Also how do people normally free up inbound balance other than by spending?

Do you just use a service that excepts lighting and sends you BTC?

I've used https://zigzag.io/#/ before

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Yeah, Boltz and Loop are good too.

Cool maybe I'll give those a look. Zigzag worked for me before but I'm always expecting it not to because it doesn't look like its that active.

One thing to keep in mind is that Boltz and loop can be trustless (they implement atomic swaps) while zigzag cannot.

Just tried boltz. works great thanks.