Breathing correctly while swimming isn't just about breathing in when your head is above water. Your inhalation is critical, but your exhalation plays an equally important role in swimming technique. In addition, when you breathe, and how often, can make the difference, especially if you're swimming competitively.
Bilateral
When you're swimming freestyle, breathing bilaterally -- equally on your left and your right -- not only makes you a better swimmer, but also helps avoid overuse injuries in your neck and shoulder. One of the easiest ways to remember to breathe bilaterally is to count your strokes and breathe on an odd stroke. For example, a 3-count breathing pattern has you breathe on the left as you lift your arm out to stroke, stroke right, stroke left, then breathe right as you lift your arm out to stroke. Bilateral breathing has the added benefit of helping you maintain a strong body roll and power your stroke from your core.
Exhalation
Focusing on your exhale means that you breathe efficiently and improve your body position by making your chest less buoyant. If you use your time when your head is above water to both exhale and then inhale, you slow yourself down. Instead, exhale as you swim, so that when you lift your head or rotate to the side, depending on your stroke, your only goal is to take air in. In addition, if you hold your breath, your body tenses up, making it difficult to relax and let your stroke flow. Last, holding your breath has a physiologic response -- it makes your body think you need to breathe, which also makes it tough to relax and swim. You can breathe out through your mouth or your nose, whichever feels more comfortable.
Maintain Correct Body Position
When breathing, your head should stay in alignment with the rest of your body. In breast stroke, breathe as your arms are propelling your upper torso up and out of the water. In butterfly, breathe as your arms push past your hips and begin their ascension in conjunction with the beginning of your body roll. In freestyle, your head should not rise up. Turn your head to the side at the beginning of your arm lift to take advantage of the trough that develops as your swim. In backstroke breathing, time your breaths with your arm stroke to avoid taking in water.
Time Frame
Almost none of this type of breathing comes naturally. While each technique is important to breathe correctly when swimming, it can be overwhelming to try them all at once. Start with bilateral breathing, as this minimizes injury potential. Add in focusing on your exhalation and then work on body position.
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