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How To Breathe While Swimming: Ultimate Guide For Beginner Swimmers
How To Breathe While Swimming: Ultimate Guide For Beginner Swimmers
Hi, I am Dan, owner of the NYC-based swim school and a former professional swimmer. I've been sharing beginner swimming tips for over ten years, and today, I will teach you how to breathe while swimming.
Danila Novikov
All-American swimmer and founder of NYC based swim school.
Even though breathing is a natural ability on the ground, it's one of the biggest challenges for beginner swimmers to learn in the water.
In this blog post, you'll find:
In this blog post, you'll find:
- Should I hold my breath?
- Should I exhale?
- Are there different swimming breathing techniques?
- Exclusive pro tips!
introduction
Fundamentals Of Breath Control And Rhythm
Firstly, your lungs have limited capacity. Unless you let the air go out of your lungs, you won't be able to inhale.
Let's experiment.
Inhale and hold your breath. Now, try to take another inhale on top of your previous one. You can't, right?
You have to exhale first.
Learn to exhale by blowing the bubbles in the water. You can blow the bubbles with your mouth. In this case, leave a tiny gap between your lips and push the air out of your mouth as if you are blowing soap bubbles or trying to whistle. Try to hum to let the air out and blow the bubbles with your nose. Pretend to sing a song with your mouth closed, see how you hum, and push the air out of your nose.
Top Techniques for beginners
Unlock Better Breathing for Swimming with These Drills
Elevate your swim skills with these targeted breathing exercises to help beginners swim more efficiently and confidently
Exercise #1: Learning to slowly inhale and exhale
- 1
Get into a starting position
Get into the starting body position, with your chin above the water and your arms slightly spread in front of you. - 2
Inhale and submerge under
Take a deep inhale with your mouth only! Hold the air inside of your lungs with your lips sealed. Submerge your entire face in the water.
Ensure that your eyes are open and your chin is tucked while you look straight down to the bottom of the pool. Keeping your forehead pointed downwards is crucial, as this prevents the water from going inside the nose. - 3
Exhale underwater
When your entire face is submerged in the water, slowly exhale the air out of your mouth and/or nose. Do not open your mouth wide while letting the air out. Leave a small gap between your lips and blow tiny bubbles through the gap.
Listen and observe yourself to manage a decent breathing technique inside the water. You want to hear the bubbling water sounds and see bubbles around your head. Keep your face in until you let the air out of your lungs. - 4
Come up to take the next breath
Come up above the surface and inhale with your mouth. Go on and perform your inhale above the water and exhale completely underwater water continuously.
Exercises #2: Learning The Rhythmic Breathing Technique
- 1
Get into a starting position
Get into the initial body position and prepare to take a deep breath with your mouth. After you fill your lungs with air, put your entire face in the water between your arms and exhale. - 2
Start walking
As you exhale, start walking forward. As you start walking, make sure you're blowing bubbles to let the air out of your lungs. - 3
Use your arms
Move the water with your palms and forearms, and get your head up above the water to inhale with your mouth. Make sure you pick your chin up as you come up and look in front of you. Keep moving forward as you repeat that exercise over and over.
When Is It Best to Hold Your Breath While Swimming?
You don't always have to blow the bubbles while swimming. Sometimes it would be best if you considered holding your breath.
Let's say you are trying to swim under the water from point A to point B. In this case, consider holding your breath to stay buoyant. Your breathing plays a huge role in your ability to stay afloat.
Let's say you are trying to swim under the water from point A to point B. In this case, consider holding your breath to stay buoyant. Your breathing plays a huge role in your ability to stay afloat.
Every Swim Stroke Requires a Different Breathing Technique
Different swim strokes require various swimming breathing techniques. However, the idea for all swim strokes is the same - exhale in the water before you can come up and take a breath.
Freestyle
It would be best to exhale in the water before you come out on your side and breathe. To get on your side, try to make a one-arm stroke cycle and rotate your hips to the side simultaneously. Ideally, you want to float on your side with your head supported by the water. Your ideal head position should allow your ear and cheek to touch the water while the nose and mouth are out.
Breaststroke And Butterfly
Exhale before coming out for air. Breaststroke and butterfly work differently from freestyle. To do breaststroke, you lift your head out of the water while pressing both arms against the water, which helps you leverage the time your head stays above the surface.
Backstroke
Backstroke breathing is a whole different animal compared to other swim strokes. When you swim on your back, you can access all the air in the world. Ensure you are not holding your breath and continue breathing while floating on your back.
Swimming Breathing Technique: Frequently Asked Questions
Popular questions answered by experienced swimmers and coaches
What is the best way to breathe while swimming?
The best way to breathe is with your mouth. Whether you swim freestyle, butterfly, or backstroke, inhale with your mouth to absorb the maximum amount of oxygen per breath.
Why do I struggle to breathe when swimming?
Because you are not exhaling before coming out of the water to breathe. Make sure you blow bubbles (exhale) in the water before coming up to breathe.
Do you exhale through your nose or mouth when swimming?
Either one works. Practice exhaling with your nose and mouth. We recommend breathing through your mouth to exhale and inhale more air quickly.
How do I stop gasping for air when swimming?
Make sure you exhale before coming out for breathing. Don't try to inhale all the air at once. The faster and harder you breathe, the higher your heart rate.
How can I breathe easier underwater?
Pay attention to how you breathe while walking. Nice and calm, right? The goal is to breathe the same way while swimming. Let 60-80 % air out of your lungs. Inhale smaller breaths. Don't force breathing; instead, focus on relaxing your diaphragm for effortless breathing.
How many strokes should I take before breathing when swimming?
It depends on your goal. If you want to swim for an extended time, breathe more frequently to ensure your muscles have enough oxygen. If you are sprinting, you should breathe every third or sixth stroke to minimize the drag and maximize your speed.
How do I overcome swimming anxiety?
Spend more time in the water practicing different swim strokes. Practice on the shallow part of the pool and be patient. There are no shortcuts to it! The more time you spend in the water, the faster you'll improve!
How do you breathe while swimming freestyle for beginners?
Try to pull and turn on your side simultaneously. Make sure you initiate the rotation with your hips. You want your entire body to turn. Make sure to exhale in the water before coming up for breath. Check out my latest freestyle technique article for more tips.
How to increase lung capacity for swimming?
To naturally increase your lung capacity and work your breathing muscles in the pool, you must first master comfortable breathing. Once you know how to breathe while swimming, practice swimming and breathing less.
The more you swim, the longer you can hold your breath.
When learning to swim, ensure you are under the supervision of a lifeguard or friend and hold your breath for your safety.
The more you swim, the longer you can hold your breath.
When learning to swim, ensure you are under the supervision of a lifeguard or friend and hold your breath for your safety.
we want to hear from you
Are you still struggling with getting enough oxygen while swimming?
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