Swimming Breathing: Techniques, Benefits, and Drills for Efficiency

How to breathe in swimming?

Effective swim breathing is a continuous, rhythmic process involving a controlled exhalation underwater, followed by a quick, rotational inhalation above the surface, crucial for maintaining body balance, hydrodynamics, and oxygen delivery.

The Fundamental Principles of Aquatic Respiration

Breathing in swimming differs significantly from land-based respiration. In the aquatic environment, the body's position, the need for hydrodynamic efficiency, and the continuous nature of the stroke demand a specialized approach to gas exchange. The core principles revolve around:

• Rhythm and Relaxation: Synchronizing your breath with your stroke creates a smooth, efficient rhythm, reducing tension and conserving energy.
• Continuous Exhalation: Unlike land breathing where exhalation is often passive, in swimming, it's an active, continuous expulsion of air underwater. This prepares the lungs for a full, rapid inhalation.
• Minimal Disruption: The act of breathing should cause the least possible disturbance to your body's streamlined position in the water.

Bilateral Breathing: The Gold Standard

Bilateral breathing involves alternating the side you breathe on, typically every three or five strokes in freestyle. This technique is widely considered the most effective for several reasons:

• Symmetrical Development: Prevents muscular imbalances that can arise from consistently breathing to one side, promoting more even body rotation and strength.
• Improved Body Roll: Encourages a more natural and balanced body roll on both sides, which is fundamental for efficient propulsion and streamlined movement.
• Enhanced Situational Awareness: Allows swimmers to see what's happening on both sides, crucial for open water swimming or crowded pools.
• Adaptability: Provides flexibility to breathe on the "easier" side if conditions (e.g., waves, sun glare) dictate.

How to Execute Bilateral Breathing: As your lead arm extends forward and your body begins to roll, turn your head smoothly to the side, just enough for your mouth to clear the water. Inhale quickly, then rotate your head back into alignment with your body, beginning your exhalation immediately underwater. Practice alternating sides every 3 strokes (right, left, right, breathe; left, right, left, breathe) or 5 strokes.

Mastering the Exhalation Phase

The exhalation phase is arguably more critical than the inhalation for efficient swimming. Many new swimmers hold their breath underwater, which leads to several problems:

• Carbon Dioxide Buildup: Holding breath prevents the expulsion of carbon dioxide, leading to an increased urge to breathe and a feeling of breathlessness.
• Poor Buoyancy: Air held in the lungs makes the chest buoyant, causing the legs to sink and disrupting a horizontal body position.
• Inefficient Inhalation: If you haven't fully exhaled, there's no room for a full, fresh breath of oxygen, leading to shallow, panicked gasps.

Technique for Exhalation: As your face enters the water, begin a slow, continuous exhalation through both your mouth and nose. Imagine gently bubbling out all the air until your lungs feel empty. This active exhalation helps maintain a consistent body position and ensures you're ready for a complete inhalation.

The Inhalation Phase: Quick and Efficient

The inhalation should be a rapid, almost instantaneous action, performed while maintaining as much of your streamlined position as possible.

• Minimal Head Lift: Avoid lifting your head straight up. Instead, rotate your head to the side as if looking over your shoulder. Your goggle line should ideally remain half in, half out of the water, with one eye still submerged. This minimizes drag and prevents the hips from dropping.
• Timing: Coordinate your head turn with the body roll and the recovery of your lead arm. As the lead arm begins its recovery phase, your body will naturally roll to that side, providing the perfect window for a quick breath.
• "Breathing into the Armpit": This often-used cue helps swimmers understand the minimal head rotation required. Focus on keeping your head low and turning it just enough to clear your mouth.

Common Breathing Errors and How to Correct Them

• Holding Your Breath:
  • Correction: Practice "bubble, bubble, breathe" drills. Focus on continuously exhaling underwater. Try exhaling so much air that you can feel your core engage.
• Lifting Your Head Too High:
  • Correction: Use a snorkel to practice maintaining a flat head position. In regular swimming, focus on rotating your body and keeping one goggle lens in the water. Drills like "corkscrew" or "one-arm freestyle" can help emphasize body rotation.
• Gasping for Air:
  • Correction: This often results from holding breath or incomplete exhalation. Concentrate on fully exhaling underwater to create an urgent need for inhalation, allowing for a natural, deep breath rather than a gasp.
• Breathing Only to One Side (Unilateral Breathing):
  • Correction: Force yourself to practice bilateral breathing, even if it feels uncomfortable initially. Start by alternating every 3 strokes for short distances, gradually increasing the distance.
• Lack of Rhythm:
  • Correction: Focus on synchronizing your breath with your stroke count. Counting strokes between breaths (e.g., "1, 2, 3, breathe") can help establish a consistent rhythm.

Breathing for Different Strokes

While the principles of exhalation and efficient inhalation are universal, the mechanics adapt to each stroke:

• Freestyle (Crawl): As detailed, primarily side breathing, often bilateral.
• Backstroke: Breathing is continuous and unrestricted as the face is always out of the water. Focus on deep, rhythmic breaths to maintain oxygen levels and relaxation.
• Breaststroke: Inhalation occurs during the recovery phase of the arms, as the head lifts forward. Exhale as the head re-enters the water and glides. The timing is crucial to maintain the stroke's efficiency and glide.
• Butterfly: Breathing typically occurs every second stroke, lifting the head forward and slightly upwards during the arm recovery. Exhalation happens as the face re-enters the water. This demands significant core strength and precise timing.

Physiological Benefits of Proper Swim Breathing

Mastering your breathing technique in swimming offers profound physiological advantages:

• Optimal Oxygen Delivery: Efficient inhalation ensures a steady supply of oxygen to working muscles, delaying fatigue and improving endurance.
• Efficient Carbon Dioxide Removal: Continuous exhalation prevents CO2 buildup, reducing the sensation of breathlessness and allowing for a more comfortable swim.
• Improved Hydrodynamics: Proper head and body position during breathing minimizes drag, allowing the swimmer to move through the water with less resistance.
• Enhanced Buoyancy and Body Position: Active exhalation helps maintain a neutral, streamlined body position, preventing the legs from sinking and reducing energy expenditure.
• Reduced Stress and Anxiety: A rhythmic, controlled breathing pattern promotes relaxation and reduces the physiological stress response often associated with breath-holding.

Drills to Improve Your Swim Breathing

• Wall Kicks with Exhalation: Hold onto the wall, face in the water. Kick gently while continuously blowing bubbles. Lift your head for a quick breath, then return to exhaling. Focus on emptying your lungs.
• Kickboard Breathing: Use a kickboard for support. Practice bilateral breathing, focusing on smooth head rotation and complete exhalation. The kickboard helps stabilize your body, allowing you to focus solely on breathing mechanics.
• One-Arm Freestyle: Swim freestyle using only one arm, keeping the other extended forward. This exaggerates body roll, making it easier to practice side breathing and feel the rotation. Alternate which arm is working.
• Sculling Drills: These drills focus on hand and arm position. Incorporate rhythmic breathing to ensure the head and body remain stable and streamlined even when the arms are not actively pulling.

Conclusion: Consistency is Key

Mastering breathing in swimming is a foundational skill that unlocks greater efficiency, endurance, and enjoyment in the water. It requires consistent practice and a mindful approach to connecting your breath with your body's movement. By focusing on continuous exhalation, minimal head movement, and balanced bilateral breathing, you will transform your swimming technique and elevate your performance in the aquatic environment.