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Breathing is one of the most critical aspects of swimming, and it can often be challenging for beginners and even experienced swimmers to get it right. Proper breathing techniques can help swimmers feel more relaxed in the water, improve their stamina, and enhance overall performance. But how exactly should you breathe while swimming? Let’s break it down step by step to ensure you have the knowledge to breathe efficiently.

Why is Breathing Important While Swimming?

Breathing in swimming is more than just getting air in and out of your lungs. It directly affects your overall efficiency and endurance in the water. If you don’t breathe properly, you may feel winded or out of breath more quickly, which can lead to fatigue. This fatigue can cause your technique to break down, making you slower and more prone to injury. Proper breathing ensures a constant supply of oxygen, which keeps your muscles working effectively.

What Happens If You Don’t Breathe Correctly?

Improper breathing can cause several issues. Many swimmers hold their breath, which can create a buildup of carbon dioxide in the lungs, causing shortness of breath. Others lift their heads too far out of the water, disrupting the body’s alignment and creating drag, slowing down their speed. Correct breathing helps swimmers maintain a streamlined position and reduces the risk of feeling panicked in the water.

When Should You Breathe While Swimming?

Timing your breaths in swimming is essential to maintain a smooth rhythm. You should inhale during the pull phase of your stroke—this is the part where one of your arms is fully extended in the water. Most competitive swimmers breathe every three to five strokes, but this can vary depending on your level of comfort and stamina. Beginners might start by breathing every two strokes and gradually increase the time between breaths as they improve.

Where Should You Focus During Breathing?

In freestyle swimming, the goal is to keep your body as straight and flat as possible, with minimal head movement. The key to proper breathing is to rotate your head slightly to the side as you roll your body during the stroke. Keep one goggle in the water and one goggle out to avoid lifting your head too far out of the water. Your head should stay aligned with your body—don’t lift it too high, as this will break your streamline and slow you down.

Who Should Focus on Improving Their Breathing?

Breathing is important for all swimmers, from beginners to competitive athletes. For novice swimmers, proper breathing helps reduce anxiety and improve confidence in the water. More advanced swimmers and triathletes need effective breathing techniques to maintain their speed and endurance. Poor breathing habits can lead to faster fatigue, and in competitive settings, they can cost valuable seconds.

How to Breathe Properly While Swimming

Here’s a breakdown of the correct technique:

1. Inhaling

Inhaling while swimming should happen during the side roll of your body when one arm is extended forward. As you turn your head slightly to the side, take a deep breath through your mouth. Your body should stay in line with the water, with one goggle in and one goggle out of the water.

Tips for a Proper Inhale:

• Breathe early in the pull phase to give yourself time for a deep breath.
• Only rotate your head enough to clear your mouth and nose from the water.
• Avoid lifting your head, which can disrupt your alignment and create drag.

2. Exhaling

Exhaling should be continuous whenever your face is in the water. This helps avoid holding your breath, which can cause a buildup of carbon dioxide and lead to a sense of urgency when it’s time to inhale. Blowing a steady stream of bubbles helps control the exhalation process and prepares you for the next breath.

Tips for a Proper Exhale:

• Exhale through your nose or mouth while your face is underwater.
• Avoid holding your breath, as it disrupts your stroke rhythm.
• Time your exhale so that your lungs are nearly empty when it’s time to inhale again.

Breathing Drills for Improvement

There are several drills you can do to improve your breathing while swimming. These drills help you become more comfortable with air exchange and maintaining a steady rhythm. Below are a couple of recommended drills:

Bobs Drill:
This drill involves taking a breath, submerging underwater, and exhaling completely. After exhaling, come back up for another breath and repeat the process. Bobs are an effective way to practice full exhalations and quick, deep inhales.

Side Kicking Drill:
In this drill, you kick on your side with one arm extended forward and the other by your side. Your head should face down, and you should rotate it to breathe when needed. This drill helps you practice rolling your body and breathing without lifting your head.

Common Breathing Mistakes in Swimming

Breathing while swimming might seem simple, but there are common mistakes that many swimmers make. Here are a few to avoid:

1. Holding Your Breath
Many beginners hold their breath while swimming, which disrupts the natural rhythm and can lead to a buildup of carbon dioxide in the body, causing the swimmer to feel winded.

2. Lifting the Head Too High
Lifting your head out of the water to breathe can cause drag and disrupt your streamline. Instead, aim to rotate your head just enough to take a breath while maintaining a flat body position.

3. Breathing Too Often
Breathing too frequently, such as every two strokes, can lead to hyperventilation and disorientation. Aim for breathing every three to five strokes once you’re comfortable with your breathing technique.

How to Maintain a Steady Breathing Rhythm

A steady breathing rhythm ensures that you won’t run out of breath and can maintain your pace over long distances. Start by practicing in a controlled environment, such as a shallow pool, and focus on the following:

• Inhale deeply and fully with each breath.
• Keep your exhale slow and steady, creating a constant stream of bubbles.
• Don’t rush your breaths; instead, focus on timing them with your strokes.

Table: Key Breathing Tips for Swimming

Breathing Technique	Key Points	Common Mistakes
Inhale	Rotate head slightly to the side, take a full deep breath	Lifting head too far out of the water
Exhale	Steady exhalation through nose/mouth while underwater	Holding breath until the last moment
Breathing Rhythm	Inhale every 3-5 strokes for a balanced breathing pattern	Breathing too frequently or too rarely
Body Position	Keep one goggle in and one out of the water	Over-rotating or lifting the head

Final Thoughts

Learning how to breathe properly while swimming is an essential skill for both beginners and more experienced swimmers. By focusing on the techniques mentioned here, such as timing your breaths, exhaling steadily, and avoiding common mistakes, you can swim more efficiently and confidently.

Incorporating breathing drills into your practice routine will also help improve your overall comfort in the water, ensuring a more enjoyable and less exhausting swim session.

Guest article.
The above may not coincide with the methodology and opinion of the SwimRight Academy Team.