How do you breathe when swimming? If you hold your breath for too long, you’re doing it wrong. Breathing is one of the most fundamental skills to master in swimming, yet it’s often one of the most challenging for beginners.
Many new swimmers struggle with how to breathe while swimming, whether it’s coordinating breath with strokes, avoiding water intake, or overcoming the sensation of breathlessness.
In this guide, we’ll explore the best way to breathe while swimming and share nine practical tips to help you learn how to breathe better while swimming. Whether you’re just starting or looking to refine your skills, this guide has everything you need to breathe comfortably and confidently in the water.
1. Relax And Stay Calm In The Water
Before you even think about how to breathe while swimming, the first step is to feel at ease in the water. This might sound obvious, but tension is one of the biggest barriers for beginners. When your body is stiff, or your mind is racing, it’s much harder to control your breathing.
Start by floating on your back or stomach and practising taking slow, deep breaths. Let yourself get used to the sensation of water around your face. Remember, swimming is as much about feeling comfortable in the water as it is about the strokes.
2. Exhale Fully Underwater
A common mistake beginners make when learning how to breathe properly when swimming is holding their breath while their face is submerged. This might feel natural at first, but it disrupts your breathing rhythm and makes you feel short of breath.
Instead, focus on exhaling steadily through your nose or mouth while your face is in the water. Think of it as blowing bubbles—it’s a simple but effective way to ensure you release all the stale air.
Exhaling fully also keeps your breathing cycle smooth and prevents the buildup of carbon dioxide, which can make you feel panicky. So next time you’re in the water, practise steady exhaling to improve how you breathe during swimming.
3. Time Your Breaths
Timing is everything when considering the best way to breathe while swimming. If you’re learning freestyle, start with a simple breathing pattern every 2-3 strokes. This gives you enough time to take a good breath without feeling rushed.
As you get more comfortable, you can experiment with breathing every 4-5 strokes or switching sides. The key is finding a natural rhythm that allows you to keep moving smoothly.
Don’t worry if it doesn’t feel perfect right away—like any skill, it takes time and practice to get it right. The more you swim, the easier it becomes to instinctively time how you breathe swimming.
4. Practice Side Breathing
For freestyle swimmers, learning how to properly breathe while swimming involves mastering side breathing. Instead of lifting your head straight up, which can disrupt your stroke and cause drag, turn your head to the side.
Aim to keep one goggle in the water and one out, which helps you maintain proper alignment. This might initially feel awkward, but practising it consistently will make it second nature. A good tip is to practise side breathing while standing in shallow water before adding it to your stroke.
Remember, you don’t need a big gulp of air—just a quick inhale before turning your face back into the water. Small, efficient breaths are all you need.
5. Use A Kickboard For Drills
Kickboards are fantastic tools for practising breathing better while swimming. Holding a kickboard with both hands allows you to focus solely on your breathing without worrying about coordinating your arm movements. Start by kicking gently and turning your head to breathe to one side.
This drill helps you practise side breathing in a controlled and steady way. If you’re ready for an extra challenge, you can also use the kickboard to experiment with bilateral breathing (breathing on both sides). Over time, this drill builds confidence and reinforces good habits.
6. Learn Bilateral Breathing
Bilateral breathing means alternating the side you breathe on during freestyle swimming. For example, you might breathe to your right after one set of strokes and to your left after the next.
This technique is incredibly useful for improving your balance and building endurance, especially in open-water swimming, where conditions might require breathing on a specific side.
While it might feel unnatural at first, bilateral breathing is worth the effort and helps you refine how to breathe when swimming. It makes you a more versatile swimmer and helps you avoid overusing one side of your body.
7. Understand Breathing Differences By Stroke
Each swimming stroke has its breathing technique, and understanding these nuances is essential for mastering how you breathe while swimming:
- Freestyle: Focus on side breathing and body rotation. Exhale underwater, and take a quick inhale as you turn your head.
- Breaststroke: Inhale as you finish the arm sweep and lift your head slightly; exhale during the glide phase underwater.
- Backstroke: Since your face stays out of the water, breathing is steady and natural, similar to walking or running.
Butterfly: This stroke requires more precision. Inhale as you lift your head forward during the arm, pull and exhale underwater during the glide.
8. Use Bubble Blowing Drills
Bubble blowing is one of the simplest yet most effective exercises for beginners learning how to breathe swimming. Start by standing in shallow water and submerging your face. Slowly exhale through your nose or mouth, creating bubbles in the water.
Once you’ve exhaled fully, lift your head to inhale. This drill helps you get used to exhaling underwater, which is fundamental for swimming and contributes to mastering how to breathe properly when swimming. It also reduces the chance of feeling panicked or out of breath.
9. Build Lung Capacity With Breath Control Drills
Improving your lung capacity is essential for feeling more confident in the water and is a key part of learning how to properly breathe while swimming. One effective way to do this is through breath control drills.
Start by swimming short distances, such as one length of the pool, and try to reduce how often you breathe. For example, begin breathing every five strokes, then gradually extend it to every seven or nine strokes. These drills challenge your lungs and teach you to manage oxygen more efficiently.
Common Mistakes Beginners Make When Learning To Breathe
Learning how to breathe properly when swimming is key to enjoying the sport. Many beginners find themselves exhausted, panicked, or frustrated without the right techniques.
Challenges like running out of breath, swallowing water, or holding your breath too long can make swimming harder than necessary.
Proper breathing allows you to conserve energy, maintain a steady rhythm, and build endurance. It’s not just about getting enough oxygen—it’s about timing your breath with your movements to swim efficiently. To master how to properly breathe while swimming, avoid these common mistakes:
Holding Their Breath
Many beginners instinctively hold their breath underwater, leading to discomfort and fatigue. Remember to exhale steadily instead of holding your breath.
Lifting The Head Too High
When breathing, avoid lifting your head too far out of the water. This disrupts your body’s alignment and creates drag. Instead, turn your head slightly to the side.
Inconsistent Breathing Patterns
Irregular breathing makes swimming harder. Focus on maintaining a consistent rhythm to keep your strokes smooth and efficient.
Overthinking The Process
It’s natural for a beginner to overthink how to breathe while swimming. Instead of stressing, focus on practising small improvements during each session.
Breathing Equipment: Tools To Help You Learn
For beginners, certain tools can make learning how to breathe swimming easier:
- Swim Snorkel: A snorkel lets you focus on your stroke without worrying about breathing. It’s ideal for practising body alignment and building confidence.
- Kickboard: A great tool for practising side breathing while keeping your focus on technique.
- Nose Clip: Prevents water from entering your nose, helping you feel more comfortable as you practise exhaling underwater.
Conclusion On How To Breath While Swimming
Mastering how to breathe while swimming is a game-changer for beginners. You’ll build confidence, endurance, and efficiency in the water with the right techniques and tools. Start with the nine tips above, avoid common mistakes, and incorporate drills to develop a steady breathing rhythm.
If you’re looking for professional guidance to refine your swimming skills, consider enrolling in swimming lessons in Singapore with JustSwim.
Their experienced instructors can help you learn how to breathe better while swimming and make progress faster than ever. Book a trial today!
Frequently Asked Questions About Breathing While Swimming
Why Do I Feel Out Of Breath When Swimming?
It could be due to holding your breath underwater, poor timing, or lack of relaxation. Practice exhaling fully and staying calm.
What Drills Can Help Me Improve My Breathing Technique?
Bubble-blowing, kickboard drills, and side-breathing practice in shallow water improve your technique.
What Land Exercises Can Improve Breathing For Swimming?
Breathing exercises like diaphragmatic breathing, yoga, and Pilates strengthen respiratory muscles. Cardio exercises like running or cycling also improve lung capacity.
How Often Should I Breathe When Swimming?
It depends on your comfort level, but a common pattern is every 2-3 strokes. Advanced swimmers may breathe every 4-5 strokes.
How Do I Avoid Swallowing Water While Breathing?
Keep your head properly aligned, exhale fully underwater, and only open your mouth to inhale.
