Swimming is one of the most competitive solo sports in the world. To be the best, swimmers always look for an edge to swim faster and more efficiently.

One critical element of competitive swimming is breathing quickly and effectively. Professional athletes often use bilateral breathing to enhance performance.

What Is Bilateral Breathing?

The word “bilateral” means relating to two sides. Bilateral breathing means breathing out of both sides of your mouth.

Bilateral breathing involves taking breaths on alternating sides during a swim, usually every three strokes in freestyle swimming.

This technique allows swimmers to maintain balance and symmetry in their strokes, boosting overall performance and reducing strain on one side of the body.

By breathing from both sides, swimmers can improve their body rotation, streamline their stroke technique, and gain a better orientation in the water.

Bilateral breathing can help swimmers stay more relaxed and focus on their rhythm.

Benefits of Bilateral Breathing

Bilateral breathing isn’t for the faint of heart. It’s a tool for swimmers who are already comfortable in the water and breathing completely. But with all the positives bilateral breathing offers, the pros outweigh the cons of learning this challenging skill.

Let’s look at some of the top benefits:

  1. Consistency: When swimming, you want to keep your stroke even. Awkward strokes mean you’ll lose some speed and symmetry. Bilateral breathing helps encourage even strokes, which is nearly impossible with extended unilateral breathing.
  2. Keeps You On Course: Swimming evenly keeps you on track, literally. When you only breathe out of one side of your mouth, over time, you will tend to drift into other lanes, and you’ll have to recalibrate yourself as you push harder on one side to breathe.
  3. Check Out the Competition: If you breathe bilaterally, you can switch sides for breathing while simultaneously checking out where your competition is. This will help you to recognize when you need to push harder to win.
  4. Building a Routine: Like most routines, it takes some time to feel comfortable and natural. Most coaches have said that it takes approximately two weeks for you to feel comfortable with bilateral breathing, as it can be a demanding task to learn.
  5. It’s Important to Exhale: One of the most significant issues with bilateral breathing is its initial challenge. People with bilateral breathing issues may need to examine if they are exhaling air correctly in their regular swimming routine. Exhaling appropriately is the key to success in bilateral breathing.
  6. Better in Open Water: Swimming competitively in a pool is one thing. It’s mostly predictable, as there are no waves or oceanic currents. However, bilateral swimming can be beneficial in natural bodies of water like the ocean. For one, you can have the shore in sight for straightforward swimming. Another reason? If the water is choppy or your competitor splashes water in your direction, you can start breathing on the other side with little worry.
  7. Strengthens Your “Weak” Side: If you’re used to breathing on one side, your muscles will likely be strengthened a little more on one side versus the other. It’s natural as you pull your head up for a breath. If you bilaterally breathe, you can train both sides of your body equally.
  8. Avoid Injury: When you breathe unilaterally, you open yourself up for potential injury or poor form. Many coaches have watched swimmers do the following due to breathing on one side: scissor kicks, timing problems, poor catch techniques, crossovers, and shoulder injuries.

FAQs: Bilateral Breathing

Q: I am new to swimming. Should I start practicing bilateral breathing right away?

Master the basics of swimming before attempting bilateral breathing. Once you have a solid foundation and are comfortable with regular breathing, then you can start incorporating bilateral breathing into your practice.

Q: Can bilateral breathing improve my endurance?

Yes, it can! Bilateral breathing helps evenly distribute the workload between both sides of the body, allowing for more efficient energy use and improving endurance.

Q: Is there a specific rhythm or frequency for bilateral breathing?

In freestyle swimming, the most common pattern is every three strokes. However, some swimmers may prefer every two or four strokes, depending on their technique and comfort level.

Q: Can bilateral breathing help reduce fatigue and muscle strain?

Yes! Bilateral breathing can reduce fatigue and strain on one side of the body by evenly distributing the workload between both sides. It also promotes a more balanced stroke, reducing the risk of overuse injuries.

Q: Can bilateral breathing help improve my swim times?

Yes, by enhancing swimming efficiency. This balanced approach helps swimmers maintain a steady rhythm, contributing to faster swim times over longer distances.

Q: What are some common challenges when learning bilateral breathing?

Common issues include correctly timing the exhalation and inhalation, feeling unbalanced in the water, and maintaining speed while learning the new technique. Consistent practice and gradual adaptation can help you overcome these hurdles.

Q: How does bilateral breathing affect breathing during sprints?

Bilateral breathing is less common during short-distance sprints. Unilateral breathing can help swimmers maintain a faster pace and increase oxygen intake during intense sprints. However, some swimmers may still use bilateral breathing, as it promotes a more balanced stroke and reduces the risk of fatigue or injury.

Q: Does bilateral breathing help with breathing control?

Breathing can significantly improve your breathing control by effectively managing your breathing patterns. This skill is crucial for maintaining calmness and mitigating breathlessness during races, especially in longer events, where breathing efficiency can mean the difference between a win and a loss.

Blue Buoy: Serving Orange County

Blue Buoy Swim School can help you learn even advanced swimming techniques in a positive, supportive environment. Our friendly, professional instructors have taught children and adults to swim for over four decades. We look forward to teaching you soon!