Swimming Breathing: Is Every 2 Strokes Okay? Benefits, Drawbacks, and Alternatives

Is it OK to breath every 2 strokes?

Yes, breathing every 2 strokes is generally acceptable and can be beneficial for specific training goals, but its appropriateness depends heavily on individual factors, swimming goals, and stroke efficiency.

Understanding Breathing Patterns in Swimming

Breathing is a fundamental, yet often overlooked, component of efficient swimming. Unlike land-based activities where breathing is continuous, swimming requires precise timing and coordination with stroke mechanics. While many beginners default to breathing every stroke (unilateral breathing) or every three strokes (bilateral breathing), the question of breathing every two strokes arises for various reasons, from perceived efficiency to specific training objectives.

The Biomechanics and Benefits of Breathing Every 2 Strokes

Adopting a breathing pattern of every two strokes means you consistently breathe to the same side. While often less recommended than bilateral breathing (every 3 strokes), it offers distinct advantages in specific contexts:

• Maintained Rhythm and Momentum: For some swimmers, breathing every two strokes can help maintain a consistent stroke rhythm and reduce the disruption to the body's momentum that might occur with more frequent breathing, especially during sustained efforts.
• Reduced Drag (Potentially): By breathing less frequently than every stroke, a swimmer spends more time with their head in an aligned, face-down position, which inherently reduces frontal drag. However, this benefit is highly dependent on efficient technique.
• Specific Training Focus:
  • Developing Hypoxic Tolerance: While not as intense as breathing every 4, 5, or 6 strokes, breathing every two strokes can incrementally challenge the body's ability to perform with less immediate oxygen supply, building mild hypoxic tolerance.
  • Targeting Unilateral Strength/Balance: Some swimmers might use this pattern to focus on specific aspects of their stroke on one side, though this can also lead to imbalances if not carefully managed.

Potential Drawbacks and Considerations

While there are benefits, breathing every two strokes also presents several potential disadvantages that warrant consideration:

• Asymmetry and Imbalance: Consistently breathing to one side can lead to the development of muscular and neurological imbalances. The body will naturally adapt to the repeated rotation and reach pattern, potentially resulting in:
  • Uneven Body Roll: One side of the body may roll more effectively or consistently than the other.
  • Shoulder Strain: Repeated rotation to one side without counter-rotation can put uneven stress on the shoulders, potentially increasing the risk of injury over time.
  • Lopsided Pull/Recovery: The arm stroke on the breathing side may differ significantly from the non-breathing side.
• Suboptimal Oxygen Supply: For higher intensity efforts or longer distances, breathing only every two strokes may not provide sufficient oxygen to working muscles, leading to:
  • Increased Lactic Acid Buildup: Faster onset of fatigue.
  • Reduced Performance: Inability to maintain pace or power.
  • Shortness of Breath: A feeling of air hunger that can be distracting and uncomfortable.
• Compromised Technique (if forced): If a swimmer forces a two-stroke breath without adequate body roll and head rotation, they may lift their head, causing the hips to drop and significantly increasing drag. This negates any potential benefit of reduced breathing frequency.
• Limited Situational Awareness: Always breathing to one side limits a swimmer's ability to see their surroundings, other swimmers, or objects in the water, which is particularly important in open water or crowded pool lanes.

When is Breathing Every 2 Strokes Most Appropriate?

Breathing every two strokes can be appropriate in specific training scenarios or for certain individuals:

• Short, High-Intensity Efforts: For very short sprints where the primary goal is to minimize drag and maintain maximum speed, and the duration is too brief for significant oxygen debt to accrue.
• Advanced Swimmers with Strong Technique: Swimmers who possess excellent body roll, head rotation, and an efficient stroke can integrate this pattern without compromising their form.
• Specific Drills: As a temporary drill to focus on a particular aspect of the stroke on one side, or to introduce a mild hypoxic stimulus.
• Race Strategy (Situational): In a race, a swimmer might choose to breathe every two strokes for a short segment to gain a tactical advantage, such as avoiding chop on one side or sighting a buoy on the other.

Alternatives and When to Vary Your Breathing Pattern

For most swimmers, particularly those focused on endurance, technique, and overall health, a varied breathing strategy is recommended:

• Every 3 Strokes (Bilateral Breathing): This is widely considered the gold standard. It promotes symmetrical body roll, distributes stress evenly, and provides adequate oxygen for most training intensities. It ensures you breathe to both sides, improving balance and awareness.
• Every Stroke (Unilateral Breathing): Appropriate for maximal effort sprints where the body demands the most oxygen possible. Can also be used as a recovery strategy during longer sets.
• Hypoxic Breathing (Every 4, 5, or 6+ Strokes): Advanced training technique used to improve lung capacity, CO2 tolerance, and mental fortitude. Should be used sparingly and under guidance.
• Situational Breathing: The most effective swimmers are adaptable. They might switch between patterns based on fatigue, pace, race strategy, or environmental conditions (e.g., waves, sun glare).

Optimizing Your Breathing Technique (General Principles)

Regardless of the frequency, proper breathing technique is paramount:

• Exhale Fully Underwater: This is perhaps the most critical component. Actively blow out all air before turning to inhale. This clears your lungs for a fresh, full breath of oxygen and helps regulate CO2 levels.
• Rotate, Don't Lift: Your head should rotate with your body, keeping one goggle in the water. Avoid lifting your head, which causes the hips to drop and increases drag.
• Quick Inhale: Take a sharp, efficient breath, minimizing the time your head is out of alignment.
• Diaphragmatic Breathing: Focus on breathing from your diaphragm (belly) rather than shallow chest breathing. This allows for more efficient gas exchange.
• Practice and Experiment: Work with a coach to find the breathing patterns that best suit your individual physiology, stroke mechanics, and training goals.

Conclusion

Breathing every two strokes is not inherently "wrong," but it is a nuanced choice. While it can offer advantages in specific situations like maintaining rhythm or for targeted training, the potential for muscular imbalance, suboptimal oxygenation, and compromised technique makes it less ideal as a primary breathing pattern for general fitness or long-term development. For most swimmers, incorporating bilateral breathing (every 3 strokes) and varying patterns based on intensity and goals will lead to a more balanced, efficient, and sustainable swimming practice. Always prioritize proper technique and listen to your body's oxygen demands.