Nick Pelios
Freediver, Creator
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Nick Pelios
Freediver, Creator
If you’ve already read the first part of our equalization guide, you know how essential this skill is for freedivers. Equalization is what allows you to dive deeper without discomfort, protect your ears, and keep your focus where it belongs: on the dive itself. In this second part, freediving instructor Ellie Hayden takes us deeper into the Frenzel technique, the gold standard for freedivers.
Many beginners start with the Valsalva maneuver, pushing air up with their diaphragm. It works in shallow water, but it’s inefficient and tiring as you go deeper. Frenzel is different. Instead of engaging the diaphragm, you use smaller muscles in your throat, tongue, and cheeks to push air into your middle ears. This makes equalization smoother, more energy-efficient, and possible at greater depths.
Step 1: Closing the Vocal Folds
The foundation of Frenzel is shutting off airflow from your lungs. To feel it, take a deep breath in through an open mouth, then hold. That locked feeling in your throat is your vocal folds closing. You can test it further by letting out tiny bits of air or sipping a little back in. Once you can isolate this closure, you’ve taken the first step.
Step 2: Controlling the Larynx
Next, you need to move your larynx upward to create pressure in your mouth. Try humming high and then low. Notice how your larynx shifts? Now, repeat the movement silently. This ability to raise and lower your larynx without sound is key for driving air through your Eustachian tubes.
Step 3: Using the Tongue and Cheeks
Think of it as gently squeezing air pockets. With your nostrils pinched and mouth closed, use your tongue and cheeks to compress the air in your mouth. It’s like pushing the last bit of toothpaste from the tube. A good way to practice is by taking a small sip of water, then squirting it through your teeth without exhaling. That motion mirrors Frenzel.
Watch your nostrils. When you Frenzel correctly, they flare slightly. Your diaphragm should stay relaxed. If your belly tightens, you’re slipping back into Valsalva. At first, you might feel fullness or crackling in your ears rather than a clear pop. That’s normal. With repetition, the sensation becomes cleaner and faster.
The key is repetition. Practice the movement on land until it feels automatic. Then, apply it in the water. Always start by equalizing on the surface before you take your final breath. This preps your ears for the pressure change. During the dive, equalize every single meter, especially within the first 10 meters where pressure shifts most rapidly. Do it early and often. Waiting until you feel discomfort is too late.
Ellie emphasizes one thing above all: anyone can learn to equalize. If it feels impossible now, it’s only a matter of practice and patience. Your body is capable, your ears will adapt, and Frenzel will become second nature. Mastering this technique not only protects you but unlocks new depth and comfort in your freediving journey.