Advanced Equalization Training for Freediving

If you are serious about improving your performance in freediving, it’s important to think in terms of a structure rather than just doing random exercises. While this guide provides an overview of the key areas to work on, it also puts special emphasis on equalizing as the one area you can and should practice on your own.

Equalization is the only modality you can train completely on your own, aiming for consistency. It may feel repetitive, but it is fundamental for progress. You need to train both Mouthfill and Deep Frenzel, as they develop the core qualities required for effective equalization.

Deep Frenzel trains your ability to maintain relaxation in the belly and chest while equalizing — a skill that is also crucial for deep Mouthfill dives.

Deep Frenzel Training

- Fully exhale.
- Perform reverse packing slowly.
- Bring small portions of air into the mouth with each successful reverse pack.
- Maintain maximum relaxation in chest and belly.
- Only the jaw moves downward as a pump.
- Small air portions are enough.

Mouthfill Training includes 3 skills:

1. Soft Palate Awareness

- Keep mouth open.
- Inhale via mouth, exhale via nose, and vice versa.
- Maintain open mouth throughout.
- Balloon + EQ tool drill: inflate and deflate via nose and mouth to improve control.

2. Air Management

- Exhale half of your lungs (do not rush).
- Charge mouthfill in two steps: main charge + small top-up.
- Equalize with slight nose leak.
- Sequence: Jaw → Cheeks → Tongue (“H-lock”).

3. Glottis Strength

- Half-exhale, charge mouthfill, hold 1:00–1:30 max.
- Resist swallowing urge to improve control.
- Balloon drill: move air from mouth to balloon and back without losing mouthfill.