Why do your ears hurt at 3 meters?
This is the most common problem for freediving beginners: poor equalization.
The human middle ear is a closed space. During descent, external water pressure increases, the eardrum is pushed inward, and the air in the middle ear is compressed and pressure rises. The imbalance between inside and outside pressure deforms the eardrum and causes pain. If you do not equalize promptly, the eardrum may rupture, and ascent may also come with dizziness and disorientation.
This is not something you can just endure until it passes. Ear pain means the pressure inside and outside the middle ear is not equal; continuing to descend will only make the pain worse.
Many beginners ask me, "Coach, are my ears naturally bad?" Actually, no. Most people simply do not know how to equalize.
What is Frenzel equalization?
Frenzel equalization is the most essential equalization technique in freediving today. Unlike the "pinch your nose and blow" method (Valsalva) that you use on land, Frenzel equalization uses the back of the tongue lifting to seal the nasal cavity and push air from the mouth through the Eustachian tube into the middle ear. The key movement is lifting the back of the tongue like a piston, not using abdominal force. It does not require abdominal effort, so unlike breath-hold pressure it does not use up precious lung air, and it has less impact on deep descents.
Simply put: Valsalva uses the belly; Frenzel uses the tongue. The former can work within 10 meters, but generally fails beyond 10 meters; the latter can support you beyond 30 meters.
Comparison | Valsalva | Frenzel |
|---|---|---|
Force method | Abdominal effort, breath-hold pressure | Back-of-tongue action, air sent from the mouth |
Suitable depth | About 5-10 meters | Beyond 30 meters |
Air source | Lungs | Mouth |
Learning difficulty | Easy; people do it naturally | Requires practice, but can be learned |
Most people naturally use Valsalva on land—pinch your nose, close your mouth, and blow hard. At 5-10 meters, as external pressure increases, using abdominal force becomes harder and harder; at this point, you will no longer be able to do it with that method.
Frenzel equalization: 3 steps to find the right feeling
Step 1: First, find the feeling of "airflow."
Pinch your nose, close your mouth, and gently do a "blow your nose" action (this is Valsalva). Feel your eardrums bulge outward—this is the target state of equalization. Then, in the same position, keeping your nose pinched and mouth closed, try replacing abdominal effort with lifting the back of your tongue to reproduce the same "eardrum bulge" feeling.
Step 2: Back-of-tongue position (key).
The core of Frenzel equalization is lifting the back of the tongue—lifting it upward to "push" air from the mouth into the ears. An effective practice method: lie flat, open your mouth, and gently press the tip of your tongue against the inside of your lower teeth. Then try making a "K" sound or "G" sound (such as "Kai" or "Guy"), and observe whether the front of your neck shows a large laryngeal lift or excessive neck muscle tension—if the larynx stays relatively stable with no obvious lift, the back-of-tongue movement is basically correct.
Step 3: Practice with your mouth closed.
Close your eyes and keep your mouth closed. Repeat the back-of-tongue lift and feel your eardrums bulge. How to tell: Put your hand on your abdomen while doing the movement. If your abdominal muscles tighten clearly, you are using Valsalva; if your abdomen is relaxed and only your larynx and the back of your tongue are moving, yet your ears clear—congratulations, that is Frenzel equalization.
At first you may not be able to do it. Do not be discouraged—Frenzel equalization is not learned by understanding; it is learned by practice.
10 minutes a day: Frenzel equalization training plan
Stage | Daily practice | Goal |
|---|---|---|
Week 1 | Practice lying down; find the feeling of lifting the back of your tongue | Able to perform Frenzel on land |
Week 2 | Practice sitting, not lying down, mouth closed | Able to do it consistently while sitting |
Week 3 | Hang upside down or do yoga Downward-Facing Dog (head lower than feet) | Able to do it with your head lower than your feet |
Week 4 | Practice at the surface, do it before descent | Able to use it naturally during dives |
Many people can do it on land but cannot do it upside down. When the head is lower than the feet, gravity makes air in the mouth move more easily toward the nasal cavity, while the Eustachian tube opening is at the back of the pharynx. The back of the tongue needs to push air backward and upward, which greatly increases the difficulty. Equalization in freediving is done with the head lower than the feet and the body tense, so you must practice this position specifically.
If you cannot do it on your first practice, do not give up. Frenzel equalization itself is not an inborn instinct; it is a reprogramming of a set of muscle control patterns. As long as you keep practicing, the vast majority of people can master it within 2-4 weeks.
FAQ
Q: When should I equalize during a descent?
Start at the surface, and do not wait until it hurts. Once a pressure difference forms, the Eustachian tube is harder to open. Recommended frequency: equalize once every 0.5-1 meter of descent, actively equalizing rather than passively waiting for pain.
Q: Why can I do the movement but still cannot do it during a descent?
Because your practice on land is not relaxed enough. Freediving equalization needs to be done when the body is under negative pressure—this is why you need to practice repeatedly at the surface until it becomes muscle memory. If you do it slowly and steadily at the surface, you can do it naturally underwater.
Q: Is a "click" sound during the movement a sign that I am doing it correctly?
Yes. Hearing the Eustachian tube open means the movement is correct.
Q: What if one ear clears but the other does not?
Try tilting your head toward the ear that has not cleared, or lifting your head slightly, and try again.
Q: What should I do if I cannot equalize during a descent?
Stop the descent, ascend a little, and try again. Do not force it; do not continue the descent.
Q: What should I pay attention to with my ears during ascent?
During ascent, if you feel dizzy or have an unusual sensation in your ears, do not surface quickly. Ascend slowly and perform reverse equalization (swallowing or gently blowing). Although middle ear pressure releases naturally during ascent, a rapid ascent may cause ear barotrauma.
Frenzel is not talent; it is muscle memory. You do not need to be born "able to do it." You only need to practice 10 minutes a day for 2-4 weeks, and most people can master it.
If you have tried for 2 weeks and still cannot do it at all, it is recommended to find a professional instructor for in-person instruction—some subtle movement adjustments cannot be taught by written guides. You need an experienced instructor to watch your movements on site and help correct them.