[laminar]

Practice in the shallows. If you can pop or click your ears on dry land you should be able to hold them in that position (wider). Thrust your jaw forward to add to the widening effect.

Now very, very slowly perform a slow tuck dive keeping your those "inner ear muscles" flexed and your jaw thrust forward. The slower you go the better chance of pressure not having a chance to build up too high.

This is what I would call true "hands free."

Other methods described above, using frenzel to periodically equalize your ears without pinching your nose, or using the mask's position on your nostrils to provide resistance, can also work, but they are a substitute for "hands free."

Practicing what I've described above - ie. never letting any pressure build up in your ears - is an excellent cross-training technique for improving your equalizing technique and awareness.