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Equalising to the first 10 meters is one of the most essential skills every freediver must master. Whether you’re new to freediving or refining your technique, understanding how to equalise properly can make the difference between a comfortable dive and one filled with frustration. In this blog post, we’ll delve into the techniques of Valsalva and Frenzel, explore common problems, and provide exercises to help you improve your equalisation skills.
This is just a dip into equalisation, you can purchase our full guide, 'Equalisation for Freediving: Equalisation Mastery upto 40m' to assist with your freediving journey.
What is Equalisation?
Equalisation, also known as "ear-popping," is the process of balancing the pressure in your ears with the external pressure as you descend underwater. As you dive deeper, the water pressure increases, making it necessary to equalise to prevent discomfort or even injury.
The Valsalva Maneuver
The Valsalva maneuver is one of the simplest techniques used by beginners. It involves pinching your nose and gently blowing, like trying to inflate a balloon with your nostrils closed. This action forces air into your Eustachian tubes, helping to equalise the pressure in your middle ear.
How to Perform Valsalva:
Pinch your nose closed.
Close your mouth.
Gently blow against your closed nostrils.
You should feel your ears “pop,” indicating successful equalisation.
Limitations of Valsalva:
Depth: Valsalva is effective in shallow dives but becomes less reliable as you go deeper, due to the increase of pressure and less volume of air to equalise with.
Force: It can be harsh on your ears if done too forcefully, potentially leading to ear injuries like barotrauma.
Air consumption: Valsalva requires more air than frenzel equalisation.
The Frenzel Technique
The Frenzel technique is more advanced and preferred by experienced freedivers, especially for deeper dives. Instead of using your diaphragm, you use your tongue and throat muscles to push air into your Eustachian tubes.
How to Perform Frenzel:
Nose Pinch: Gently pinch your nose closed.
Tongue Position: Place the tip of your tongue behind your upper teeth.
Larynx Movement: Use the back of your tongue and the larynx to push air into your nasal cavity and then into your Eustachian tubes.
Equalisation: You should feel a gentle equalisation, with no need for excessive force.
Note: Our full guide breaks down frenzel equalisation in a more detailed manor.
Advantages of Frenzel:
Depth Adaptability: Frenzel allows for equalisation at much greater depths than Valsalva.
Control: It provides a more controlled and gentle equalisation, reducing the risk of injury.
Common Equalisation Problems and Solutions
Even with the right techniques, freedivers often encounter issues with equalisation. Here are some common problems and how to address them:
Failing to Equalise Frequently Enough: Pressure doubles in the first 10 meters. Make sure to equalise at least every meter to stay ahead of pressure changes.
Trying to Equalise Too Late: If you wait until you feel pain, it may be too late. Equalise early and often.
Incorrect Head Position: Keep your head in line with your body to reduce pressure on your Eustachian tubes.
Straining: Avoid excessive force. Equalise gently to prevent tissue damage.
Congestion: If you’re congested, avoid diving. Use remedies like nasal sprays or steam inhalation to clear your sinuses.
Exercises to Improve Equalisation
Practicing equalisation techniques on dry land can significantly improve your performance in the water. Here are some exercises to try:
Jaw, Neck, and Sinus Massage: Regularly massage these areas to reduce tension and prepare your body for equalisation.
Frenzel Drills: Practice the Frenzel technique in front of a mirror. Focus on each step to develop muscle memory.
Uddiyana Bandha: This yoga technique helps improve diaphragm flexibility, aiding in deeper equalisation.
Tongue Rolls and Larynx Pumps: These exercises help strengthen the muscles involved in equalisation, making the process smoother and more controlled.
Safety Note: Never Dive Alone
Always practice breath-holding exercises in a safe and comfortable place, and never dive alone. Safety should be your top priority to prevent accidents and ensure a positive freediving experience.
Ready to Dive Deeper?
If you found this guide helpful and want to master equalisation techniques for deeper dives, check out our comprehensive eBook, "Equalisation Mastery: Equalisation for Freediving Depths 0-40m." This eBook offers in-depth exercises, troubleshooting tips, and advanced techniques to take your freediving skills to the next level.
Stay safe, dive deep, and enjoy the journey with Deep Sensations Freediving!
Better yet, sign up to any of our Wollongong, Sydney, or Shellharbour courses to learn first-hand off one of our expert Freediving Instructors.
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