Correct breathing is perhaps the most basic and frequently the most difficult part of swimming, especially for novices. It’s essential for effective movement, keeping a steady pace, and avoiding the terrible “out of breath” sensation that can end your swim. This thorough tutorial will help you feel more at ease and competent in the water by dissecting the fundamental breathing strategies used in swimming.
Why Breathing is So Crucial in Swimming:
Unlike land-based activities, swimming requires you to coordinate breathing with your strokes and body position. Efficient breathing allows you to:
- Maintain a Consistent Rhythm: Proper breathing helps you establish a steady rhythm, which is crucial for efficient swimming and conserving energy.
- Avoid Fatigue: When you breathe correctly, you get the oxygen your muscles need, preventing premature fatigue and allowing you to swim for longer periods.
- Improve Stroke Technique: Focusing on your breathing can actually improve your stroke technique. A relaxed and rhythmic breathing pattern allows for smoother and more coordinated movements.
- Reduce Anxiety: Controlling your breath can help reduce anxiety and panic in the water, allowing you to relax and enjoy your swim.
The Fundamentals of Breathing in Swimming:
The core concept of breathing in swimming is simple: exhale underwater and inhale quickly when you come up for air. However, mastering this seemingly simple act requires practice and attention to detail.
- Exhale Underwater: This is the most crucial part. Practice exhaling fully and consistently underwater. Imagine blowing bubbles or gently releasing air from your nose and mouth. The key is to get all the air out so you have room for a fresh breath when you surface.
- Inhale Quickly and Deeply: When you turn your head to breathe (for freestyle or backstroke), inhale quickly and deeply through your mouth. Aim for a full breath, filling your lungs completely. Think of it as a “gulp” of air.
- Timing is Everything: Coordinating your breathing with your stroke is essential. In freestyle, you typically breathe every 2-3 strokes (or as needed). In backstroke, you breathe with each arm pull. Experiment to find a breathing pattern that feels natural and comfortable for you.
- Head Position and Rotation: In freestyle, your head should rotate to the side, with one goggle partially out of the water, allowing you to breathe. Avoid lifting your head, as this will cause your hips to drop and create drag. In backstroke, your head should remain still and facing upwards.
- Practice Drills: Dryland drills can help you develop the coordination and timing needed for breathing in swimming. Practice exhaling underwater and inhaling quickly above water. You can also practice head rotation for freestyle breathing while standing or lying on your stomach.
Specific Breathing Techniques for Different Strokes:
- Freestyle: Breathe to the side, rotating your head. Keep your body relatively flat in the water to minimize drag.
- Backstroke: Breathe with each arm pull, timing your inhalation with the recovery phase of your arm stroke.
- Breaststroke: Breathe as you bring your arms forward for the pull. Lift your head slightly to inhale, then exhale as you extend your arms and legs.
- Butterfly: Breathe as you bring your arms forward for the pull. Lift your head slightly to inhale, then exhale as you push your arms back.
Common Breathing Mistakes to Avoid:
- Holding Your Breath: This will lead to fatigue and make you feel short of breath.
- Inhaling Slowly: You need to inhale quickly and deeply to get enough air.
- Lifting Your Head Too High: This will cause your hips to drop and create drag.
- Not Exhaling Fully Underwater: This will leave you with less room for a fresh breath.
- Breathing Too Frequently or Not Frequently Enough: Find a breathing pattern that works for you and stick with it.
Tips for Improving Your Breathing:
- Start with Drills: Practice breathing drills in the shallow end of the pool.
- Focus on Exhalation: Make sure you are exhaling fully underwater.
- Practice Regularly: The more you swim, the more comfortable you will become with breathing.
- Be Patient: Mastering breathing in swimming takes time and practice. Don’t get discouraged if you don’t get it right away.
- Join a Swim Class: A qualified swim instructor can provide personalized guidance and help you improve your breathing technique.
Beyond the Basics:
As you become a more proficient swimmer, you can experiment with different breathing patterns and techniques. For example, you might choose to breathe every two strokes in freestyle for sprints and every three or four strokes for longer distances.
Mastering breathing is the foundation of efficient and enjoyable swimming. By focusing on these basic principles and practicing regularly, you’ll be well on your way to breathing easy and swimming strong.