Open Water Swimming: Mastering Breathing, Sighting, and Adapting to Conditions

How do you breathe open water when swimming?

Breathing effectively in open water swimming requires mastering a rhythmic side-to-side rotation, adapting to environmental conditions like waves, and integrating critical sighting techniques to maintain direction and efficiency.

The Core Principles of Open Water Breathing

Breathing in open water differs significantly from pool swimming due to environmental variables such as waves, currents, glare, and the necessity for continuous directional sighting. Efficient open water breathing prioritizes stability, adaptability, and the seamless integration of air intake with forward propulsion. Unlike the controlled environment of a pool, open water demands a more dynamic and often exaggerated head turn to consistently find a clear "pocket of air."

Mastering the Head Turn for Air

The fundamental technique for breathing in freestyle (front crawl) in open water remains similar to pool swimming but with enhanced considerations.

• The "Pocket of Air": As your body rolls to the side, your shoulder and the bow wave created by your head and body movement create a small trough or "pocket" of air. Your goal is to turn your head just enough to bring your mouth into this pocket, not to lift your head out of the water.
• Rotation, Not Lift: The power for your breath comes from your body's natural rotation, driven by your core and hips, not from lifting your head. Lifting the head breaks your streamlined position, causes your hips to drop, increases drag, and can lead to neck strain. Focus on rotating your entire body along its longitudinal axis.
• Exhale Underwater: Crucially, you must exhale completely and continuously while your face is submerged. This clears your lungs of carbon dioxide, preparing them for a full, rapid inhalation when you turn your head. Holding your breath underwater leads to a "panic breath" and inefficient gas exchange.
• Timing with the Stroke: Coordinate your breath with the recovery phase of your arm stroke. As one arm pulls through the water and the opposite arm begins its recovery phase above the water, initiate your body roll and head turn. By the time your recovering arm is extended forward, your breath should be complete, and your face should be returning to the water. This synchronicity maintains momentum and minimizes disruption to your stroke rhythm.

Bilateral Breathing: A Cornerstone of Open Water Efficiency

Bilateral breathing involves alternating the side you breathe on (e.g., every three strokes, you breathe once on your left side, then once on your right side). While challenging initially, it is paramount for open water success.

• Symmetry and Balance: Breathing predominantly on one side can lead to muscular imbalances, asymmetrical stroke mechanics, and an uneven body roll, causing you to swim off course. Bilateral breathing promotes a more balanced stroke and body position.
• Improved Sighting Options: Open water conditions are unpredictable. Bilateral breathing allows you to sight efficiently from either side, crucial for navigating around buoys, other swimmers, or adjusting to sun glare or wave direction.
• Adaptability to Conditions: If a wave approaches from your dominant breathing side, you can instinctively switch to the other side to avoid inhaling water.
• Reduced Strain/Injury Risk: Evenly distributing the rotational demands across both sides of your neck and spine reduces the risk of overuse injuries.

Adapting to Open Water Conditions

The environment dictates subtle but critical adjustments to your breathing technique.

• Waves and Chop:
  • Breathing into the wave: In choppy conditions, you might need to time your breath to turn your head into the incoming wave, allowing the wave's peak to create a larger trough for your mouth. This is often more effective than trying to breath over a breaking wave.
  • Exaggerated Head Turn: You may need a slightly more aggressive or faster head turn to secure a breath in turbulent water.
  • Timing with Stroke Cycle: Be prepared to slightly adjust your breathing rhythm to synchronize with larger swells, ensuring you take a breath when the opportunity is clearest.
• Sighting Integration:
  • "Alligator Eyes": For quick directional checks, lift your eyes just enough to see forward, keeping your chin in the water. This can be done independently or combined with a breath.
  • Breathing and Sighting: Often, swimmers will combine a breath with a quick sight. As you turn to breathe, lift your eyes momentarily to spot a buoy or landmark, then immediately return your face to the water as you complete the inhalation. This requires practice to avoid breaking your streamline.
• Cold Water/Hypoxia:
  • Initial Gasps: The shock of cold water can trigger an involuntary gasp reflex. Focus on controlled, deliberate exhalation before turning to breathe.
  • Controlled Exhalation: In colder water, maintaining a constant, gentle exhalation underwater is even more critical to manage the body's physiological response and prevent hyperventilation.

Common Breathing Challenges and Solutions

• Inhaling Water:
  • Cause: Insufficient body rotation, lifting the head too high, or poor timing.
  • Solution: Focus on rolling your entire body, keeping one goggle in the water, and exhaling fully before turning to inhale.
• Neck Strain:
  • Cause: Lifting the head instead of rotating the body, craning the neck.
  • Solution: Emphasize hip and shoulder rotation. Imagine a rod running through your body, rotating around it. Keep your head aligned with your spine.
• Disrupted Rhythm:
  • Cause: Inconsistent breathing patterns, trying to hold breath.
  • Solution: Practice bilateral breathing consistently. Focus on the continuous exhalation underwater to maintain a steady rhythm.
• Panic/Shortness of Breath:
  • Cause: Anxiety, hyperventilation, or poor exhalation.
  • Solution: Slow down. Focus intensely on exhaling all the air out underwater. Count your strokes to establish a rhythm (e.g., "1-2-3-breathe"). If necessary, roll onto your back for a few breaths to regain composure.

Practical Drills for Improvement

Consistent practice is key to developing efficient open water breathing.

• Pool Drills:
  • Kickboard Breathing Drills: Hold a kickboard with one arm extended, kick, and practice breathing to the side of the extended arm, focusing on body roll. Switch arms.
  • Single-Arm Drills: Swim with one arm extended forward (or by your side), using only the other arm to propel you. This forces exaggerated body rotation, which is vital for open water breathing.
  • Bilateral Breathing Sets: Incorporate sets where you must breathe bilaterally (e.g., 50m breathing every 3 strokes, 50m breathing every 5 strokes).
• Open Water Simulation:
  • Sighting Practice: During pool swims, periodically lift your head briefly to sight a point on the wall or ceiling, mimicking open water sighting.
  • Exaggerated Roll: Practice swimming with a slightly more pronounced body roll than you might typically use in the pool, preparing for choppy conditions.

Conclusion: Consistency and Adaptability

Effective open water breathing is not a single technique but a dynamic skill set. It requires consistent practice of bilateral breathing, a deep understanding of body rotation, and the ability to adapt your technique to the ever-changing open water environment. By mastering these principles and diligently addressing common challenges, swimmers can transform their open water experience from a struggle for air into a fluid, confident, and enjoyable journey.