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Freediving Equalisation Guide
Equalisation is the process of balancing the pressure in your middle ear as you descend underwater. Without it, the increasing water pressure compresses your eardrums, causing pain and potentially injury.
For most beginner freedivers, equalisation is the number one challenge. The good news: it's a learnable skill, not a physical limitation. Here are the three techniques, from beginner to advanced.
Techniques
Three Ways to Equalise
Valsalva
Max: ~30m (limited)The technique most people know instinctively. Pinch your nose and blow gently — the air pressure from your lungs forces open the Eustachian tubes. Simple, but it relies on the diaphragm pushing air up, which becomes ineffective as lungs compress at depth.
Advantages
- Easy to learn
- Works immediately for most people
- Fine for snorkelling and shallow dives
Limitations
- Requires diaphragm effort — uses more oxygen
- Fails below ~30m as lungs compress
- Risk of over-pressurising if done aggressively
- Not suitable for deep freediving
How to do it
- 1.Pinch your nose closed
- 2.Gently blow against your pinched nose — like blowing your nose softly
- 3.You should feel your ears "pop" or "click" as the Eustachian tubes open
- 4.Do this gently — never force it
Frenzel
Max: ~70–80mThe standard freediving equalisation technique. Instead of using the diaphragm, you use your tongue as a piston to push air into the Eustachian tubes while the glottis (back of throat) is closed. It uses very little air and works at any recreational depth.
Advantages
- Works at depth — not dependent on lung volume
- Uses minimal oxygen
- The standard technique taught in all freediving courses
- Can equalise in any body position
Limitations
- Requires practice to learn the tongue movement
- Harder to learn than Valsalva initially
- Needs a closed glottis — unfamiliar sensation for beginners
How to do it
- 1.Close your glottis — the back of your throat. Imagine starting to say "K" or "T" and holding that position
- 2.Pinch your nose
- 3.Fill your mouth/cheeks with a small amount of air
- 4.Use the back of your tongue to push that air upward toward your ears
- 5.Think of the tongue moving like a piston — up and back
- 6.You should hear/feel a click or pop in both ears
Mouthfill
Max: 100m+An advanced extension of Frenzel used for very deep dives. At depth, even Frenzel becomes difficult because there isn't enough air in the lungs to fill the mouth. With Mouthfill, you take a last "charge" of air into your mouth and cheeks at a specific depth (usually around 30–40m), close the glottis, and use that stored air for all remaining equalisations.
Advantages
- Enables equalisation at extreme depths
- The only technique that works past ~70m
- Used by all competitive deep freedivers
Limitations
- Requires strong Frenzel foundation first
- Timing the charge is critical
- Advanced technique — needs coached practice
- Not needed for recreational depths
How to do it
- 1.Descend using Frenzel until you feel your last comfortable equalisation (usually 30–40m)
- 2.Fill your mouth completely with air from your lungs — this is the "charge"
- 3.Close your glottis — sealing the air in your mouth and cheeks
- 4.Continue descending, using only the air trapped in your mouth for all remaining equalisations
- 5.Use tongue piston movements (Frenzel) with the stored mouthfill air
Troubleshooting
Common Equalisation Problems
Can't equalise one ear
One Eustachian tube is narrower or more congested than the other. Very common.
Fix: Try tilting your head slightly toward the problem ear during equalisation. This can change the angle and help the tube open. If persistent, a gentle jaw wiggle while equalising sometimes helps.
Equalisation works on land but not in water
Usually tension — the jaw, neck, and throat tighten up from stress or cold water contact.
Fix: Focus on relaxing your jaw and neck before each equalisation. Practise in shallow water first. Warm up with easy dives before going deeper. Mental relaxation is as important as technique.
Can't equalise past a certain depth
Most likely still using Valsalva, or the transition from Valsalva to Frenzel isn't clean. Lung compression makes Valsalva progressively harder.
Fix: Learn Frenzel properly. Practise the tongue piston movement on land until it's automatic. Start Frenzel from the surface — don't switch mid-dive.
Pain or pressure during descent
Equalising too late. By the time you feel pain, the Eustachian tubes are already compressed and harder to open.
Fix: Equalise early and often — every 1–2 metres, especially in the first 10m where pressure changes fastest. Start equalising before you feel any pressure. If you feel pain, stop descending and ascend slightly until it clears.
Congested — can't equalise at all
Nasal congestion, sinusitis, or allergies are blocking the Eustachian tubes.
Fix: Don't dive when congested — the risk of barotrauma (ear or sinus injury) is real. Wait until you're clear. Avoid decongestant sprays before diving — they can wear off at depth and cause a "reverse block" on ascent.
Practice
Dry Exercises for Equalisation
You don't need water to practise equalisation. These exercises build the muscle memory you need.
Tongue Piston Practice
The core Frenzel movement — practise it until it's automatic.
- 1.Close your glottis (hold the "K" position)
- 2.Fill your cheeks with air
- 3.Pinch your nose
- 4.Push air upward with your tongue — back of tongue rises toward the soft palate
- 5.Feel for the ear pop/click
- 6.Repeat 20–30 times in a set, 3–4 sets per day
Otovent / Balloon Exercise
Inflate a balloon with one nostril to practise opening the Eustachian tubes under gentle pressure.
- 1.Hold a small balloon against one nostril
- 2.Press the other nostril closed
- 3.Inflate the balloon using only your nostril (no mouth)
- 4.This creates gentle pressure that opens the Eustachian tubes
- 5.Repeat on each side
Water in Mouth Drill
Simulates equalising at depth where air is limited.
- 1.Fill your mouth with water (or practise with air in cheeks)
- 2.Close your glottis
- 3.Try to equalise using only tongue movements — no diaphragm
- 4.This isolates the Frenzel tongue piston movement
- 5.If your ears pop without pushing from below, you're using Frenzel correctly
FAQ
Common Questions
What is the Frenzel technique in freediving?
The Frenzel technique uses the tongue as a piston to push air into the Eustachian tubes while the glottis (back of the throat) is closed. Unlike Valsalva, it doesn't use the diaphragm, making it more efficient at depth where lung volume is reduced. It's the standard equalisation method taught in freediving courses.
Why can't I equalise when freediving?
Common reasons include: tension in the jaw, neck, or throat; equalising too late (you should start before you feel pressure); using Valsalva instead of Frenzel at depth; congestion blocking the Eustachian tubes; or poor head position. Most equalisation problems are technique issues, not physical limitations.
What is the difference between Valsalva and Frenzel?
Valsalva uses the diaphragm to push air up — like blowing your nose with your nostrils pinched. It works in shallow water but becomes difficult below ~30m. Frenzel uses the tongue as a piston with a closed glottis — it requires very little air and works at any depth. Frenzel is the standard for freediving.
How do I practise Frenzel equalisation on land?
Fill your cheeks with air and close your glottis (as if starting to say "K" or "T"). With your nose pinched, use your tongue to push the air upward toward your ears. You should feel your ears pop or click. Practise this multiple times a day — the tongue movement becomes more natural with repetition.
Learn with us
Equalisation clicks faster with guidance.
Our courses include dedicated equalisation coaching — in the pool and in the ocean. Most students crack Frenzel within the first session.