The Golden Rule: Exhale Fully
The most common mistake beginners make is holding their breath underwater. This creates a buildup of carbon dioxide, which triggers that desperate feeling of needing air. The most transformative change you can make is to focus on exhaling. The entire
time your face is in the water, you should be letting out a slow, steady stream of bubbles through your nose and mouth. Think of it as a continuous, gentle sigh. When you've emptied your lungs, the inhale becomes a quick, natural reflex rather than a panicked gasp. This simple shift from holding your breath to actively exhaling is the foundation of all rhythmic breathing.
Finding Your Pattern: Every Two or Three Strokes?
Once you're comfortable exhaling, you can decide on a breathing pattern. The two most common are unilateral (breathing to one side every two strokes) and bilateral (alternating sides every three strokes). Unilateral breathing provides more frequent oxygen, which can feel more comfortable and is often used by elite swimmers in races to maintain pace. Bilateral breathing, on the other hand, promotes a more balanced and symmetrical stroke, helping to prevent muscular imbalances and improve your overall technique. For beginners, many coaches recommend learning to breathe on both sides, even if you eventually favour one. The goal is to find what feels most comfortable and sustainable for you, not to adhere to a strict rule.
Avoiding Common Breathing Mistakes
A few small errors can disrupt your entire rhythm. One major issue is lifting your head too high to breathe. This causes your hips and legs to drop, creating drag and making you work harder. Instead of lifting your head, think about rotating your body and turning your head just enough so your mouth clears the water. You should be looking to the side, not up at the ceiling. Another error is timing the breath incorrectly. A good cue is to begin turning your head to breathe as one hand enters the water, not when it exits, to avoid splashing water into your mouth. Keeping your movements smooth and integrated with your stroke is crucial.
Simple Drills to Build Confidence
Practice is the only way to make rhythmic breathing feel natural. You can start with simple drills in the shallow end. One of the most effective is 'bobs', where you simply stand in the water, take a breath, submerge your face while exhaling slowly, and then resurface to inhale. Repeating this helps your body get used to the pattern of exhaling underwater. Another great drill is to use a kickboard. Hold the board and kick across the pool, focusing solely on your breathing. Practice rotating your head to the side to inhale, and then putting your face back in the water to exhale a steady stream of bubbles. These exercises isolate the breathing motion, building muscle memory without the complexity of coordinating your arms.
