For many swimmers, breathing is the one thing that turns a smooth glide into a frantic struggle. But what if rhythm and relaxation are just a few adjustments away? It’s time to look past just getting air and into the art of true breath control.
The Golden Rule: Exhale Underwater
The most
common mistake swimmers make is holding their breath. This creates a buildup of carbon dioxide, leading to a feeling of panic and a desperate gasp for air when you finally turn your head. The key to relaxed swimming is to establish a continuous rhythm: steadily exhale the entire time your face is in the water. This can be through your nose, your mouth, or both. By the time you rotate to inhale, your lungs are already empty and ready for a quick, calm intake of air. This simple change prevents the tension and fatigue that come from improper breathing and is the foundation for endurance in the water.
Freestyle Form: Rotate, Don't Lift
Efficient freestyle breathing is not a separate action, but an integrated part of your stroke. A prevalent error is lifting the head to breathe, which causes your hips and legs to sink, creating drag and slowing you down. Instead, your breath should be timed with your body's natural rotation. As one arm pulls through the water and your torso rolls to the side, let your head follow the movement. The goal is to rotate just enough for your mouth to clear the water, keeping one goggle in the water if possible. A helpful thought is to imagine your head and spine are connected like a kebab skewer—the whole thing rotates as one unit. This keeps your body aligned and streamlined.
The Power of Bilateral Breathing
Breathing only to one side (unilateral breathing) is common, but learning to breathe on both sides (bilateral breathing) offers significant benefits. Typically done by breathing every three strokes, this practice promotes a more balanced and symmetrical stroke. When you only breathe to one side, you naturally rotate more on that side, which can lead to uneven muscle development and even cause you to swim in a slight curve. Bilateral breathing forces you to develop equal rotation and power on both sides of your body, improving your overall efficiency and reducing strain on your neck and shoulders. It also offers a tactical advantage in open water, allowing you to see your surroundings or avoid breathing into waves.
Breathing in Other Strokes
While freestyle breathing gets much of the attention, other strokes have their own unique rhythms. In breaststroke, the breath is timed with the arm pull. As your hands sweep outwards and then inwards, your head and shoulders naturally lift out of the water, creating a window to inhale before your arms extend forward again. In butterfly, the breath also occurs at the front. As your arms finish their pull and begin to exit the water for the recovery, your head lifts forward to take a quick breath. For both strokes, the key is to integrate the breath into the 'up' phase of the body's undulation, keeping the movement fluid rather than forced.
Simple Drills to Build Confidence
Improving your breathing takes conscious practice. Try incorporating simple drills into your routine. One is 'Bobbing': in the shallow end, simply stand and practice inhaling above the water and then fully exhaling as you submerge. Another is a 'Kickboard Drill': hold a kickboard and practice your freestyle kick, focusing solely on your breathing. Exhale fully into the water, then roll your head to the side to inhale, keeping your body as flat as possible. Finally, you can practice different breathing patterns, such as swimming one length breathing every two strokes, then the next breathing every three, and the next every four. This helps you gain control and learn how your body responds to different levels of oxygen intake.
