Swimming Breathing: Principles, Techniques, and Drills

How to breathe in water while swimming?

Efficient aquatic breathing is a cornerstone of effective swimming, primarily involving a complete exhalation underwater followed by a quick, timely inhalation above the surface, synchronized with stroke mechanics and body rotation.

The Fundamental Principles of Aquatic Respiration

Breathing in water presents unique challenges compared to terrestrial respiration due to the surrounding medium. Understanding these fundamental principles is crucial for developing efficient swimming technique.

• Hydrostatic Pressure: Water exerts pressure on the body, including the chest cavity, making inhalation slightly more challenging and exhalation potentially easier if managed correctly. This pressure also influences lung volume and gas exchange.
• Buoyancy and Body Position: Your ability to breathe effectively is intrinsically linked to maintaining an optimal body position. Holding your breath or lifting your head too high disrupts buoyancy, causing your legs to sink and increasing drag.
• The "Exhale First" Rule: Unlike breathing on land where inhalation often precedes exhalation, the primary rule in swimming is to exhale fully while your face is submerged. This prepares your lungs for a quick, efficient inhalation when you turn for air.

Mastering the Exhalation Phase

The exhalation phase is arguably more critical than the inhalation phase for efficient swimming. Many new swimmers struggle because they hold their breath underwater.

• Complete Exhalation: Prioritize expelling all stale air (carbon dioxide) from your lungs while your face is submerged. This creates space for a fresh, oxygen-rich breath when you surface. Incomplete exhalation leads to a build-up of CO2, triggering the urge to breathe more frequently and potentially causing hyperventilation or panic.
• Exhaling Through Nose and/or Mouth: You can exhale through your nose, mouth, or both. Exhaling through the nose helps prevent water from entering the nasal cavity. The key is to exhale continuously and gently, creating a steady stream of bubbles. Some swimmers prefer a more forceful, explosive exhalation just before turning to clear any water from the mouth or nose.
• Continuous vs. Explosive Exhalation:
  • Continuous Exhalation: A slow, steady stream of bubbles from the moment your face enters the water until you prepare to turn for air. This helps maintain a relaxed state and consistent CO2 removal.
  • Explosive Exhalation: A more forceful expulsion of air just before the head turns for inhalation. This can be useful for clearing airways quickly but should not replace the continuous exhalation throughout the stroke.

The Inhalation Phase: Quick and Efficient

Once exhalation is complete, the inhalation must be swift and economical to maintain momentum.

• Turning for Air (Freestyle/Butterfly):
  • Minimal Head Lift: Avoid lifting your head straight up. Instead, rotate your head just enough so that your mouth clears the water, keeping one goggle partially submerged. This maintains a streamlined body position and minimizes drag.
  • Body Rotation: In strokes like freestyle, the head turns in conjunction with a natural body roll. This allows for a more efficient breath without disrupting balance or increasing resistance.
  • "Catching" Air: Aim to "catch" a quick breath, almost like sipping air, rather than taking a deep, gasping inhale. The duration of inhalation should be as short as possible.
• The Breathing Window: There is a brief window during your stroke cycle where you can inhale without significantly disrupting your hydrodynamics. Identifying and utilizing this window is crucial. For freestyle, it's typically when your lead arm is extended and your body is rotating.

Breathing Techniques for Different Strokes

While the principles of exhalation and efficient inhalation remain constant, the mechanics differ across strokes.

• Freestyle (Front Crawl):
  • Rotational Breathing: The head rotates to the side as the body rolls. Your ear should remain close to your lead shoulder.
  • Timing: Inhale as the opposite arm completes its pull-through and begins its recovery phase. This creates a natural pocket of air as the bow wave passes.
  • Bilateral vs. Unilateral Breathing:
    • Unilateral: Breathing to one side (e.g., every 2 strokes). Can lead to muscular imbalances.
    • Bilateral: Alternating breathing sides (e.g., every 3 or 5 strokes). Promotes symmetrical body rotation, better balance, and develops both sides of the body. Recommended for distance swimming and technique development.
• Backstroke:
  • Continuous Breathing: Unlike other strokes, your face is always out of the water. Focus on relaxed, rhythmic breathing. Inhale as one arm exits the water, exhale as the other exits.
  • Avoid Holding Breath: Holding breath can cause tension and affect body position.
• Breaststroke:
  • Coordinated Head Lift: The head lifts forward and slightly up with the arm pull, allowing for a breath. The chin should remain relatively close to the chest.
  • Timing: Inhale as your hands sweep inward during the pull phase, just before they recover forward. Your head should return to the water as your arms extend forward into the glide.
  • Exhalation during Glide: Exhale fully as your face is submerged during the glide phase.
• Butterfly:
  • Forward Head Lift: The head lifts forward, leading the body, as the arms complete the pull phase.
  • Powerful Exhalation: A strong, almost explosive exhalation is often required as the face goes underwater to clear the airways and prepare for the next breath.
  • Timing: Inhale as the hands enter the water, and the body rises for the next stroke. The head drops back into the water as the arms begin their recovery.

Common Breathing Mistakes and How to Correct Them

Identifying and correcting common errors is vital for improving aquatic breathing efficiency.

• Holding Your Breath: Leads to CO2 buildup, increased heart rate, and panic.
  • Correction: Focus on continuous exhalation (blowing bubbles) as soon as your face enters the water.
• Lifting Head Too High/Forward: Causes legs to sink, increases drag, and strains the neck.
  • Correction: Emphasize head rotation with the body (freestyle), or a minimal forward lift (breaststroke/butterfly) keeping the chin tucked. Use a snorkel for drills to practice horizontal body position.
• Incomplete Exhalation: Leaves stale air in the lungs, reducing oxygen uptake.
  • Correction: Practice deep, sustained exhalations underwater. Imagine emptying your lungs completely.
• Breathing Too Frequently/Infrequently:
  • Too Frequently: Disrupts rhythm and flow, increases drag.
  • Too Infrequently: Leads to oxygen debt and fatigue.
  • Correction: Experiment with bilateral breathing patterns (e.g., every 3 or 5 strokes) to find a sustainable rhythm.
• Improper Body Rotation: Prevents a natural breathing motion and creates instability.
  • Correction: Focus on engaging your core and rotating from your hips and shoulders in freestyle. Drills like rotational kicking can help.

Drills to Improve Your Swimming Breathing

Consistent practice of specific drills is essential for ingraining proper breathing mechanics.

• Wall Kicking with Face in Water: Hold onto the wall, place your face in the water, and kick gently. Practice continuous exhalation, blowing bubbles. Then, lift your head slightly to the side to inhale, and return to the water to exhale.
• Rotational Kicking: Use a kickboard. Kick on your side with one arm extended forward. Practice rotating your body and head to breathe, then returning to the side position. Focus on the core rotation, not just head turning.
• One-Arm Drills (Freestyle): Swim freestyle using only one arm, keeping the other extended forward. This forces exaggerated body rotation, making it easier to practice the breathing motion without worrying about the full stroke.
• Fist Drill: Swim freestyle with clenched fists. This reduces the surface area of your hands, forcing you to rely more on body rotation and core engagement for propulsion and stability, which directly aids breathing mechanics.
• Interval Breathing: Deliberately vary your breathing pattern during laps (e.g., one lap breathing every 2 strokes, the next every 3, then every 5). This builds respiratory endurance and adaptability.

Physiological Benefits of Efficient Aquatic Breathing

Mastering breathing in water extends beyond mere comfort; it significantly impacts performance and physiological well-being.

• Improved Oxygen Delivery: Efficient exhalation and rapid inhalation ensure a constant supply of fresh, oxygenated air to the working muscles, delaying fatigue.
• Enhanced CO2 Removal: Expelling carbon dioxide effectively prevents its accumulation, which can lead to increased acidity, muscle burning, and the sensation of being "out of breath."
• Increased Endurance and Stamina: Optimal breathing allows for sustained effort by maintaining aerobic metabolism, leading to longer and more effective training sessions.
• Better Body Position and Hydrodynamics: Proper breathing mechanics reduce head lift and maintain a streamlined body, significantly decreasing drag and improving swimming efficiency.
• Reduced Anxiety and Improved Relaxation: A rhythmic and controlled breathing pattern helps calm the nervous system, reducing panic and allowing for a more relaxed and fluid stroke.

Conclusion: Consistency is Key

Mastering how to breathe in water is a foundational skill that underpins all aspects of efficient and enjoyable swimming. It requires a conscious shift from terrestrial breathing patterns, emphasizing a complete exhalation underwater followed by a quick, timely inhalation. By consistently practicing proper technique, focusing on body rotation, and utilizing targeted drills, swimmers can transform their aquatic respiration, leading to enhanced performance, greater endurance, and a more harmonious relationship with the water. Patience and persistence are your greatest allies on this journey.