Learning how to breathe while swimming and how to hold your breath while under water are often the first steps in learning to swim. Proper breathing technique helps you to become faster and able to cover longer distances with little effort. Learning how to exhale under water also allows you to become more comfortable with the process.
Beginners
Developing a proper breathing technique can be a tough challenge for a beginner. Before being able to master the skill of breathing in the water, it is important to become comfortable and relaxed in the water. When learning how to breathe during swimming, relaxing the face muscles is important, according to the Human Kinetics website, because if your face muscles are tense, you may tire out more quickly.
Inhaling
Most swimmers breathe in through the mouth, according to the Human Kinetics website. The diaphragmatic breathing technique teaches to inhale and exhale with the use of the diaphragm and not the chest. This proper breathing technique is taught in yoga, pilates, martial arts and singing. When inhaling, there should be a quick, large volume of air which fuels the entire body to maintain a level of oxygen that is needed for energy, according to the California Swimming Clinics website.
Exhaling
Exhaling in swimming should last twice as long as the inhale. How you perform the exhale can mean the difference between a tense, tired body and one that is relaxed and energetic. When exhaling, blow air out slowly and evenly through the mouth for the entire duration of the stroke. Holding your breath builds up carbon dioxide in the blood and lungs, making you want to inhale. It also keeps your chest buoyant, which fights against proper swim posture. Before your head leaves the water, exhale with a strong puff-like breath to completely empty your lungs before inhaling again.
Bilateral Breathing
Bilateral breathing uses both sides of the body, which helps keep the body streamlined. Bilateral can mean every three, five or seven strokes. This technique can also mean breathing on one side two or three times and then switching to your other side. Swimming one lap of the pool breathing on one side, then breathing the next lap on your other side is also considered bilateral breathing. Regardless of how you decide to do it, bilateral breathing is important for symmetry.
References
- Human Kinetics: Five Tips for Better Breathing While Swimming
- California Swimming Clinics- London: Diaphragmatic Breathing Technique Practice for Improved Swimming Performance
- Swim Smooth: Breathing Technique- Exhalation Technique
- Swim Smooth: The Power of Bilateral Breathing in Freestyle
- Swim Smooth: Breathing Technique in the Freestyle Stroke
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