How to Perfect Your Freestyle Breathing Technique

Introduction

Breathing is one of the most challenging aspects of freestyle for many swimmers. Perfecting your breathing technique can improve endurance, enhance efficiency, and make swimming feel smoother and more enjoyable. This guide provides key techniques to help you master freestyle breathing, so you can swim longer and more comfortably.

1. Focus on Exhaling Underwater

• Why It’s Important: Proper exhalation allows you to make the most of each breath by keeping your lungs clear and ready to inhale quickly. Many swimmers hold their breath underwater, which leads to tension and disrupts the rhythm.
• How to Practice:
  • As soon as your face enters the water, start exhaling slowly and steadily through your nose or mouth.
  • Avoid holding your breath; instead, keep a constant, gentle exhale until it’s time to turn your head for the next breath.
• Tip: Practice this while holding the pool wall or using a kickboard, focusing on controlled exhalation to establish a natural rhythm.

2. Time Your Breaths with a Slight Head Turn

• Why It’s Important: Turning your head just enough to take a breath without fully lifting it out of the water reduces drag and helps you maintain speed.
• How to Practice:
  • As your arm begins its pull phase, start to rotate your head slightly to the side, keeping one ear in the water.
  • Inhale quickly and turn your head back into the water before your arm exits the pull.
• Tip: Try breathing drills with a snorkel to get used to the head-turning motion without worrying about timing each breath. Once comfortable, integrate it into your swim without the snorkel.

3. Keep One Eye in the Water When Breathing

• Why It’s Important: Keeping one eye in the water while breathing helps you avoid excessive head movement, keeping your body aligned and minimizing drag.
• How to Practice:
  • As you turn to breathe, focus on keeping one eye underwater and the other above the surface. This allows you to take a breath with minimal rotation.
  • Maintain a relaxed neck to prevent strain and keep your body streamlined.
• Tip: Practice in front of a mirror or with a coach to get feedback on your head position and ensure you’re not lifting too high.

4. Use Bilateral Breathing for Balance and Rhythm

• Why It’s Important: Breathing on both sides (bilateral breathing) promotes balanced muscle development, helps with body rotation, and improves overall technique.
• How to Practice:
  • Start by practicing breathing every three strokes, alternating sides with each breath. This develops a rhythm that keeps both sides of your body engaged evenly.
  • If breathing every three strokes feels challenging, try alternating breathing every two strokes on one length, then every three strokes on the next.
• Tip: Bilateral breathing can feel unnatural at first, so practice in short intervals. Over time, it will become more comfortable and help balance your stroke.

5. Use Your Body Rotation to Aid Breathing

• Why It’s Important: Freestyle involves a natural body rotation, which, when used correctly, allows for easier and smoother breaths. Rotating your body also helps keep your stroke balanced and efficient.
• How to Practice:
  • Focus on rotating your shoulders and hips together as you stroke. When you turn to breathe, let the body rotation help bring your mouth to the surface.
  • Practice side-glide drills, where you lie on one side with one arm extended and focus on rotating from your hips and shoulders.
• Tip: Avoid over-rotating, as this can cause your body to lose alignment. Aim for a balanced rotation that allows you to breathe comfortably without excessive turning.

6. Practice Controlled Breathing Drills

• Why It’s Important: Breathing drills build lung capacity, endurance, and control, helping you stay relaxed and comfortable in the water.
• How to Practice:
  • Breath-Control Drill: Try breathing every 3, 5, or 7 strokes to challenge your lung capacity. Gradually increase the number of strokes between breaths as you become more comfortable.
  • Bubble Drill: Focus on exhaling bubbles underwater between breaths. This drill reinforces continuous exhalation and helps you establish a relaxed rhythm.
• Tip: Start with a comfortable interval and gradually increase it as you gain more control. Avoid pushing too hard initially, as it may disrupt your technique.

7. Relax and Maintain a Steady Rhythm

• Why It’s Important: Tension in the water makes breathing more challenging and can disrupt your entire stroke. A steady rhythm helps you swim more efficiently and reduces the likelihood of fatigue.
• How to Practice:
  • Take deep, controlled breaths and exhale completely underwater, staying calm and relaxed. Avoid gasping or holding your breath, as it can create tension.
  • Focus on a smooth, flowing stroke and time your breaths to fit naturally into your rhythm.
• Tip: If you feel tense or out of breath, pause for a few deep breaths at the wall before starting again. Swimming relaxed leads to a more enjoyable experience.

Conclusion

Mastering freestyle breathing takes practice and patience, but it’s an essential skill for any swimmer looking to improve endurance and efficiency. By focusing on techniques such as proper exhalation, controlled head movement, body rotation, and relaxation, you can develop a smooth, efficient breathing pattern that complements your stroke. With regular practice, these techniques will become second nature, allowing you to swim comfortably and confidently.

FAQs

1. How long does it take to learn proper freestyle breathing?
   • It varies for each swimmer. With consistent practice, most swimmers start noticing improvement within a few weeks.
2. Is it necessary to learn bilateral breathing?
   • Bilateral breathing is not required but is highly beneficial. It promotes balance and helps reduce strain on one side of the body.
3. How can I avoid getting water in my mouth when I breathe?
   • Focus on turning your head just enough to take a breath while keeping one eye in the water. Breathing too high often leads to water intake.
4. What should I do if I feel out of breath while swimming?
   • Slow down, focus on exhaling fully underwater, and take time to develop a steady rhythm. Stopping to take a few deep breaths can also help.
5. Can I practice these techniques outside of the pool?
   • Yes, practicing deep breathing exercises on land can help you gain control over your breathing. Try holding your breath and exhaling slowly to build lung capacity.