Introduction
Breathing is one of the biggest challenges beginners face when learning to swim. While the movements of the arms and legs may seem straightforward, coordinating your breath with your stroke often feels complicated and overwhelming at first. The good news is that with proper techniques and regular practice, breathing while swimming can become smooth, rhythmic, and natural. In this guide, we’ll break down essential tips to help beginners master breathing so they can swim more comfortably and confidently.
Why Proper Breathing Matters
- Helps maintain rhythm and stroke efficiency
- Reduces fatigue and conserves energy
- Lowers anxiety and builds water confidence
- Prevents unnecessary stopping or panic during swimming
Good breathing technique is just as important as proper arm strokes or kicking in swimming.
The Basic Principle of Swimming Breathing
In swimming, you exhale underwater and inhale quickly when your mouth is above the surface.
Holding your breath underwater can lead to tension and early fatigue. Learning to exhale consistently underwater is the foundation of good breathing technique.
Step-by-Step: How to Breathe While Swimming
Step 1: Practice Breathing Out Underwater
- Start by standing in shallow water.
- Submerge your face and exhale through your nose or mouth.
- Bubbles should come out steadily while you’re underwater.
- Surface and inhale quickly through your mouth.
Step 2: Find a Comfortable Head Position
- Keep your head in a neutral position (eyes looking slightly forward and down).
- Avoid lifting your head up too high when breathing—it disrupts body alignment.
Step 3: Incorporate Side Breathing in Freestyle
- Rotate your head to the side while your body rolls naturally during the stroke.
- Keep one goggle in the water and one out when you turn to breathe.
- Breathe in quickly through the mouth and return your face into the water smoothly.
Step 4: Establish a Breathing Pattern
- Beginners often breathe every 2 strokes (right arm pulls, breathe; left arm pulls, exhale).
- More advanced swimmers may use bilateral breathing (breathing every 3 strokes) for better balance.
Step 5: Stay Relaxed
- Don’t rush your breathing.
- Smooth, steady exhalation underwater prevents panic and shortness of breath.
- Think of breathing as part of your stroke rhythm, not a separate event.
Common Mistakes and How to Fix Them
Mistake: Holding your breath underwater
Fix: Exhale slowly and steadily through your nose or mouth while your face is submerged.
Mistake: Lifting your head too high to breathe
Fix: Rotate your head with your body roll and keep one ear in the water.
Mistake: Gulping or gasping for air
Fix: Practice calm, steady breathing on land and then transfer the rhythm to the water.
Mistake: Forgetting to exhale
Fix: Blow bubbles underwater consistently, so inhalation is quick and easy.
Breathing Tips for Different Strokes
Freestyle (Front Crawl)
- Breathe to the side during arm recovery.
- Rotate with your body rather than lifting your head.
Breaststroke
- Lift your head forward and breathe during the glide phase.
- Inhale quickly when the head surfaces, then exhale underwater.
Backstroke
- Face stays out of the water.
- Breathe naturally in rhythm with arm strokes.
Butterfly
- Breathe forward during the arm recovery phase.
- Keep the breath quick and allow the face to re-enter the water smoothly.
How to Practice Breathing for Swimming
- Practice rhythmic breathing while walking in shallow water (inhale above, exhale underwater).
- Swim with a kickboard and focus only on breathing.
- Use breathing drills such as swim 3 strokes, breathe; swim 5 strokes, breathe, to build control.
- Add bilateral breathing drills for better balance and comfort.
Conclusion
Breathing while swimming may feel unnatural at first, but it becomes much easier with proper technique and consistent practice. Learning to exhale underwater, finding the right breathing pattern, and keeping a relaxed rhythm will help you swim longer and more comfortably. Focus on small improvements during each session, stay patient, and over time, breathing will become as automatic as your arm strokes and kicks.
Frequently Asked Questions (FAQs)
- Why do I feel out of breath while swimming?
Holding your breath underwater instead of exhaling steadily can cause a buildup of carbon dioxide, making you feel breathless. Practice slow, steady exhalations while submerged. - Should I breathe every stroke?
Beginners often start by breathing every 2 strokes. As you build endurance, you can progress to bilateral breathing every 3 strokes for better balance. - Is it better to breathe through the nose or mouth while swimming?
Exhale underwater through your nose or mouth (or both), and inhale quickly through your mouth when turning your head to breathe. - How can I stop swallowing water when breathing?
Focus on turning your head just enough to breathe, not lifting it. Practice controlled breathing and stay relaxed to avoid gulping water. - Will practicing breathing drills make swimming easier?
Yes. Breathing drills help develop rhythm, improve endurance, and build confidence, making swimming feel much more natural over time.
