This week on the podcast, I spoke with a very special person: António Pedro Sá Leal.

António is the founder of the Surf Social Wave Project, a unique initiative that uses surfing as a tool to help young people and adults discover new professional opportunities — whether by finding a job, entering the surf industry, or creating their own path as entrepreneurs.

For António, surfing is much more than a sport — it is a way of being.

Through the project, participants learn the values of surfing while developing skills, confidence, and a realistic vision for their future. 

But António’s journey goes far beyond this project. He is someone driven by curiosity and a desire to give back — from organizing surf competitions, creating surf magazines and books, writing novels, studying philosophy, marketing, neuroscience, and much more, to creating an initiative that empowers people through surfing.

Today, the Surf Social Wave Project has already reached its 30th edition, continuing to open doors and change lives.

For me, this story is especially personal because I was part of the 4th edition of the project.

Coming from an Art University background, I had no idea how to turn my passion into a profession or how to create a future connected to the ocean. Through this experience, I learned how to turn my dream into a realistic plan — and since then, I have never left my ocean journey. I will always be grateful for the doors this project opened and the direction it gave me.

In this episode, we dive into António’s journey and the story behind the Surf Social Wave Project — a project that shows how the ocean can be a powerful teacher. We talk about the skills we learn through surfing, how those lessons can be transferred into our professional lives, and the importance of our connection with nature and the positive impact it can have on our well-being, mindset, and future.

Tune in — António’s story is truly worth listening to. 🌊

Connect with António Pedro Sá Leal:

Website:

https://www.antoniopedrosaleal.com/

https://www.surfsocialwave.org/

Instagram:

https://www.instagram.com/apedrosaleal/

https://www.instagram.com/lifedreamer_podcast/

Connect with me:

Website:

https://www.endlessbluefreediving.com/

Instagram: https://www.instagram.com/endlessblue_freediving/

https://www.instagram.com/janna_nadjejda/

A lot of times we think rest is a waste of time…

I felt overwhelmed and uninspired from socials… so I went yesterday off.

And already today my brain gets new ideas about what to share… Ain't that crazy? When you think you have to create, the brain stops creating. And as soon as you give it space, it starts to create…

And what does that have to do with the benefits of the ocean?

Sometimes we forget that the body often grows the most when we rest.

As freedivers, we have a mammalian dive response, like whales and dolphins, which helps us use oxygen more efficiently.

This response is quite weak in humans, but if we trigger it, it gets stronger and stronger. As we immerse our face and body into the water, it gets activated. (There are several triggers, like immersing the face into water, exposing the body to increasing pressure, rising CO₂, and so on…)

This is all information for the body that it has to integrate. If you don't give your body the time, you'll get less out of this so magical, yet very natural adaptation.

And of course you can use it in so many areas of your life… like surfing, of course. ;)

But even just writing a social media post. :)

Sometimes the growth doesn't happen while we're doing… it happens while we're resting.

So friends, this is it for today…

Sea you next week. 🌊

⁠1:1 Coaching

Connect with me on Instagram:

@janna_nadjejda

Connect with our School:

@endlessblue_freediving

I have told this story many times… I didn’t do what I love for almost two decades just because I was scared…

I was so scared that I would panic just seeing sharks in the newspaper. Years later, after reconnecting with the ocean, becoming an underwater photographer and a freediving instructor, I finally went diving with them.

Fear is here to protect you—but you can also grow through it.

Last week, there might have been a shark in Kalamata, and a few girls came to me worried. I calmed them down and explained what to do if a shark came close.

It made me think it was worth talking about fear: how to deal with it, how to ask for support, and how you can overcome it.

Because if I could overcome it, you can too.

Life is short, and it’s worth living!

1:1 Coaching for overcoming fear

Connect with me on Instagram:

@janna_nadjejda

Connect with our School:

@endlessblue_freediving

This week's episode is all about visualization—a powerful tool to train your mind.

I spent countless hours visualizing myself reaching a certain depth. It helped me build confidence and mentally prepare, but looking back, I overlooked something essential: a genuine sense of safety in my body. Because of that, I made big jumps in depth before I truly felt ready for them.

Visualization is an incredibly powerful tool for rewiring the brain and preparing for challenging situations—whether that's giving a presentation, having a difficult conversation, or even diving with sharks.

But when it comes to deep freediving, I don't believe visualization alone can create the deep sense of safety your body needs in the water.

Where visualization really shines is in preparing specific skills—rehearsing repetitive movements, refining technique, and mentally stepping through challenging scenarios before they happen.

In this episode, I explore why visualization is such a valuable practice, where its limits are, and why I believe it works best when it's combined with embodied experience in freediving.

I also included a short guided visualization so you can experience it for yourself.

Connect with me on Instagram:

@janna_nadjejda

Connect with our School:

@endlessblue_freediving

In this episode, I sit down with Pilar Casquilho, an extraordinary athlete who continues to redefine what's possible. At 67 years old, she is still training, competing, and recently set the Master's world record in Static Apnea (STA) with an incredible time of 5:35.

What stayed with me most from our conversation wasn't the record itself—it was her perspective.

As freedivers, we often think of performance, training, and pushing our limits. But Pilar reminded me that the real journey isn't about competing with others. It's about exploring yourself.

"In the water, you're exploring your own limits. You're looking inside yourself. You're not comparing yourself to anybody. You're discovering what you're really made of, who you really are, and how far you're willing to go—while respecting yourself."

We also talk about the unique culture within freediving. Despite being a competitive sport, there's a genuine desire to help one another grow. Maybe it's because we always dive with a buddy. Whatever the reason, that spirit of mutual support is something I deeply admire.

Pilar also shares how freediving has changed her awareness. She explains how your senses become sharper, your awareness of others deepens, and qualities that have always been within you begin to awaken.

When she speaks about the underwater world, you can feel what it means to her.

"It's another world."

For Pilar, entering the ocean brings a feeling of bliss. It's a place that invites honesty, presence, and self-acceptance.

One thought from our conversation has stayed with me ever since:

"There are three people: the person we really are, the person others think we are, and the person we would like to be."

In the ocean, none of those stories matter.

The water doesn't care about our image or our ambitions. It simply reflects who we are in that moment. If we try to cheat, we pay the price. And perhaps that's one of the greatest gifts freediving offers: the opportunity to meet ourselves honestly.

I hope you enjoy this conversation with Pilar as much as I did.

Connect with Pilar on Instagram:

@piturricha

Pilar Casquilho

Connect with me on Instagram:

@janna_nadjejda

Connect with our School:

@endlessblue_freediving

In this podcast episode, I raise the question: Could freediving be used as a form of therapy?

As someone who has struggled with eating disorders and spent years staying out late and partying, I've come to love early mornings, a healthy lifestyle, and feeling deeply connected to myself.

I talk about how the ocean helped me reconnect with who I am and allowed me to grow in ways I never thought I was capable of.

I also share some of the basic things you learn in freediving: mental relaxation through breathing, inner stillness, openness with yourself, self-awareness, and self-care.

We also explore the mental side of freediving:

• What you think you're capable of versus what you're actually capable of.

• The importance of focus in a world full of external distractions.

• And how we deal with pressure. In a deep dive, there is no place for resistance. It's a place of acceptance, letting go, surrender, and being fully present in the here and now.

So I'm bringing up the question: Could freediving one day be used as a tool to help people overcome mental health and life challenges, just as surfing already is?

Do you sometimes feel stressed and overwhelmed by life?

I meditate every morning to give my mind a small reset...

But nothing relaxes me more than the ocean.

I can't even put it into words, but it's such a relieving feeling.

It's like being a snake and shedding its skin...

It's a deep connection with the ocean and with myself.

It's being forced to come back to the present moment.

Becoming truly aware of what you are doing in this one specific moment...

It's the full truth of how you deal with yourself and your existence.

Did you eat well? Sleep well? Exercise enough—but not too much? How is your private and personal life?

All of these factors will come with you on your dive.

So this is an invitation to take good care of yourself, the world around you, and to live your best life. <3

Chat with me:

And if you need a reset this summer, come and join us on our Ocean Soul Retreat:

Connect with me on Instagram:

@janna_nadjejda

Connect with our School:

@endlessblue_freediving

„Wenn der Ozean dich lehrt zu leben“

In dieser Podcast Episode interviewe ich meine gute Freundin Dr. Lena Kemna, Big Wave Surferin und Freediverin.

Wir tauchen ein in die Frage, wie es ist, Balance zu finden zwischen zwei verwandten, aber doch gegensätzlichen Sportarten – und gleichzeitig den Spagat zur Businesswelt zu meistern.

Wie ihr die Arbeit mit Marketing leicht fällt und sie trotzdem den Ozean als Lebensmittelpunkt wählt.

Und wie sie es wiederum schafft, bei Logistic Talks Männer im Anzug über 60 zu inspirieren – mit Leadership-Qualitäten aus der Welt des Big Wave Surfings und eher femininen Eigenschaften wie Intuition, Bauchgefühl und Vertrauen.

Die positiven Seiten von Freediving Competion, wie über sich selbst hinauszuwachsen und eine neue community zu finden. 

Wie diese immer schneller wechselnde soziale Welt wieder mit mehr sinnvollen Beiträgen gefüllt werden mag.

Wie sie jungen Mädels, die es nicht so leicht hatten, mit Projekten wie „Sie macht Welle“ als Botschafterin Mut macht, über sich hinauszuwachsen.

Wie Wachstum auch in Extremsituationen immer mit Spaß die höchste Priorität hat.

Und dass man im Leben nicht fürchten sollte zu fallen, sondern eher zu verpassen, wirklich zu leben.

Connect with Lena:

@lena.kemna

www.lenakemna.com

Connect with me on Instagram:

@janna_nadjejda

@endlessblue_freediving

www.endlessbluefreediving.com

Come with us on an Ocean Escape

In this week's episode, I talk about different ways to learn and train in free divining—a much more holistic and sustainable approach.

Instead of putting pressure on yourself, pushing everything through the mind, and forcing results, this method focuses on building trust from the inside out.

I believe growth happens naturally when we give ourselves the time and space to develop. That's why this approach allows you to grow at your own pace, without unnecessary pressure or expectations.

It's a wonderful way of learning for everyone, but especially for those who are naturally more anxious or sensitive. By creating a foundation of self-trust and inner connection, the process becomes more enjoyable, grounded, and sustainable over the long term.

Connect with me on Instagram:

@janna_nadjejda

Connect with our School:

@endlessblue_freediving

Weekly sessions — "Just Breathe"

Ocean Escapes

Dive into yourself

In this week's episode, I take you to breathe with me. Few words, but a deep connection.

For this one, take some time for yourself. Find a calm place, sit or lie down so that your spine is straight, and breathe.

This is really special for me, bringing freediving techniques to firm land—calming the nervous system and coming to the here and now.

Like in a perfect dive: completely relaxed and completely aware. A perfect dive, and a way to go through life.

In freediving, we learn to do things we never thought we were capable of. Our main tool is the breath. We learn to relax when the pressure rises.

To stay calm, sharp, and focused as we go deeper. These are techniques that guide us through life—completely relaxed, yet fully aware.

That’s what these weekly "Just Breathe" sessions are all about: keeping your training alive while you're on dry land and helping you integrate these powerful tools into your everyday life.

Stress... breathe.

Pressure... breathe.

The unknown... breathe.

It’s all about managing the mind—a skill I learned in the ocean and now use in both worlds, above and below the surface.

And this goes far beyond freediving. Everyone is welcome who wants to learn about the beautiful tools we freedivers discover in the ocean.

So come join me once a week... and let's breathe.

Starting in June: Weekly sessions — "Just Breathe"

The Early Bird offer is still available until Monday, so if you've been thinking about joining, now is the perfect time.

https://www.endlessbluefreediving.com/breathing

Connect with me on Instagram:

@janna_nadjejda