Swimming is a full-body workout that requires not just strength and endurance but also proper breathing control. Without the right technique, a swimmer can quickly run out of energy, lose rhythm, and struggle to maintain efficiency in the water. Mastering breathing techniques allows swimmers to swim longer distances with less effort while maintaining speed and stroke consistency.
Studies show that inefficient breathing techniques can reduce a swimmer’s endurance. Olympic coaches emphasize the importance of controlled breathing, citing its role in maintaining stroke efficiency and reducing fatigue by understanding and applying correct breathing strategies, swimmers—whether competitive athletes or fitness enthusiasts—can significantly improve their performance.
Key Benefits of Proper Breathing Techniques
- Improved Endurance: Proper oxygen exchange helps prevent early fatigue, allowing for longer swim sessions. A 2020 review in Sports Medicine highlighted that breath control can enhance stroke efficiency and aerobic capacity.
- Reduced Drag: Correct breathing minimizes unnecessary head movements, keeping the body streamlined.
- Better Stroke Rhythm: Synchronized breathing ensures smooth, coordinated strokes. World-renowned swim coach Richard Quick stated that rhythmic breathing is the foundation of a powerful, efficient stroke.
- Lower Anxiety Levels: Controlled breathing keeps the heart rate steady, reducing the chances of hyperventilation. Swimmers using mindful breathing techniques report a lower stress level compared to those who do not.
- Enhanced Efficiency: Less energy wasted on improper breathing means more energy available for speed and technique.
Common Breathing Mistakes Swimmers Make
Even experienced swimmers can fall into bad breathing habits that affect their performance. Recognizing these mistakes is the first step toward correcting them.
Holding Your Breath Too Long
Many swimmers mistakenly hold their breath while swimming instead of exhaling gradually underwater. This leads to CO2 buildup, causing discomfort and forcing rushed inhalations.
Correction: Exhale slowly through the nose or mouth while underwater, ensuring a relaxed and controlled intake of fresh air when turning to breathe.
Lifting the Head Too High
Lifting the head too much while breathing increases drag and disrupts body alignment. This slows down the swimmer and wastes energy. The ideal position is to keep the head neutral, with eyes looking downward and slightly forward, aligning the head with the spine. [Source]
Correction: Keep one goggle in the water while breathing to maintain a streamlined position and reduce resistance.
Exhaling Too Quickly or Incompletely
Some swimmers exhale forcefully all at once instead of a steady, controlled release. This disrupts breathing rhythm and reduces efficiency.
Correction: Exhale continuously and evenly through the nose or mouth while swimming, ensuring a smooth breathing cycle.
Breathing Every Stroke
While breathing is essential, inhaling with every stroke can create an unbalanced stroke pattern and affect swimming speed.
Correction: Use a bilateral breathing technique, inhaling every three strokes to maintain balance and rhythm.
How Breathing Techniques Improve Performance
Swimmers can benefit from proper breathing techniques in various ways:
- Increased Stroke Efficiency: A study by the NLM found that the energy cost of breathing in hypoxia increases exponentially compared to normoxia, accounting for 15–30% of total maximal oxygen uptake. Implementing RMT has been found to improve ventilatory efficiency and delay the onset of fatigue during exercise in hypoxic conditions.
- Greater Oxygen Utilization: A study published in the International Journal of Environmental Research and Public Health examined the effects of different breathing patterns on competitive swimmers. The researchers compared regulated breathing (every two strokes) to free breathing during high-intensity swimming intervals. They found that regulated breathing led to higher respiratory muscle deoxygenation, indicating increased respiratory effort, which could impact overall performance. In contrast, free breathing allowed for better oxygenation and potentially improved endurance.
- Better Buoyancy Control: Swimmers who master proper breathing maintain a more stable body position, reducing unnecessary movement and improving glide efficiency.
Proven Drills to Improve Breathing in Swimming
Bubble Blowing Drill
One of the best beginner drills, this exercise helps swimmers get comfortable with exhaling underwater.
- Take a deep breath before submerging.
- Slowly exhale through the nose and mouth, creating bubbles.
- Repeat to develop a natural and relaxed exhalation pattern.
Bilateral Breathing Drill
This drill improves balance and stroke symmetry.
- Swim freestyle while breathing every three strokes instead of every two.
- Focus on keeping movements smooth and maintaining proper head positioning.
- Gradually increase the number of strokes between breaths.
Hypoxic Training
This advanced method helps increase lung capacity and oxygen efficiency.
- Swim while limiting breaths (e.g., one breath every five strokes).
- Gradually extend intervals over time.
- Used by elite swimmers to enhance endurance.
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FAQs
What is the best breathing pattern for freestyle swimming?
Most experts recommend bilateral breathing—taking a breath every three strokes—to ensure balance, rhythm, and efficiency.
Can holding my breath underwater improve lung capacity?
No, holding your breath too long can cause CO2 buildup, making breathing harder. Instead, focus on controlled exhalation while swimming.
How do professional swimmers train their breathing?
Elite swimmers use hypoxic training, controlled exhalation drills, and rhythmic breathing patterns to optimize oxygen use and maintain stamina.
How can I stop swallowing water while breathing?
Ensure proper head positioning by keeping one goggle in the water, breathing to the side, and exhaling completely before inhaling.
Final Thoughts
Breathing is not just a necessity in swimming—it’s a skill that directly affects performance. Whether you’re a beginner struggling with water intake or an advanced swimmer aiming for better endurance, refining your breathing technique is essential. By correcting common mistakes, practising structured drills, and implementing expert-backed strategies, you can swim with greater efficiency, reduce fatigue, and improve your overall experience in the water.
For more insights and expert advice on enhancing your swimming techniques, visit Legendary Swimmers.
