🔹 More confidence in their training approach
🔹 Increased curiosity and understanding about their development = higher levels of intrinsic motivation
🔹 Better self-regulation for long-term performance
If you’re ready to experience this method firsthand, join us in Manado this April for a depth training experience like no other.
📩 DM us for details or visit here to book your spot!
Final Thoughts
Freediving isn’t just about depth—it’s about understanding yourself. The Reflect & Refine Method isn’t just a training system. It’s a mindset shift—one that can transform the way you train, the way you perform, and ultimately, the way you dive.
Are you ready to dive smarter, not harder? 🚀🌊
Check out our Depth Training Trips here
DM Pat on @freedivewith.pat on Instagram or email connect@freedivewithpat.com
