Swimming Breathing: Techniques, Drills, and Physiological Benefits

How Do You Breathe Swimming?

Effective swimming breathing involves a rhythmic, coordinated rotation of the head and body to quickly inhale above water, followed by a controlled and complete exhalation underwater.

The Core Principles of Swimming Respiration

Efficient breathing in swimming is not just about getting air; it's a fundamental component of propulsion, balance, and energy conservation. Unlike land-based activities where breathing is often subconscious, swimming requires deliberate control and synchronization with your strokes.

• Rhythm and Coordination: Breathing must be seamlessly integrated into your stroke cycle. It's a continuous, fluid motion, not an interruption. Poor timing disrupts your body position and increases drag.
• Exhale Underwater: This is perhaps the most critical principle. You must fully exhale all the air from your lungs before your mouth comes out of the water to inhale. This clears your lungs of carbon dioxide, allowing for a rapid, full intake of oxygen when you turn to breathe. Holding your breath underwater leads to a build-up of CO2, causing discomfort and a desperate need for air, disrupting your rhythm.
• Minimal Head Movement: To maintain a streamlined body position and minimize drag, the head should rotate only as much as necessary to clear the water for inhalation. Lifting the head too high causes the hips to drop, increasing frontal resistance.
• Bilateral Breathing: The practice of alternating breathing sides (e.g., every three strokes) is highly recommended. This promotes symmetrical body rotation, prevents muscular imbalances, and allows for better awareness of your surroundings.

Anatomy and Biomechanics of Swimming Breath

Understanding the mechanics of how your body facilitates breathing in the water is key to optimizing your technique.

• Diaphragmatic Breathing: While not always consciously performed, engaging your diaphragm for deeper breaths is beneficial. In swimming, the pressure of the water on your chest can make shallow, chest-based breathing less efficient. Focusing on a full exhalation helps engage the diaphragm for a more complete inhale.
• Core Engagement: A strong, stable core is essential for efficient body rotation. Your core muscles act as the pivot point for your torso and head, allowing for a smooth, controlled breath without excessive movement of your lower body.
• Neck and Torso Rotation: Crucially, breathing in strokes like freestyle is not just a neck turn. It's primarily a body roll that brings your shoulder and head into position. Your head should move in conjunction with your torso, with your ear remaining close to your shoulder. This maintains your streamlined position.
• Hydrodynamics: Every movement in the water has hydrodynamic implications. A clean, quick breath with minimal disruption to your body line reduces drag, allowing for more efficient forward propulsion.

Breathing Techniques for Different Strokes

The method of breathing varies significantly depending on the swimming stroke.

Freestyle (Front Crawl)

• Side Breathing: The dominant method. As one arm pulls through the water and the other extends forward, your body rolls to the side. Your head turns just enough so that your mouth clears the water while one goggle remains submerged.
• Timing: Begin your exhalation as your face enters the water. As your recovery arm begins to sweep forward, initiate the body roll and head turn. Inhale quickly as your hand enters the water in front of you, then return your face to the water as the other arm begins its pull.
• "Bubble, Bubble, Breathe": A common cue emphasizing continuous exhalation (bubbles) underwater before a quick inhale.
• Bilateral Breathing: Aim to breathe every 3 or 5 strokes, alternating sides. This promotes balance and reduces strain.

Backstroke

• Continuous Breathing: Unlike other strokes, your face is always out of the water in backstroke. This allows for continuous, natural breathing.
• Rhythm: While continuous, maintain a steady rhythm of inhalation and exhalation. Avoid holding your breath, which can cause tension and disrupt your body's buoyancy.
• Focus: Concentrate on a relaxed, diaphragmatic breath to keep your oxygen levels up and maintain a calm state.

Breaststroke

• Forward Breathing: As your arms sweep outwards and then inwards, your head lifts forward and up, clearing the water for an inhale.
• Timing: Your breath should coincide with the peak of your arm pull and the beginning of your leg kick. As your hands come together under your chest, your head lifts for a quick inhale. As your arms extend forward, your face re-enters the water for exhalation.
• "Pop Up and Down": Your body should rise and fall with the stroke, allowing for an efficient breath.

Butterfly

• Forward or Side Breathing: Most commonly, swimmers breathe forward, lifting their head as their arms sweep through the water. Some elite swimmers may use a side breath, similar to freestyle, to maintain a flatter body position.
• Timing: Breathing occurs once per stroke cycle, synchronized with the second dolphin kick and the arm recovery. As your hands exit the water, your head lifts for a quick inhale. As your arms extend forward for the next pull, your face re-enters the water for exhalation.
• Powerful Lift: The powerful undulation and arm pull provide the necessary lift to clear the water for the breath.

Common Breathing Challenges and Solutions

Many swimmers encounter specific issues with their breathing technique.

• Holding Breath:
  • Problem: Causes CO2 buildup, panicking, and disrupts rhythm.
  • Solution: Consciously hum or blow bubbles underwater. Practice drills focusing solely on continuous exhalation.
• Lifting Head Too High (Freestyle/Butterfly):
  • Problem: Causes hips to drop, increasing drag and straining the neck.
  • Solution: Focus on a body roll rather than a head lift. Keep one goggle in the water. Use a snorkel during drills to practice a flat body line.
• Poor Timing:
  • Problem: Leads to awkward pauses, loss of momentum, and increased effort.
  • Solution: Integrate breathing into the stroke count (e.g., breathe every 2, 3, or 5 strokes). Practice slow, deliberate drills focusing on the synchronization of breath with arm and body movements.
• Water Ingestion:
  • Problem: Coughing, choking, and loss of confidence.
  • Solution: Ensure a complete exhalation before turning to breathe. When inhaling, create a slight "bow wave" with your head to push water away from your mouth. Keep your tongue at the roof of your mouth.
• Hyperventilation/Hypoxia:
  • Problem: Rapid, shallow breathing (hyperventilation) can lead to lightheadedness. Holding breath too long (hypoxia) can be dangerous.
  • Solution: Focus on controlled, deep exhalations and quick, relaxed inhalations. Listen to your body and avoid pushing to extremes, especially in training.

Training Drills to Improve Swimming Breathing

Consistent practice with targeted drills can significantly improve your breathing efficiency.

• Wall Kicking with Face in Water: Hold onto the wall and kick, keeping your face submerged. Focus on continuous, slow exhalation (blowing bubbles). Lift your head to the side for a quick inhale, then resubmerge and continue exhaling.
• Side Kicking: Use a kickboard for support, lying on your side with one arm extended forward. Kick while practicing your body roll and side breathing, keeping one goggle in the water. This isolates the body rotation.
• "Bubble, Bubble, Breathe" Drills: Swim short distances, emphasizing a full exhalation over 2-3 strokes before a quick, sharp inhale. Focus on the sound of the bubbles.
• Fins and Snorkels:
  • Fins: Provide propulsion, allowing you to focus on technique without worrying as much about forward momentum.
  • Front-Mounted Snorkel: Removes the need to turn your head to breathe, allowing you to concentrate solely on body position, arm stroke, and continuous exhalation.

The Physiological Benefits of Efficient Swimming Breathing

Mastering your breathing technique offers profound physiological advantages.

• Improved Oxygen Delivery: Efficient breathing ensures a steady supply of oxygen to your working muscles, delaying the onset of fatigue and allowing you to swim longer and stronger.
• Carbon Dioxide Expulsion: Fully exhaling removes metabolic waste products (CO2), preventing its buildup in the blood, which can lead to discomfort and a feeling of breathlessness.
• Reduced Fatigue: When your breathing is efficient, your body expends less energy on the act of breathing itself, redirecting that energy towards propulsion. This leads to reduced overall fatigue.
• Enhanced Performance: The cumulative effect of better oxygenation, waste removal, and energy efficiency translates directly into improved swimming performance, including increased speed, endurance, and overall comfort in the water.

Conclusion

Breathing in swimming is a learned skill that is as critical as your arm pull or leg kick. It's a harmonious interplay of timing, body mechanics, and physiological efficiency. By understanding the core principles, practicing specific drills, and consistently refining your technique, you can transform your swimming, making it more efficient, enjoyable, and sustainable. Remember, the goal is not just to get air, but to breathe with purpose, integrating it seamlessly into every stroke.