Equalization Stretching Techniques and Tips

The keys to better equalization are to cleanse, stretch, and strengthen daily. 

By Jeremy Storton
Editor Deena Lynch

Freedivers quickly learn that breathwork improves lung capacity and relaxation. But the right breath practices can also improve your ability to equalize.

Equalization isn’t just about technique. It’s about mobility, coordination, airway clarity, and nervous system regulation. Congestion, jaw tension, or soft-palate stiffness can all interfere with smooth pressure adaptation at depth.

If you’d like to understand the physiology behind equalization and how congestion impacts diving, read our article on Freediving Tips to Prevent Congestion & Equalization Issues.

Below is a structured routine you can integrate into your daily training to improve airway clarity, soft-palate control, and muscular coordination.

Breathwork to Clear the Sinuses: Nadi Shodhana

Nadi Shodhana (alternate nostril breathing) is traditionally used to balance and calm the nervous system. For freedivers, it offers additional benefits.

Breathwork like Nadi Shodona also has positive benefits specific to freediving.

Why Freedivers Should Practice Nadi-Shodona:

1. Clears excess mucus from the nasal and sinus passages 
   A clean airway reduces resistance and the need to force equalization.
2. Calms the nervous system
   When relaxed, the jaw, tongue, and throat coordinate more smoothly.
3. Improves soft-palate awareness and control
   Better airflow awareness supports cleaner Frenzel and mouthfill technique.

How to Practice

1. Sit upright with a tall spine.
2. Rest your left hand on your lap.
3. Inhale through both nostrils.
4. Close the right nostril with your thumb.
5. Exhale through the left nostril, then inhale through the left.
6. Switch sides: close the left nostril and breathe through the right.
7. Continue alternating sides for 1–3 minutes.
8. Finish with one deep inhale, gently hold for a few seconds (optional light chin tuck), and exhale slowly.

Practice daily for consistent sinus clarity and improved diaphragm engagement.

Releasing neck tension to support easier, softer equalization.

Neck & Facial Stretching for Equalization

Tension in the neck and jaw can block equalization mechanics especially for Frenzel and mouthfill freedivers. These stretches improve flexibility and reduce unconscious tension.

Neck Stretches:

1. Sit upright.
2. Gently lower your right ear toward your right shoulder. Hold.
3. Repeat on the left.
4. Rotate your chin slightly toward the collarbone and repeat both sides.
5. You may rest your hand lightly on your head for added weight. Never pull.

Facial & Soft-Tissue Stretching

These stretches look odd but these exercises improve oral flexibility and soft-palate coordination.

Tongue

1. Extend the tongue fully without straining the face.
2. Retract it along the roof of the mouth.
3. Draw slow circles along the lips, clockwise and counterclockwise.

Jaw

1. Open the jaw wide without activating unnecessary facial tension.
2. Move the jaw side to side.
3. Slide the jaw forward and back.
4. Rotate slowly in both directions, clockwise and counterclockwise.

Soft Palate Activation

These vocal drills help you feel and control the soft palate — essential during equalization transitions.

Make three strong repetitions of each sound, pausing between groups:

1. ah
2. ee
3. eh
4. oh
5. oo
6. eek
7. ak
8. ok
9. ook

You should feel subtle lifting and lowering in the back of the throat. This awareness improves precision when switching between open and closed airway positions underwater.

The EQ Trainer 2 and balloon help identify and strengthen your equalization muscles.

Equalization Tool: Balloon Training

Balloon drills isolate airflow and help you feel pressure shifts more clearly, key for both Frenzel and mouthfill.

The Molchanovs EQ Trainer 2 adds structure and measurable resistance to these drills.

How to Practice

1. Pinch one nostril closed.
2. Inflate the balloon through the EQ Trainer using the open nostril.
3. Switch sides and repeat.
4. Inflate the balloon again.
5. While keeping one nostril closed, use vowel sounds to control deflation.
6. Switch sides.

This helps refine soft-palate positioning, increase nostril-back-pressure awareness, and develop control over nasal airflow while maintaining a relaxed mouth and jaw. Shop the Molchanovs EQ Trainer 2 to add precision and progression to your balloon drills. 

For a full demonstration, watch the video below: 

By incorporating these simple practices into your daily training regimen, you will significantly enhance your equalization training. Through clearing the airways and improving soft-palate and jaw mobility, you will develop a cleaner, more efficient equalization system for freediving and depth. 

Add these exercises to your daily routine and subscribe to the Magazine for the latest articles, stories, competition reporting and more tips like these to take your freediving to the next level. 

Disclaimer: This article provides general information on equalization, stretching and freediving safety. It is not a substitute for personalized medical diagnosis, treatment, or advice. Every diver’s health and anatomy are unique. Please consult a qualified medical professional or ENT specialist if you have any issues you are concerned about.