Hi Y454f,
Welcome to the Apple Community.
Apple support have articles online that may or may not help:
You can monitor and limit the volume of your AirPods using your iPhone, iPad, or iPod touch
Check your headphone levels on iPhone
https://support.apple.com/en-au/guide/iphone/iph0596a9152/ios
Change audio settings for AirPods (3rd generation)
https://support.apple.com/en-au/guide/airpods/dev8af81894a/web
Or
You might want to try the different airPod settings:
Eg: Control spatial audio and dynamic head tracking
https://support.apple.com/en-au/guide/airpods/dev00eb7e0a3/web
Change noise control modes for AirPods
(You can switch between Active Noise Cancellation and Transparency mode)
https://support.apple.com/en-au/guide/airpods/dev9812f5cc3/web
Hope there is something here that helps :-)