How to master side breathing in swimming

The first swimming stroke you learn when you learn to swim is freestyle and one of the most difficult things to master is side breathing. After you learn to float and are able to kick to move forward in the water, you need to learn how to breathe in the water while swimming.

You need to know the fundamentals of how to breathe when swimming as a beginner and stay relaxed in water.

This technique would benefit adults who have just started to learn swimming and have not been quite successful breathing while swimming.

What are the steps in breathing in freestyle?

Maintain a streamlined body position while swimming freestyle. Your body should be horizontal, with your head aligned with your spine.

As your arm begins to exit the water, initiate a slight rotation of your body to the side. This rotation allows you to create a pocket of air for your mouth to come out of the water, making it easier to take a breath. You are actually not moving your head sideways too much. Your body rotates to allow you breathe from one side.

Determine which side you are comfortable breathing and maintain a correct balance. If you are fine to breathe on both sides, you are fine to do that too.

You need to Inhale quickly and efficiently as your mouth clears the water during the rotation. The timing of the breath is important to maintain a smooth and uninterrupted stroke. It’s generally recommended to take a breath every 2 or 3 strokes, but this can vary based on your preference and swimming speed.

After you’ve taken a breath, immediately exhale forcefully into the water as your face returns to the water. This clears your lungs and prepares you for the next breath. Maintain a steady rhythm and coordination between your stroke, rotation, and breathing.

Practice synchronizing your breath with arm movement and body rotation to maintain efficiency and minimize interruptions in your stroke technique.

Common drills to learn breathing in swimming

Here are some common drills to help you overcome the fear of breathing while swimming

Blow bubbles

• Stand in shallow water or hold onto the poolside.
• Place your face in the water, exhale forcefully through your nose or mouth, and create a continuous stream of bubbles.
• Focus on exhaling steadily and getting comfortable with your face in the water while releasing air.

Kickboard Breathing

• Hold a kickboard with both hands, keeping your face in the water.
• Perform a flutter kick while maintaining a relaxed and streamlined body position.
• As you kick, practice turning your head to the side to take a breath, inhaling quickly and returning your face to the water to exhale.

Side Balance Drill

• Begin by floating on your side with your bottom arm extended forward and your top arm resting by your side. You can hold on to the side walls
• Rotate your body slightly so that your face is out of the water, and practice taking breaths in this position.
• Focus on keeping your body balanced and maintaining a streamlined body position.
• You can start moving forward using a kickboard on the left hand and keeping the right hand to the side. This is one arm freestyle.

Pop up breathing

• Stand in shallow water with your feet touching the bottom.
• Squat down, submerge your body, and push off the bottom to “pop up” to the surface.
• As you pop up, practice taking a quick breath before returning your face to the water.

Common mistakes while breathing

Lifting the head too high

Beginners often make the mistake of lifting their heads excessively to take a breath. This can disrupt the body’s streamline position and lead to increased drag in the water.

Holding the breath

Holding your breath while swimming can cause tension and negatively affect your body position in the water. It can lead to increased buoyancy and hinder your ability to maintain a smooth and efficient stroke. Remember to exhale continuously through your nose or mouth while your face is in the water and inhale when you turn your head to breathe.

Late or rushed breathing

Timing is crucial when it comes to breathing in swimming. Some beginners tend to delay their breath or rush it, resulting in an uneven stroke rhythm. It’s important to practice the proper timing and coordination of your breath with your stroke, ensuring a smooth and consistent breathing pattern.

Not rotating the body

It is important to rotate your body and your head, so that only your mouth, nose, and one of the goggles is out of water. Look out to the side during the inhale.

Do not be very conscious of your breathing while you swim. When you are too aware, you forget to kick and then lose your balance in the water.

A swim coach is very important in the initial learning phases. They would guide you through the steps of learning how to swim. Also, it is important to understand that the stroke technique is very important to swim faster later on. So practice swimming with the right techniques

Why swimming is an effective breathing exercise?

Swimming is considered a highly effective breathing exercise for several reasons:

Swimming is an excellent breathing exercise due to its unique combination of controlled breathing, deep breathing, cardiovascular conditioning, total body workout, breath control and endurance training, improved respiratory health, and stress reduction.

By coordinating breath with strokes and movements, swimming helps develop a rhythmic breathing pattern and improves lung capacity and control. The deep breaths required while swimming expand the lungs and enhance oxygen intake, benefiting respiratory fitness.

As a cardiovascular activity, swimming increases the heart rate and demands efficient oxygen delivery, improving cardiovascular health. The engagement of multiple muscle groups during swimming boosts energy expenditure and oxygen needs, resulting in enhanced overall fitness.

Additionally, the focus on breath control and the ability to manage oxygen levels build endurance. The warm, humid environment of pools can benefit individuals with respiratory conditions, while the meditative nature of swimming helps reduce stress and promote relaxation. Swimming offers a versatile and effective way to improve breathing, physical fitness, and overall well-being.

It’s important to note that swimming offers varying levels of intensity, from leisurely laps to more vigorous workouts. Beginners can start at their own pace and gradually increase the intensity and duration of their swimming sessions as their fitness improves. As with any exercise, it’s recommended to consult with a healthcare professional before starting a new swimming routine, especially if you have any underlying health concerns.