how to improve breathing while swimming

3 min read 06-02-2025

Swimming is a fantastic full-body workout, but mastering efficient breathing is crucial for performance and enjoyment. Poor breathing can lead to fatigue, anxiety, and a less-than-optimal swim. This comprehensive guide will help you improve your breathing technique, whether you're a beginner or an experienced swimmer.

Understanding the Fundamentals of Breathing in Swimming

Efficient breathing in swimming is about more than just inhaling and exhaling; it's a coordinated movement involving your body's rotation, rhythm, and timing.

The Breathing Rhythm

Many new swimmers hold their breath too long. Finding a comfortable breathing rhythm is key. A common mistake is trying to breathe too frequently. Experiment to find a pattern that works for your fitness level.

Bilateral Breathing vs. Unilateral Breathing

Bilateral Breathing: Breathing to both sides equally is generally recommended for overall balance and strength. It allows you to develop equal strength in your shoulder muscles.
Unilateral Breathing: Breathing only to one side is sometimes used by advanced swimmers to maintain a streamlined position and minimize drag. This requires excellent body rotation and is not usually recommended for beginners.

Exhalation: The Often-Overlooked Key

Proper exhalation is often underestimated. Efficiently exhaling underwater reduces resistance and makes it easier to breathe. Try to exhale completely before turning your head to breathe. A long exhale is better than a short, frantic one.

Techniques for Better Breathing

1. Practice Rhythmic Breathing Drills

Start by practicing rhythmic breathing drills in shallow water. Focus on a consistent breathing pattern. Count your strokes between breaths to ensure evenness.

2. Master the Body Rotation

Rotating your body is crucial for effective breathing. Don't just lift your head; rotate your torso to bring your mouth out of the water. The rotation reduces resistance and improves air intake. A flat body position will make it much harder to breathe.

3. Focus on Exhalation

As mentioned before, efficient exhalation is vital. Practice exhaling completely underwater before turning to breathe. This reduces the need to take large, gasping breaths. Try a controlled exhale through both your nose and mouth.

4. Coordinate Breathing with Your Stroke

Breathe at the same point of your stroke cycle each time. For freestyle, this is often when your arm is extending overhead. Consistency helps you anticipate your next breath and reduces any hesitation.

5. Practice Breathing on Both Sides

Even if you naturally prefer one side, practice breathing on both sides. This develops balanced strength and prevents muscle imbalances. Start with equal breaths on both sides and gradually increase the number of breaths per side as you gain confidence.

6. Improve your Body Position

Swimming with a high body position reduces the amount of water resistance that you experience, making breathing easier.

7. Work on Your Core Strength

Strong core muscles help maintain proper body alignment in the water, improving your overall swimming technique and breathing efficiency. Practice exercises to strengthen your abdomen and back muscles. Strong core muscles support better body rotation which makes breathing much easier.

8. Incorporate Breathwork Exercises

Yoga and similar disciplines are designed to make your breath more controlled. This is an excellent skill to take into the swimming pool.

9. Don't Forget to Breathe Out of Your Nose

Many new swimmers only breathe in and out through their mouth, but you will find it easier to clear water from your airway if you breathe in and out through your nose as well. This is extremely useful in improving your breathing in more stressful environments like ocean swimming.

Common Breathing Problems and Solutions

Difficulty Breathing While Swimming

Problem: Feeling breathless or panicked during swimming.
Solution: Start with shorter distances and gradually increase your endurance. Focus on controlled breathing and exhalation. Practice breathing drills in shallow water.

Choking on Water While Swimming

Problem: Water entering your mouth or nose.
Solution: Ensure your mouth is completely clear before lifting your head to breathe. Practice exhaling fully before each breath. Keep a relaxed jaw.

Inconsistent Breathing Rhythm

Problem: Breathing erratically, taking some big breaths and others small ones.
Solution: Practice rhythmic breathing drills and count strokes between breaths to maintain consistency.

Beyond the Basics: Advanced Breathing Techniques

Once you've mastered basic breathing techniques, explore these advanced concepts:

Open Water Breathing: Adapting your breathing to different water conditions, like waves or currents.
Breathing While Turning: Maintaining a good rhythm when executing turns.
Efficient Breathing in Different Strokes: Refining your technique for backstroke, breaststroke, or butterfly.

Mastering breathing is a journey, not a destination. Consistent practice and attention to detail will significantly improve your swim. If you are struggling with any breathing issues, consider working with a qualified swim instructor who can help you improve. Don't be afraid to ask for help – it is much better to get feedback on your form than to practice inefficient habits.