Ascend at no more than about 9–10 m (30 ft) a minute, slower in the last few metres, and pause for about three minutes at 5 m (15 ft) on any dive deeper than about 10 m. Your dive computer and training set the real figure.
A diver breathes gas at the pressure of the water, so more inert gas dissolves with depth and has to come out again as the pressure falls. 30 ft/min, 9.1 m/min, is the US Navy and NOAA standard, changed from 60 ft/min after studies found fewer cases of decompression sickness at the slower rate; many computers and the Bühlmann tables use 10 m/min, and a 2009 study found a 60 ft/min ascent gave higher bubble grades than 30. The last 10 m halve the pressure (2 bar to 1) where 40 m to 30 m changes it by a quarter, which is why the rate matters most near the surface and why a short stop there is recommended.
This is a reference rule, not a dive plan. Technical diving with decompression stops is governed by the plan, a breath-hold diver is not breathing gas at depth so the rate does not apply, and the older 15 and 18 m/min limits are still in some tables. It says nothing about no-stop limits, gas, repeat dives or your own body. Get a dive licence, dive with qualified professionals, and use your own computer and training.
Estimate with the rule, then check it against the calculator that models it properly.
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