Swim, Breathe, Repeat: Easy Breathing Techniques for Beginner Swimmers
If you’re a beginner swimmer, learning to swim isn’t just about flailing arms and kicking feet, it’s about nailing that swim breathing technique. Improving your swim breathing can be the key to longer, more enjoyable swims without the dreaded gasping for air. Whether you’re staring down the barrel of an IRONMAN or looking for a smoother, endurance-focused swim, mastering how to breathe in the water is crucial.
Make no mistake, swimming can be daunting and often the linchpin for embarking on the triathlon journey, so lets cut through the noise!
Why Proper Swim Breathing Technique Matters
Good breathing technique isn’t just for the show, it’s for efficiency and endurance. Proper breathing allows swimmers to maintain a steady pace, conserve energy, and feel more in control during their strokes. Without it, even the most enthusiastic swimmer can end up struggling and winded after a few laps.
Fundamentals of an Effective Swim Breathing Technique
To improve your swim breathing, focus on timing and movement. Here’s how:
Exhale Slowly Underwater: Breathing out underwater should be continuous and controlled. When your head turns for that quick breath, there shouldn’t be much exhaling left to do, just inhale.
Rotational Breathing: Rotating your body (hips and shoulders) during freestyle not only helps streamline your stroke but also makes it easier to take a natural breath without straining your neck.
Pro Tip: Practicing this movement on land by standing and mimicking the freestyle rotation can help make it second nature when you’re in the pool.
Top Drills to Improve Swim Breathing
Want to put these fundamentals to the test? Try these simple, effective drills:
Side Kicking Drill: This helps you practice turning your head smoothly for air. Kick on your side with one arm extended forward, one ear submerged, and exhale gently. When it’s time to breathe, roll your face to the side and take a sip of air.
Bilateral Breathing Drill: Train yourself to breathe on both sides for a more balanced swim stroke. Start with breathing every three strokes, then progress to different patterns to build comfort and efficiency.
Bubble Blowing Drill: Improve exhalation control by blowing continuous bubbles while swimming. This ensures you’re not holding your breath and makes it easier to transition to a quick inhale.
Bonus: Combine these drills with short, focused laps to build up comfort and consistency.
Tips to Overcome Common Swim Breathing Challenges
Struggling with breath control? You’re not alone. Here’s how to tackle common swim breathing challenges:
Panic Prevention: If you find yourself panicking due to running out of air, practice slow, steady breathing patterns during warm-up laps. Focusing on exhaling underwater helps prevent that rushed, panicked feeling.
Practice swimming in your race gear, differentiating equipment can alter how your body feels in the water. For example, wetsuits and tri-suits may add different levels of compression to your torso, making your chest capacity feel slightly more restricted. For comfort and mobility, Hummingbird chooses Synergy, for less-restrictive wetsuits.
Pro Insight: Many swimmers find that improving swim breathing isn’t just physical, it’s mental. Staying relaxed and confident is half the battle.
Advanced Techniques for Mastering Swim Breathing
Ready to level up? Here are some advanced techniques to improve swim breathing:
Hypoxic Training: Swim a few laps where you breathe every 5-7 strokes instead of 3. This type of training enhances lung capacity and pushes your limits. But remember, safety first—only attempt hypoxic training if you’re comfortable and confident in the water.
Pre-Swim Relaxation Techniques: Tension can disrupt even the most practiced swim breathing technique. Try deep breathing exercises before you start your swim to cue your body into a relaxed state. Simple shoulder rolls or dynamic stretches can help loosen up your muscles and prep your body for efficient breathing.
All breath training should be done in a controlled environment with lifeguards present and on-duty. Do not attempt any breath-training drills without the supervision of a professional. It is important to train within your limits with small, progressive improvements.
Conclusion:
Improving swim breathing technique is all about practice, patience, and the right drills. By focusing on exhalation, body rotation, and control, you’ll improve your swim breathing efficiency and endurance in no time. Remember, mastery doesn’t happen overnight, but with consistency, you’ll find yourself gliding through the water like a seasoned pro, effortlessly taking in each breath and enjoying every stroke.
Time to get in the pool.
