Although it may seem easy, breathing correctly is a skill that can make all the difference when swimming. In addition to increasing your endurance and efficiency, efficient breathing also makes you feel more at ease in the water. Here is a summary of the key points to improve your breathing when swimming.
1. Maintain a Relaxed Breathing Pattern
Relaxation is key to controlled breathing. Begin by practicing deep, rhythmic breaths before entering the water. This helps reduce anxiety and ensures your lungs are well-prepared for steady inhalation and exhalation while swimming.
2. Exhale Underwater
One common mistake swimmers make is holding their breath underwater. Instead, focus on exhaling slowly and steadily through your nose or mouth while your face is submerged. This creates a natural rhythm and prevents panic when it’s time to breathe in.
3. Time Your Breaths with Your Stroke
In freestyle swimming, proper timing is crucial for seamless breathing. Rotate your head to the side during the recovery phase of your stroke—when one arm is out of the water. Avoid lifting your head too far, as this can disrupt your body alignment and slow you down.
4. Practice Bilateral Breathing
Bilateral breathing involves breathing on both sides during freestyle. This technique helps balance your stroke and improves your overall efficiency in the water. Practice breathing every three strokes to develop this skill gradually.
5. Stay Calm in Choppy Water
For open-water swimmers, rough conditions can make breathing challenging. Focus on breathing to the side opposite the waves and maintain a steady rhythm. Practicing in varying water conditions can build confidence and adaptability.
6. Use Drills to Improve Breathing Technique
Incorporate specific drills into your training to fine-tune your breathing:
- Bubble Drill: Practice blowing bubbles underwater to improve exhalation control.
- Side Kick Drill: Kick on your side while focusing on turning your head smoothly to breathe.
- Catch-Up Drill: Pause one arm in front while breathing, allowing you to concentrate on timing.
7. Build Lung Capacity
Regular cardiovascular exercise and breath-holding exercises can enhance your lung capacity over time. Activities like yoga, running, or simply holding your breath underwater for a few seconds longer can improve your stamina in the pool.
8. Stay Consistent
Like any other swimming skill, mastering breathing takes practice. Incorporate breathing drills into your routine consistently, and over time, it will become second nature.
Final Thoughts
Breathing may seem like a small part of swimming, but it’s a fundamental skill that can greatly enhance your performance and enjoyment in the water. By focusing on proper technique and practicing regularly, you’ll find yourself swimming more efficiently and confidently.
Dive in, take a deep breath, and make your next swim your best yet!