quinnn,
Those are great details. Be sure that your paired iPhone is updated to software version 14.3. To find out, tap Settings > General > About. If an update is needed, back up your iPhone first:
How to back up your iPhone, iPad, and iPod touch
Update your iPhone, iPad, or iPod touch
Update apps or use automatic downloads
After updating, if the issue continues, reset your AirPods to see if that helps: Reset your AirPods
You mentioned that you sometimes hear popping and crackling noises. There is a current service program for this issue that you might qualify for. More details can be found here: AirPods Pro Service Program for Sound Issues
After those steps, if you're still experiencing this issue, we recommend speaking with Apple Support to look into available options. They can be reached here: Get Support
Thanks again for using Apple Support Communities.
Have a great day.