Many freedivers experience discomfort and frustration when they can’t seem to get the hang of equalization. This can make deeper dives nerve-wracking and painful, taking the joy out of an otherwise exhilarating experience. In the online equalization course we gave you the most common mistakes made by beginning freedivers, as well as preventing or recovering from common equalization injuries, but sometimes understanding the technique better is just what you need to give you a little more of an edge.
This is where the Frenzel Maneuver comes in. As an effective equalization technique, the Frenzel Maneuver can help you dive deeper with more comfort and confidence. Through years of coaching and developing courses specifically tailored to help divers master equalization, I’ve seen firsthand how learning this technique can transform your diving experience.
In this article, you will learn what the Frenzel Maneuver is, why it’s essential for freediving, and how to perform it correctly with clear, step-by-step instructions. I purposely chose to not talk too much about the technique in the online course because it is often not the primary cause of holding people back in their equalization. However, I recognize the value of understanding the technique better and didn’t want to leave you high and dry. By the end of this guide, you’ll have the tools and knowledge you need to start practicing the Frenzel Maneuver and improve your equalization, making your dives smoother and more enjoyable.
Ready to dive in? Let’s get started by understanding the basics of the Frenzel Maneuver.
What is the Frenzel Maneuver?
The Frenzel Maneuver is an advanced equalization technique used primarily by freedivers to equalize the pressure in their middle ear while diving. Named after Herman Frenzel, a German air force commander who developed the technique during World War II, the Frenzel Maneuver is known for its efficiency and effectiveness at greater depths compared to other equalization methods.
Unlike the Valsalva Maneuver, which involves utilizing the diaphragm and intercostal muscles to blow air against a closed airway to equalize pressure, the Frenzel Maneuver focuses on using the throat muscles and the tongue to control airflow. This method allows for more precise and controlled equalization without requiring as much effort, making it ideal for freedivers who need to equalize frequently as they descend.
Why is the Frenzel Maneuver Important for Freediving?
Efficiency at Depth: The Frenzel Maneuver allows divers to equalize efficiently at greater depths where other techniques might fail. This is crucial for freedivers aiming to dive deeper without experiencing discomfort or pain.
Reduced Fatigue: By using the tongue and throat muscles rather than forcing air from the lungs, the Frenzel Maneuver reduces the effort required for equalization, helping divers conserve energy and reduce fatigue.
Better Control: The technique offers better control over the equalization process, allowing divers to adjust quickly and efficiently to changing pressure conditions as they descend and ascend.
Now that you understand what the Frenzel Maneuver is and why it’s important for freediving, let's move on to the next section where you'll learn how to perform this technique step by step.
Let's first take a look at the eight steps that are involved with Frenzel equalization:
Step 1: Learn to fill the mouth up with air
Step 2: Learn to control the epiglottis
Step 3: Learn to control the soft palate
Step 4: Learn to apply the tongue block
Step 5: Learn to use the tongue as a piston
Step 6: Learn to control the epiglottis and soft palate independently
Step 7: Put it all together
Step 8: Test it in the water.
We're gonna start with step one, and we'll go through each step and explain different ways to practice those steps and improve your Frenzel technique.
STEP 1: Learn to fill the mouth up with air
Fill your cheeks up like a balloon and hold the air there for a few seconds.
Using your cheeks, push the air back into your lungs.
Repeat this several times until you can do it at will.
To do a complete cheek fill, fill your cheeks until they are bursting.
To do a moderate cheek fill, fill your cheeks until they just start to bulge.
When I say fill your mouth up with ‘a little bit of air’, I mean do a moderate cheek fill.
STEP 2: Learn to control the epiglottis
There are many ways to learn to control the epiglottis. Practice these individual exercises to assure that you have perfect control over the muscles that control it:
Method 1: gargling water or mouthwash. Take a sip of water, tilt your head back, but do not allow the water to flow down your throat. Do not swallow the water. The water does not enter your throat because you have closed the epiglottis.
Method 2: exhaling and stopping the air. Open your mouth and keep it wide open. Exhale, but don't allow any air to escape. In other words, close your throat and exhale against your closed throat. No air comes out because you have closed the epiglottis.
Method 3: inhaling and stopping the air. Open your mouth and keep it wide open. Inhale, but don't allow any air to enter your lungs. In other words, close your throat and inhale against your closed throat. No air enters your lungs because you have closed the epiglottis.
Method 4: epiglottis music. As in method two, exhale against your closed throat. Continue to apply pressure. Now for just an instant, let air through then stop it again. It should make a funny choked noise. Let air out, stop it, let air out, stop it, continue to do this again and again, as fast as possible. The muscle you are controlling is the epiglottis.
Method 5: epiglottis music on an inhale. As in method four, but inhale, stop the air, let it pass, stop it, let it pass. Continue practicing methods four and five until you have mastered the epiglottis.
STEP 3: Learn to control the soft palate
Close your mouth, inhale through your nose, exhale through your nose, inhale through your nose
Open your mouth, exhale through only your nose. No air should come out of your mouth. Inhale through only your nose. No air should flow into your mouth.
Keep breathing through your nose only while keeping your mouth open.
Now breathe through just your mouth without any air flowing through your nose. Once you are sure you can breathe through either your nose or your mouth, keeping your mouth open, proceed to the next step.
Inhale deeply, open your mouth wide and keep it wide open. Begin exhaling slowly through your mouth only. Still exhaling, keep your mouth wide open, exhale through your nose only. Still exhaling, switch again.
Keep exhaling slowly, switching back and forth between nose and mouth as fast as possible.
Try the same thing when inhaling. Keep the mouth wide open, switch back and forth rapidly between inhaling through the mouth and nose.
***As you switch back and forth you will feel something soft and fleshy at the upper back of your throat moving. That is the soft palate. You raise the soft palate to breathe through your mouth. You lower the soft palate to breathe only through your nose.
Keep repeating the above exercises until you can raise or lower the soft palate at will. When you exhale through both your mouth and your nose, the soft palate is in the neutral position, neither up nor down.
STEP 4: Learn to apply the tongue block
Now you must learn to stop air flow with your tongue only. As a quick review, begin exhaling through your mouth, stop the air flow by closing your mouth. Your cheeks should fill momentarily. Inhale again and begin exhaling again. Stop the air flow by closing the epiglottis. These are the two ways you already know of to prevent air from flowing out of your mouth. You can either close the epiglottis or you can just close your mouth. Now you must learn a third way to stop the air from flowing out of your mouth.
Inhale and exhale slowly through your mouth saying the syllable "th" as in the word theater.
Now keeping your tongue in that position, touch the tip of your tongue to the roof of your mouth just behind the front teeth.
Try to stop the air from flowing past your tongue by making a seal with your tongue. The tip of your tongue touches the roof of your mouth behind your front teeth. The sides of your tongue touch the roof of your mouth just inside your molars.
Keep repeating these steps until you can stop air from flowing out of your mouth by using your tongue.
Make sure you are not cheating by closing the epiglottis or closing your mouth. Your lips should remain open and your jaw will be almost closed. It can be done with the jaw totally closed or only closed enough so that your front teeth upper and lower touch each other. Once you have mastered stopping the air with your tongue remember what you do with your tongue.
STEP 5: Learn to use the tongue as a piston
To effectively use your tongue as a piston for equalizing your ears, follow these steps:
Execute the Tongue Block (as practiced in the last step)
- Place the tip of your tongue on the back of your front teeth.
- Seal the sides of your tongue against the inside of your molars.
Positioning Your Tongue
- Once the tongue block is in place, lower and cup your tongue as if holding a grape. (If you are doing this correctly you should feel your jaw drop, while keeping your lips closed)
- Ensure your tongue is in the lower position to maximize effectiveness.
Creating Compressed Air
- When you want to compress the air in your mouth or throat, push the imaginary grape against the roof of your mouth and squish it.
- Be sure to keep the very back (or root) of your tongue down while you squish the grape.
STEP 6: Learn to control the epiglottis and soft palate independently
To effectively perform the Frenzel technique, it is crucial to learn how to control the epiglottis and soft palate independently. Here are some steps and exercises to help you master this skill:
Understanding the Coupling
- The epiglottis and soft palate are coupled, similar to how moving one eyebrow affects the other.
- Controlling these muscles independently is challenging but essential for the technique.
1st Exercise for Uncoupling
1. Place index finger and thumb below nostrils to gently plug the nose.
2. Exhale through the nose; nostrils should flare.
3. Fill cheeks until they are bursting.
4. Close the epiglottis and try to force air out of the nose.
5. If nostrils don't flare, redo the exercise focusing on the soft palate.
6. Keep soft palate in a neutral position to allow air to pass through the nose.
2nd Exercise (intermediate difficulty)
1. Pinch nose gently and exhale 90% of air through the mouth.
2. Close mouth and exhale the remaining 10% into cheeks.
3. Close epiglottis while lungs are empty and cheeks are full.
4. Inhale against the closed throat, creating a vacuum in the lungs.
5. Squeeze cheeks to force air out of the nose; relax the soft palate.
6. Practice until you can exhale through the nose with closed epiglottis and neutral soft palate.
The goal of both exercises are to be able to exhale through the nose while ensuring the epiglottis is closed. This is how you know you have achieved using these two muscles independently.
Practice diligently to achieve the desired muscle state required for the technique.
STEP 7: Put it all together
1. Prepare: Plug your nose with your fingers.
2. Cheeks: Fill your cheeks up slightly.
3. Epiglottis Closure: Close the epiglottis.
4. Soft Palate Position: Keep the soft palate in a neutral position.
5. Tongue Block: Apply a tongue block.
6. Tongue Position: Cup your tongue as if holding a grape.
7. Create Pressure: “Squish” the grape against the roof of your mouth while keeping the “root” or base of your tongue in a down position
8. Pressure Build-Up: Due to the plugged nose, the air will be pushed into the Eustachian tubes, causing the ears to pop.
9. Ear Pressure Test: After your ears pop you can use your tongue to continue applying pressure and bend your eardrums outward slightly.
10. Caution: While you should feel the pressure increasing the more you “squish the grape”, do not try to push your eardrums so far as to rupture them.
11. Practice: Train the Frenzel technique on land until you can efficiently pop your ears by plugging your nose and applying pressure with your tongue. Keep practicing this technique to master the skill of popping your ears instantly each time you do it.
STEP 8: Test it in the water
First, find a buddy who wants to come dive with you (even in a pool)! Go to a swimming pool, or a bay or cove with shallow water (10-15ft), swim down inverted and attempt to equalize using the Frenzel Technique you have just been practicing. Be sure to equalize frequently and often, and do not continue if you feel discomfort or pain.
Mastering the Frenzel Maneuver is a game-changer for any freediver. By improving your ability to equalize efficiently and comfortably, you can dive deeper with confidence and reduce the risk of discomfort or injury. While learning the Frenzel Maneuver may seem challenging at first, with consistent practice and the right approach, you’ll soon find that it becomes a natural part of your diving routine.
Remember, the key to success lies in breaking down the technique into manageable steps, practicing regularly on dry land, and gradually applying it in the water. Don’t rush the process—each small improvement is progress. If you stay patient and persistent, you’ll soon experience the benefits of this powerful equalization technique.
Whether you’re new to freediving or looking to refine your skills, mastering the Frenzel Maneuver is an investment in your safety and enjoyment underwater. So keep practicing, stay patient, and enjoy the freedom that comes with better equalization.
Remember to NEVER dive alone, or without proper safety training! Happy diving!
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