Hi there! My name is Coach Mike, and I've been a swimming instructor for over 20 years. I've taught countless individuals, from toddlers taking their first dip to adults conquering their fear of water. Breathing properly is arguably the most fundamental aspect of swimming. It's what allows you to maintain your rhythm, conserve energy, and ultimately, enjoy your time in the water. Let's dive into your question about breathing techniques in swimming.

The Basics of Swimming Breathing

Unlike on land where we breathe instinctively, swimming requires us to consciously regulate our breathing. The key principle is simple:

* Inhale above water: You need to get a good lungful of air before going under.
* Exhale underwater: Expel the used air while your face is submerged.

Sounds easy, right? Well, the challenge lies in coordinating this with your body's movements and overcoming the initial discomfort of having your face in the water.

**Breathing Techniques: Bilateral vs. Unilateral**

There are two primary breathing techniques in swimming:


1. Bilateral Breathing: This involves breathing on both sides of your body. For instance, you inhale on your right side, exhale underwater, then inhale on your left side, and so on.
* Advantages: Bilateral breathing promotes balanced body position, crucial for reducing drag and swimming straighter. It's generally the preferred technique for most swimming styles.
* Disadvantages: Learning bilateral breathing might take a bit more time, especially for beginners who find it awkward to coordinate at first.


2. Unilateral Breathing: This involves breathing on only one side. You'd consistently inhale on your right or left side throughout your swim.
* Advantages: Unilateral breathing can be easier for beginners as it simplifies the coordination. It can also be useful in specific situations, like open water swimming where you might need to keep one eye on your surroundings.
* Disadvantages: Unilateral breathing can lead to muscle imbalances over time if not compensated for. It can also create more drag on one side of your body, making your swim less efficient.

Breathing Tips for Beginners

* Start with Exhaling: Focus on getting comfortable exhaling underwater first. Blow out bubbles slowly and steadily through your nose and mouth. This will help prevent you from holding your breath, which can lead to discomfort and panic.
* Practice Head Position: Keep your head aligned with your spine. When you need to breathe, simply turn your head to the side, keeping one eye and ear submerged. Avoid lifting your head excessively, as this will disrupt your body position and create drag.
* Find Your Rhythm: Experiment to find a breathing pattern that feels comfortable and sustainable for you. Some swimmers prefer to breathe every stroke, while others find a rhythm of breathing every two or three strokes works better.
* Don't Panic: It's natural to feel a little panicky when you first start. Remind yourself that you have plenty of air, and focus on slow, controlled breathing.

**Breathing Variations in Different Strokes**

Each swimming stroke has its own nuances when it comes to breathing:

* Freestyle: Bilateral breathing is the standard for freestyle. Exhale fully underwater before turning your head to the side for a quick, efficient inhale.
* Backstroke: Since your face is out of the water, breathing is more straightforward. However, aim for a rhythmic breathing pattern to maintain your body position.
* Breaststroke: You take a breath during the pull phase of the stroke as your head and chest lift out of the water. Coordinate your inhale with the upward motion and exhale as you glide.
* Butterfly: Butterfly breathing can be the most challenging. You'll take a breath every stroke as your upper body rises out of the water during the pull. The key is to time your breath with your arm movements for a powerful and efficient stroke.

Practice Makes Perfect!

Remember, mastering breathing while swimming takes time and practice. Be patient with yourself, and don't hesitate to seek guidance from a qualified swimming instructor who can provide personalized feedback and drills. With consistent effort, you'll soon be gliding through the water with ease and confidence.

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The critical action here is to begin exhaling through your nose/mouth as soon as you finish breathing in. The major problem I see with beginner swimmers related to breathing is that they hold their breath while their face is in the water, then tries to exhale and inhale very quickly when turning to breathe.read more >>