How to Avoid a Lung Squeeze in Freediving

Freediving is an unparalleled way to connect with the ocean but it is very importanvto to learn how to keep safe and avoid a lung squeeze. With minimal gear, you can immerse yourself in serene underwater landscapes, interact with marine life, and experience profound relaxation. However, like any sport, freediving comes with risks, and one of the most serious concerns for divers is a lung squeeze.

This condition, also known as pulmonary barotrauma, occurs when pressure changes compress the lungs beyond their natural flexibility. The result? Pain, discomfort, and in severe cases, permanent damage. But don’t worry—by understanding the science behind it and following proper practices, you can enjoy freediving safely while reducing the risk of injury.

What Is a Lung Squeeze?

Lung squeeze happens when the pressure at depth compresses the lungs to the point that they can no longer contract safely. This compression reduces their volume and can stress delicate lung tissues. While your body has natural mechanisms to adapt to pressure changes—like the Mammalian Dive Reflex—abrupt or untrained movements at depth can override these safeguards.

Symptoms of a lung squeeze include:

• Wheezing or shortness of breath

• Difficulty taking a deep breath

• Unexplained fatigue

• Coughing up blood

If you experience any of these signs, stop diving immediately, breathe oxygen if available, and consult a medical professional.

Essential Tips to Avoid a Lung Squeeze

1. Prioritize Thoracic Flexibility

A flexible thoracic cavity helps your lungs and chest adjust to increased pressure. Incorporate stretching exercises to increase mobility in your ribcage and diaphragm. Start with gentle thoracic stretches or try some exercises from “5 Exercises to Boost Your Breath-Hold and Lung Capacity.”

2. Dive on Full Lungs Only

Avoid diving on partial exhales (Functional Residual Capacity, or FRC) unless you’re an advanced freediver under direct guidance. Diving on FRC simulates deeper pressures at shallower depths, which significantly increases the risk of a lung squeeze for untrained divers.

3. Progress Gradually

Freediving is a sport of patience. Attempting to dive deeper too quickly is one of the leading causes of injury. Take time to let your body adapt to depth, much like acclimatizing to altitude.

For inspiration on mindful progress, consider reading about Nicholas Mevoli’s journey in Adam Skolnick’s One Breath. His story is a reminder to respect the laws of physics and your body’s limits.

4. Practice Regularly

Frequent diving helps your body naturally adapt to pressure changes. Make it a habit to get in the water as often as possible, even if it’s just to practice breath-holds and shallow dives.

5. Move with Intention at Depth

Fast, jerky movements can increase pressure on your lungs when they’re already compressed. At depth, be deliberate and efficient in your motions. Avoid stretching out or twisting your torso unnecessarily.

6. Equalize Frequently

Regular equalization isn’t just for your ears—it’s also crucial for your lungs. Equalize as often as you can during descents to prevent pressure buildup in your chest cavity. For more on mastering equalization, check out “The Top 5 Freediving Buoys in the Market for 2025.”

7. Stay Warm and Relaxed

Cold water and stress can restrict lung flexibility. Ensure you’re warm and calm before diving. Practice pre-dive relaxation techniques, such as coherence breathing, to steady your nerves.

The Role of Residual Volume in Freediving

Our lungs are designed to handle moderate pressure changes, but things get tricky when their volume is compressed to the Residual Volume (RV)—the smallest volume they can safely reach.

How RV Works:

• At depth, pressure increases and air spaces in your body, including your lungs, shrink proportionally.

• When your lungs reach RV, further compression redirects blood to the lungs, a mechanism known as “lung packing.”

• Any sudden movement or improper equalization can lead to damage, emphasizing the importance of training and slow progress.

For a deeper understanding of lung function and pressure, read about the role of oxygen and CO2 in my post on “The Best Supplements for Freediving.”

Tips for Safe Freediving Progress

To dive deeper safely, follow these progression strategies:

1. Take It Slow

Start with shallow dives and gradually increase your depth over weeks or months. Use a buoy and dive line to track your progress and ensure you stay within safe limits.

2. Set Realistic Goals

Freediving isn’t a race. Work closely with your instructor to set achievable milestones, and don’t be afraid to reassess if something feels off.

3. Learn the Frenzel Equalization Technique

At greater depths, the Frenzel maneuver is more effective than Valsalva for equalizing pressure. It minimizes strain on your lungs and diaphragm, reducing the risk of a squeeze.

4. Use Proper Gear

Snug wetsuits, well-fitted masks, and efficient fins designed for freediving can minimize unnecessary movement and help you conserve energy.

5. Trust Your Instincts

Always listen to your body. If something feels wrong during a dive—whether it’s a slight chest discomfort or a gut feeling—stop and return to the surface.

Freediving Is About the Journey

Every freediver’s journey is unique, and progress comes with time and patience. By respecting your body, prioritizing safety, and embracing the process, you can unlock the incredible rewards of this sport while minimizing risks.

Freediving is more than a physical challenge; it’s a mental and emotional exploration. Dive mindfully, and the ocean will reveal not just its depths but also your inner strength.

For more insights into the meditative aspects of freediving, check out “Freediving Techniques for Better Sleep.”

Key Takeaways:

• Thoracic flexibility and slow progression are essential to avoiding lung squeeze.

• Equalize frequently and dive only on full lungs unless properly trained.

• Listen to your body and practice regularly for gradual adaptation to depth.

By following these tips and respecting your limits, freediving becomes not just safer but infinitely more enjoyable. Dive wisely, and let the ocean take you to incredible new depths—safely.