One of the most valuable things swimmers need to learn is proper breathing. It’s not just about taking air in and out of the lungs. It’s a complex, intelligent process that gives swimmers an edge and improves their performance.

Unfortunately, many beginners (and even experienced swimmers) use incorrect breathing techniques in their strokes. Learning proper breathing is the first step to correcting this problem.

What Breathing Is Really About

Knowing how to breathe correctly starts with understanding what breathing is. Most people believe that being out of breath means they aren’t getting enough oxygen. The truth is that excessive carbon dioxide (CO2) is urging you to breathe, not insufficient oxygen (O). As your body takes in oxygen, it creates carbon dioxide waste products in your body. This accumulates in your lungs and bloodstream, and your brain triggers your body to breathe.

What happens when your body has too much CO2 in your body? It quickly tires out. Have you ever seen well-trained triathletes suddenly stop swimming and take a rest? Chances are they’ve been holding their breath for a long time. This is why breathing is essential for swimmers, and the only way to reduce accumulated carbon dioxide in your body is to exhale it through your nose.

How Proper Breathing Helps Swimmers

Proper breathing—especially exhaling—provides a lot of benefits for swimmers:

  1. It helps you to swim faster. Having lungs full of air makes your chest too buoyant, making your body move like a seesaw around your central core. This instability causes your legs to sink in the water, creating unnecessary drag. Your body feels heavier and less stable, resulting in reduced speed.
  2. Swimming releases tension, especially when you exhale correctly. It helps you create easier, longer, and more fluid strokes without too much effort, so you use your energy effectively.
  3. Many scientific tests have proven that breathing relieves stress. This calms you and improves your mental clarity, focus, and concentration.

The Most Common Breathing Mistakes Made by Swimmers

Swimmers should always exhale when their face is in the water. This is especially true when doing freestyle swimming. Many swimmers know this but tend to hold their breath underwater, even subconsciously.

Another common mistake is inhaling and exhaling through the mouth when turning one’s head above the waterline. This will make one feel tense and panicky and cause their legs to sink and drag their body down. Consequently, it reduces one’s swimming speed.

Sink First Before You Swim

The “fear of sinking” often makes swimmers tense up and exhale improperly. This exercise is an excellent way to overcome this fear while assessing your exhale.

Go to the deep end of the pool. Inhale, and allow yourself to sink. Forcefully exhale through your mouth or nose once your head is in the water. You will know if your exhalations are strong if you’re sinking. If not, you might sink a bit and then go back up again. When this happens, return to the surface and exhale until you sink.

The best way to relax while sinking is to feel like your entire body and muscles are going limp. Let go and allow yourself to sink. When you get accustomed to sinking, you don’t fear it as much, which helps you feel more relaxed when you breathe.

How to Breathe Correctly

Loosen Up

Relaxing the neck, face, mouth, and jaw is essential for breathing properly. Think about how your facial muscles feel when you’re jogging or doing aerobic exercise. They should be the same when you’re swimming.

You tend to hold your breath underwater when you strain your facial muscles. It’s highly ineffective because it forces you to inhale and exhale fast when your head goes above the water to breathe. This makes you anxious and can exhaust you in the long run.

Exhale

Your mouth should be slightly open, with some air going out between your lips as soon as your face hits the water. It’s important not to blow your air out too quickly. Quick exhalations can cause you to hyperventilate or take deep, fast breaths. It can be relatively harmless, but prolonged hyperventilation can cause shallow water blackouts. This condition unknowingly robs you of oxygen, so you pass out and drown.

Exhaling slowly makes you more aware of facial tension, particularly around your lips, teeth, and mouth. Increase your exhalation as your face begins to leave the water, and then remove the remaining air with a strong puff as you turn your head to breathe. Many swimmers use both their nose and mouth when doing this.

There is not one strict rule about where to exhale. You can do it through the nose and/or mouth. Choose whichever is comfortable for you.

Inhale

Inhaling naturally occurs after you’ve exhaled correctly in the water. The only thing you need to remember is to inhale quickly as soon as your mouth clears water.

Lengthen Your Exhalations

The longer you exhale, the more efficiently the air exchange happens. Ideally, you should exhale twice as long as your inhalations.

Improve Your Breathing Technique with Blue Buoy Swim School

Breathing is one thing all swimmers need to master. And if you need a coach to teach you proper breathing techniques, the Blue Buoy team will be there to guide you. Call us, and we’ll help you learn to breathe correctly in no time.

FAQs: Breathing in Swimming

Q: Should I breathe through my nose or mouth when swimming?

You can do both, but focusing on proper exhalation and relaxation of your facial muscles is more important.

Q: How often should I breathe while swimming?

It depends on the stroke. For freestyle, every 2–3 strokes is ideal. But if you’re a beginner, you can start with every other stroke until you get comfortable.

Q: Is there a specific time to exhale and inhale while swimming?

There isn’t one strict rule, but it’s generally recommended to exhale slowly in the water and quickly inhale as soon as your mouth clears the surface.

Q: How do I overcome my fear of sinking while swimming?

Practice sinking first before you swim, and relax your body as you sink. This will help you become more comfortable underwater. Proper breathing technique can significantly improve your confidence in the water, so don’t hesitate to seek guidance from a Blue Buoy Swim School professional! With patience and practice, you’ll conquer your fear and fully enjoy swimming.

Q: Can proper breathing techniques prevent shallow water blackouts?

Yes, shallow water blackouts can be prevented by slowly exhaling throughout your swim to avoid hyperventilation and maintaining proper inhalation when needed. It’s important to have a relaxed and efficient breathing pattern.

Q: What’s the benefit of bilateral breathing in freestyle swimming?

Bilateral breathing, which involves breathing on both sides while swimming freestyle, helps promote balanced muscle development and streamlines your stroke. It can also improve your awareness of technique and surroundings in the pool, leading to more efficient swimming.

Q: How can proper breathing technique improve my swimming endurance?

Proper breathing technique allows you to maintain a steady flow of oxygen, which is critical for muscle function and energy production during extended periods of physical activity. By exhaling slowly and rhythmically, you ensure your muscles are well-oxygenated, reducing fatigue and allowing you to swim longer distances more comfortably.

Q: Why is relaxation important in mastering swimming breathing techniques?

Relaxation alleviates tension, which can impair your breathing efficiency. Stress or muscle tension can make you hold your breath or exhale too forcefully, disrupting your natural breathing rhythm. Staying relaxed ensures smooth, controlled exhalations and inhalations crucial for effective and enjoyable swimming.