Freediving Equalization Tips: Frenzel, Breathwork, and Mobility

Equalization is the single biggest hurdle most freedivers hit. The good news is that it is a skill you can train on dry land long before you reach the water. In this guide I break down the Frenzel technique step by step, plus the breathwork and mobility that make equalizing easier.

Why your ears need equalizing

As you descend, water pressure squeezes the air spaces in your ears and sinuses. To stay comfortable you need to add air to those spaces, gently and often. Do it early and often and you will descend smoothly. Leave it too late, or push too hard, and you will feel discomfort that stops the dive. Never force it.

Valsalva versus Frenzel

Most people start by pushing air from their lungs (the Valsalva manoeuvre). It works near the surface but fails as you go deeper and your lungs compress. The Frenzel technique uses your tongue as a piston to push air into your ears, independent of your lungs. It is the technique that lets freedivers go deep, and it is learnable by almost everyone with practice.

Learning the Frenzel on dry land

1. Pinch your nose. Fill your mouth with a little air.
2. Make a "T" or "K" sound to feel the back of your tongue lift.
3. Use that tongue movement to push air toward your ears. You should feel a gentle "pop" without using your chest.
4. Practise in front of a mirror so you can see that your throat and chest stay relaxed.

Practise this for a few minutes a day, dry, until it becomes automatic. By the time you are in the water, your body already knows the movement.

These are the same exercises we use with students who feel stuck at a certain depth.

Breathwork and relaxation

Tension is the enemy of equalization. A relaxed jaw, throat, and chest make the Frenzel effortless. Slow, calm breathing before a dive lowers your heart rate and keeps everything loose. If you find yourself straining to equalize, the answer is usually to relax more, not push harder.

Mobility for deeper, easier dives

Simple stretching for the diaphragm, chest, and neck opens up your flexibility over time, which directly supports equalization at depth. Gentle daily mobility work, the kind we include in coaching and retreats, makes a real difference over weeks.

Practise consistently and equalization stops being the thing that holds you back. If you are stuck at a certain depth, a focused coaching session can often unlock it quickly. Message us and we will build a plan with you.