How Do You Breathe While Swimming? If you hold your breath for too long, that is not the right approach. Breathing is one of the most fundamental skills to master in swimming, yet it is often the biggest challenge for beginners.
Many new swimmers struggle with how to breathe while swimming, whether it is coordinating breaths with movement, avoiding water getting in, or dealing with the feeling of running out of breath.
In this guide, we will explain the best way to breathe while swimming and share nine practical tips to help you learn to breathe better. Whether you are just starting out or want to refine your skills, this guide covers everything you need to breathe comfortably and confidently in the water.
1. Relax and Stay Calm in the Water
Before you think about how to breathe while swimming, the first step is to feel comfortable in the water. This might sound simple, but tension is one of the biggest obstacles for beginners. When your body is stiff or your mind is anxious, it becomes much harder to control your breathing.
Start by floating on your back or front while practising slow, deep breaths. Get used to the sensation of water around your face. Remember, swimming is not just about movement, but also about feeling at ease in the water.
2. Exhale Fully in the Water
A common mistake beginners make when learning to breathe properly while swimming is holding their breath when their face is submerged. This might feel natural at first, but it actually disrupts your breathing rhythm and makes you feel out of breath.
Instead, focus on exhaling slowly through your nose or mouth while your face is in the water. Think of it like blowing bubbles, a simple yet effective way to make sure you release all the stale air.
Exhaling fully also keeps your breathing cycle smooth and prevents a build-up of carbon dioxide, which can trigger a feeling of panic. So, while you are in the water, practise exhaling steadily to improve how you breathe while swimming.
3. Time Your Breathing
Timing is everything when it comes to the best way to breathe while swimming. If you are learning freestyle, start with a simple breathing pattern every 2-3 strokes. This pattern gives you enough time to take a breath without feeling rushed.
Once you feel more comfortable, try experimenting with breathing every 4-5 strokes or alternating sides. The key is to find a natural rhythm that allows you to keep moving smoothly.
Do not worry if it does not feel perfect at first, like any other skill, it takes time and practice to get it right. The more you swim, the easier it becomes to naturally time your breathing while swimming.
4. Practise Side Breathing
For freestyle swimmers, learning to breathe properly involves mastering the side breathing technique. Instead of lifting your head upward, which can disrupt your movement and cause drag, turn your head to the side.
Try to keep one goggle lens in the water and the other out, so your body position stays aligned. This might feel awkward at first, but consistent practice will make it a natural habit.
A good tip is to practise side breathing while standing in shallow water before adding it to your swimming stroke. Remember, you do not need a big breath, just a short inhale before returning your face to the water. Small, efficient breaths are enough.
5. Use a Kickboard for Practice
A kickboard is a very useful tool for practising breathing while swimming. Holding a kickboard with both hands allows you to focus entirely on your breathing without having to coordinate your arm movements.
Start with a light kick while turning your head to breathe to one side. This exercise helps train side breathing in a controlled and steady way.
If you want an extra challenge, use a kickboard to practise bilateral breathing (breathing on both sides). Over time, this practice builds confidence and reinforces good habits.
6. Learn Bilateral Breathing Technique
Bilateral breathing means alternating the side you breathe on while swimming freestyle. For example, you might breathe to the right after one set of strokes, then to the left after the next set.
This technique is very useful for improving balance and building endurance, especially in open water swimming, where certain conditions require you to breathe on a specific side.
Although it may feel unnatural at first, bilateral breathing is worth learning and helps refine your breathing technique while swimming. This technique makes you a more flexible swimmer and prevents overuse on one side of the body.
7. Understand the Difference in Breathing Technique Based on Swimming Style
Each swimming style has its own breathing technique, and understanding these differences is essential to mastering how to breathe while swimming:
- Freestyle: Focus on side breathing and body rotation. Exhale in the water, then take a quick breath while turning your head.
- Breaststroke: Inhale as you complete your arm pull and lift your head slightly; exhale during the glide phase underwater.
- Backstroke: Since your face stays above water, breathing happens naturally and steadily, similar to walking or running.
- Butterfly: This style requires more precision. Inhale as you lift your head forward during the arm pull, and exhale underwater during the glide phase.
8. Use Bubble Blowing Exercises
Blowing bubbles is one of the simplest yet most effective exercises for beginners learning to breathe while swimming. Start by standing in shallow water and submerging your face. Exhale slowly through your nose or mouth, creating bubbles in the water.
Once you have exhaled fully, lift your head to take a breath. This exercise helps you get used to exhaling in the water, which is the foundation of proper breathing technique in swimming. It also reduces the chance of feeling panicked or out of breath.
9. Increase Lung Capacity with Breath Control Exercises
Increasing your lung capacity is essential for feeling more confident in the water and is an important part of learning to breathe properly while swimming. One effective way to do this is through breath control exercises.
Start by swimming short distances, such as one length of the pool, and try to reduce how often you breathe. For example, start by breathing every five strokes, then gradually increase to every seven or nine strokes. This exercise challenges your lungs and teaches you how to manage oxygen more efficiently.
Common Beginner Mistakes When Learning to Breathe
Learning to breathe correctly while swimming is key to enjoying this sport. Many beginners feel tired, panicked, or frustrated without the proper technique.
Problems such as running out of breath, swallowing water, or holding your breath too long can make swimming feel harder than it should be. Proper breathing allows you to conserve energy, maintain a stable rhythm, and build endurance.
To master the correct breathing technique, avoid the following common mistakes:
Holding Your Breath
Many beginners instinctively hold their breath underwater, which causes discomfort and fatigue. Remember to exhale steadily, rather than holding your breath.
Lifting the Head Too High
When breathing, avoid lifting your head too far out of the water. This disrupts body alignment and creates drag. Instead, turn your head slightly to the side.
Inconsistent Breathing Pattern
An irregular breathing pattern makes swimming harder. Focus on maintaining a consistent rhythm so your movements stay smooth and efficient.
Overthinking the Process
It's natural for beginners to overthink how they breathe while swimming. Instead of stressing, focus on small improvements during each session.
By avoiding these mistakes and practising the correct breathing technique, you can swim more comfortably, confidently, and efficiently.
Breathing Equipment: Tools to Help You Learn
For beginners, several tools can make learning to breathe while swimming easier:
- Swim Snorkel: A snorkel allows you to focus on your movements without worrying about breathing. This tool is ideal for practising body alignment and building confidence.
- Kickboard: An excellent tool for practising side breathing while still focusing on technique.
- Nose Clip: Prevents water from entering your nose, helping you feel more comfortable while practising exhaling underwater.
Conclusion on How to Breathe While Swimming
Mastering how to breathe while swimming is a big step for beginners. With the right technique and tools, you can build confidence, endurance, and efficiency in the water. Start with the nine tips above, avoid common mistakes, and incorporate exercises to develop a stable breathing rhythm.
If you're looking for professional guidance to perfect your swimming skills, consider signing up for swimming lessons in Indonesia with JustSwim.
Their experienced instructors can help you learn to breathe better while swimming and progress faster than ever. Book a FREE TRIAL session now!
Frequently asked questions
Why Do I Feel Out of Breath When Swimming?
This might be because you're holding your breath underwater, poor timing, or a lack of relaxation. Practise exhaling fully and staying calm.
What Exercises Can Help Improve Breathing Technique?
Bubble blowing exercises, kickboard drills, and side breathing practice in shallow water can improve your technique.
What Land Exercises Can Improve Breathing for Swimming?
Breathing exercises such as diaphragmatic breathing, yoga, and pilates strengthen the respiratory muscles. Cardio exercises like running or cycling also improve lung capacity.
How Often Should I Breathe While Swimming?
This depends on your comfort level, but a common pattern is every 2-3 strokes. Advanced swimmers may breathe every 4-5 strokes.
How Can I Avoid Swallowing Water While Breathing?
Keep your head well aligned, exhale fully underwater, and only open your mouth to inhale.
