Mastering breathing is often the biggest hurdle for new swimmers. It’s the key to finding your rhythm, swimming longer distances with ease, and truly enjoying your time in the water. Here's what's involved in getting it right.
The Golden Rule: Exhale Underwater
The single most common mistake
beginners make is holding their breath. On land, breathing is automatic, but in water, it requires conscious effort. The most crucial principle is to establish a rhythm of exhaling continuously while your face is in the water and then taking a quick inhale when you turn to breathe. Many swimmers feel out of breath not because they need more air, but because their lungs are still full of carbon dioxide. By emptying your lungs before you turn to inhale, you make space for a full, relaxed breath instead of a panicked gasp. Think of it as sighing gently through your nose and mouth the entire time your face is submerged.
Freestyle: Roll, Don't Lift
For freestyle, effective breathing is synchronised with your body's rotation. Instead of lifting your head straight up, which causes your hips and legs to drop and creates drag, you should allow your head to rotate to the side along with your body. As one arm pulls through the water, your torso will naturally roll. Let your head follow this movement, turning just enough for your mouth to clear the surface. A good cue is the 'pirate breath', where one goggle stays in the water while the other is out. Crucially, your extended leading arm provides support and balance during the breath; dropping it too early is a common error that disrupts your entire stroke.
Unilateral vs. Bilateral Breathing
Swimmers can breathe to one side (unilateral) or alternate sides (bilateral). While breathing every two strokes (to your dominant side) is common, learning to breathe bilaterally—typically every three, five, or seven strokes—is highly recommended. Bilateral breathing promotes a more symmetrical and balanced stroke, which helps you swim straighter and reduces the risk of muscle imbalances or injury. It also gives you the flexibility to breathe away from waves or the sun in open water. To start, you don't have to force an every-three-strokes pattern. You can practice by swimming one length breathing only to your left, and the next length breathing only to your right.
Breathing in Other Strokes
While freestyle breathing gets much of the attention, rhythm is just as vital in other strokes. In breaststroke and butterfly, the breath is timed with the arm pull. The head and shoulders rise naturally out of the water as the hands pull back, creating a window to inhale before the recovery phase. The key is to follow the body's natural undulation rather than forcing your head up. Forgetting to exhale during the glide phase in breaststroke is a frequent mistake, leading to the same feeling of breathlessness as in freestyle.
Simple Drills for Better Breath Control
Improving your breathing takes practice, and specific drills can accelerate your progress. A simple one is 'bobs', where you stand in shallow water, take a breath, submerge to fully exhale, and repeat to find a rhythm. Another is the 'kickboard drill': hold a kickboard and practice your kicking while focusing solely on rotating your head to breathe, without worrying about your arms. You can also try a 'hesitation drill', where you pause for a moment during your breath to check that your body is in the correct position. Finally, simple breath pattern drills, like swimming lengths while alternating breathing every three and five strokes, build lung capacity and control.
