An intimate conversation with an Italian freediver, vegan chef, and ocean lover who found peace and purpose beneath the surface.
There are people who move through the water as if they’ve always belonged there. For Micol Nolli, the ocean isn’t just a place to explore — it’s home, healing, and a way of staying connected to something far greater than herself.
Let’s start with your journey — what first drew you to freediving, and what does being underwater mean to you?
M: I’ve been scuba diving since I was twelve, but somehow it never really felt like me. There was always so much to plan, so much gear — it all felt heavy. The first time I tried freediving, it was the exact opposite: light, simple, natural. It was an instant love. That same year, I lost my dad — my best friend and my biggest love. Being underwater became the place where I felt closest to him. He was the one who first took me snorkelling when I was little, and I later got him into scuba. So freediving became this sacred way to stay connected to him, and to the ocean.
You’ve just spent three months in Polynesia — can you describe what those waters felt like? What made that trip special?
M: That trip to Polynesia was deeply special because it felt like everything came full circle. Two years ago, I went there as a guest with Immersia Freediving, and this year I returned as part of the team. Being able to hold space for others — to make the experience special for them through food, yoga, or small gestures — was incredible. The waters there are pure magic. The visibility is insane, and hearing the whales sing underwater is one of the most awe-inspiring things you can experience in this small human life.
Was there a particular moment underwater that you’ll never forget — maybe an encounter with marine life or a moment of complete stillness?
M: I’ll never forget the first time I saw whales — they were swimming together with a pod of dolphins. It felt unreal, like something out of another world. It’s one of those moments that stay frozen in time. On that same trip, I also witnessed a whale dancing around my friend Bella, slowly opening her fins around her. It’s still one of the most extraordinary things I’ve ever seen.
Freediving often feels like a form of meditation. How do yoga and mindfulness influence your dives and life?
M: My yoga practice has helped me so much in freediving — from chest flexibility to breath control, but mostly through awareness. Both yoga and freediving are about being completely present, not thinking about how deep you’ll go, but about where you are right now. One of my favourite quotes is, “Lay each and every brick perfectly. Don’t focus on the whole house.” That’s exactly what freediving feels like — moving with intention, one gentle, fluid movement at a time.
What’s the most powerful lesson the ocean has taught you?
M: The ocean has taught me that it’s wild, and we are only guests. It deserves our respect, always. Everything eventually returns to water — our tears, our sweat, our bodies — we’re all made of the same matter.
Freedivers often talk about entering a “flow state.” How would you describe that feeling when you’re deep below the surface?
M: The flow state in freediving is that moment when gravity feels like it’s on your side and you become completely one with the water. It feels like floating through space — soft, silent, infinite. When you reach that state, you almost forget you’re holding your breath. The water becomes a gentle blanket around you, and there’s nothing left but peace. The mind is completely still.
For many, freediving is not just a sport but a way of life. How has it shaped your daily routine or your outlook on the world above water?
M: Freediving has taught me how to stay calm through discomfort. Like yoga, it’s about finding comfort in the uncomfortable — learning to relax when things get intense. That awareness translates into life: keeping a steady mind even when everything around you feels uncertain.
You’re also a vegan chef — how does your plant-based lifestyle support your performance and connection to nature?
M: My plant-based lifestyle is deeply tied to how I see the world. I feel a strong connection with the ocean and its creatures — a sense of compassion and oneness. Nourishing my body with plant foods feels like fuelling myself with something that honours that connection, and I can feel it in my performance and energy recovery as a freediver too.
What does your pre-dive ritual look like? Any specific breathing or mindset practices you swear by?
M: Before diving, I like to keep things calm and grounded — slow stretches, mindful breathing, and time to tune in with my body. I try to enter the water with no expectations, just presence. That helps me dive deeper — mentally and physically.
What gear do you trust most when diving — and what role does comfort and movement play in how you choose what to wear in the water?
M: For me, comfort is everything. I like gear that feels like a soft second skin and lets me move freely. Whenever I can, to be honest, I dive with as little as possible — just a bikini. Even when I train, if I can, I’ll do it that way. The less between me and the water, the better.
Is there a place or dive site that has completely taken your breath away (in the best way)?
M: Definitely Polynesia. There’s something almost otherworldly about the clarity of the water and the presence of whales. It’s a place that humbles you completely.
What’s one myth about freediving you wish more people understood?
M: People often think freediving is about pushing your limits, but most of us aren’t here for that. It’s about slowing down, connecting, and moving with presence in every gesture. It’s not about how deep you go — it’s about how deeply you connect.
What advice would you give to women who dream of exploring the ocean more deeply — physically and spiritually?
M: Just go for it. Sign up for that course, join that Facebook group, take the first step. Once you do, you’ll realise you’re already halfway there. The ocean has a way of guiding you the rest of the way.
Thank you!
Photography: Brandon Bailey, Model: Micol Nolli, Creative Direction: Catharina Duval de Navarre