What Is Bilateral Breathing?
Bilateral breathing means breathing on both sides while swimming freestyle. Instead of always turning your head to the same side for air, you alternate between your left and right. The most common pattern is breathing every three strokes, which naturally switches your breathing side with each breath.
Many swimmers start by breathing on one side only. It feels comfortable and familiar. But learning to breathe on both sides opens up benefits that can transform your swimming, especially if you race in open water or want to improve your stroke mechanics.
Better Balance and Technique
When you always breathe on the same side, your body adapts to that pattern. You might develop a slight imbalance in your stroke. One arm might pull differently than the other. Your body rotation might be stronger on one side.
Bilateral breathing creates symmetry. It forces both sides of your body to work equally. Your left and right arms pull with more similar patterns. Your rotation becomes more balanced. Over time, this leads to a smoother, more efficient stroke that wastes less energy.
Think of it like training both legs equally in running. You would not want one leg stronger than the other. The same principle applies to swimming. Balanced development means better performance.
Open Water Advantages
In a pool, you can breathe on your favorite side every lap. The environment is controlled. But open water is different. The sun might be low on one side, blinding you if you turn that way. Waves might crash from a certain direction. Other swimmers might crowd one side of you.
Bilateral breathing gives you options. If conditions are rough on your right, you can breathe left. If you need to sight a buoy or landmark, you can choose which side gives you the best view. In a race, you can keep an eye on competitors on either side without changing your rhythm.
This flexibility can mean the difference between a smooth swim and a stressful one. When you can breathe comfortably on both sides, you adapt to conditions instead of fighting them.
Learning Your Weak Side
Everyone has a preferred breathing side. Your weak side will feel awkward at first. You might swallow water. Your timing might feel off. Your body might tilt or sink slightly. This is completely normal.
Start slow. Practice breathing on your weak side for short distances at an easy pace. Focus on the mechanics. Turn your head just enough to get your mouth clear of the water. Keep one goggle in the water. Exhale fully underwater so you only need to inhale when you turn.
Do not worry about speed or distance yet. Build comfort first. Even a few breaths on your weak side each session adds up over weeks. Your nervous system needs time to learn the new pattern. Be patient with the process.
The Three-Stroke Pattern
Breathing every three strokes is the foundation of bilateral breathing. You take a stroke with your right arm, then your left, then your right again while breathing. Then you stroke with your left, right, and left while breathing. The pattern alternates automatically.
This rhythm feels strange if you are used to breathing every two strokes on one side. Your breath comes less often. But your body adapts quickly. Within a few sessions, the pattern starts to feel natural.
Some swimmers use a five-stroke pattern for more air or a two-four pattern that alternates between two strokes and four strokes. Experiment to find what works for your fitness level and swimming pace. The key is alternating sides, not the exact count.
Drills to Develop Bilateral Breathing
Start with simple drills that isolate the breathing motion. One effective drill is to swim easy freestyle, breathing every three strokes, but only for 25 or 50 meters at a time. Rest between repeats. Focus on smooth head rotation without lifting or over-rotating.
Another drill is the 6-3-6 pattern. Breathe every six strokes (three cycles) on your strong side, then switch to every three strokes (alternating sides), then every six strokes on your weak side only. This builds awareness of both sides while giving you recovery time on your strong side.
Side-kicking drills also help. Kick on your side with one arm extended, practicing the head rotation for breathing without the complexity of the full stroke. This lets you focus purely on the breathing mechanics.
Mix these drills into your warm-up or cool-down. Even 100 or 200 meters of focused bilateral breathing per session builds the skill over time.
Bilateral vs Unilateral: When to Use Each
Bilateral breathing works well for steady-state swimming and longer distances. It promotes balance and gives you flexibility in open water. Many swimmers use it for training and for the swim portion of triathlons.
Unilateral breathing (breathing on one side only) can be useful for shorter, harder efforts. If you are sprinting or doing intervals at race pace, you might need more air more often. Breathing every two strokes on your preferred side delivers more oxygen when you are working hard.
Some swimmers use bilateral breathing for the first part of a race to stay balanced and save energy, then switch to unilateral breathing when they push harder near the finish. Others use bilateral throughout. Find what feels best for your body and your racing style.
The goal is not to abandon your strong side. The goal is to have both sides available as tools. Use the right tool for the situation.
Overcoming the Challenge
The transition to bilateral breathing can be frustrating. You might feel like you are going backward. Your pace might slow. You might feel breathless or uncoordinated. Stick with it anyway.
Progress happens in small steps. One day, you realize you completed a full length without thinking about which side to breathe on. Another day, your weak side feels almost as good as your strong side. These moments add up.
If you get discouraged, remind yourself why you are doing this. You are building a more balanced, adaptable stroke. You are preparing for unpredictable open water conditions. You are investing in long-term improvement, not just short-term comfort.
Most swimmers find that bilateral breathing becomes second nature within a few months of consistent practice. The initial awkwardness fades. What felt impossible becomes easy.
Racing with Bilateral Breathing
In a race, bilateral breathing helps you stay calm and controlled. It prevents you from overworking one side of your body. It keeps your stroke efficient when fatigue sets in.
During the chaos of a race start, when swimmers are bumping and jostling, bilateral breathing lets you see what is happening on both sides. You can navigate around traffic without committing to one breathing side.
If the sun is in your eyes or waves are splashing your face on one side, you can switch without breaking rhythm. This adaptability reduces stress and lets you focus on swimming fast instead of managing discomfort.
Some elite swimmers breathe bilaterally for the entire race. Others use it strategically. There is no single right answer. Test different approaches in training and smaller races to learn what works for you.
Building Comfort Over Time
Bilateral breathing is not a skill you master in a week. It develops over months and years. Each swim session adds a little more comfort and coordination. Each open water swim reinforces the benefits.
Be consistent. Include bilateral breathing in every swim, even if just for a few laps. The repetition builds muscle memory and confidence. Over time, it stops feeling like a drill and starts feeling like just how you swim.
Celebrate small wins. Notice when your weak side feels smoother. Appreciate the moments when you switch sides without thinking. Recognize how much more relaxed you feel in open water. These signs show your progress.
Remember that even Olympic swimmers once struggled with bilateral breathing. It is a learned skill, not a talent you either have or do not have. With practice, you can make it yours. The effort you put in now pays off every time you dive into the water.