Why Breathing Feels So Hard in Swimming
If you have ever felt like you are fighting for air while swimming, you are not alone. Breathing in water is nothing like breathing on land. On a run or bike ride, you can breathe whenever you want without thinking about it. In swimming, you have to coordinate your breath with your stroke, turn your head at the right moment, and exhale underwater. It takes practice, but once you get it right, swimming becomes much easier.
The main challenge is that your face is in the water most of the time. You cannot just take a breath whenever you feel like it. You need to time it perfectly with your arm stroke. If your timing is off, you might gulp water or lift your head too high, which slows you down and breaks your rhythm.
Another reason breathing feels hard is tension. When you are nervous or pushing too hard, your muscles tighten up, including the ones around your chest and neck. This makes it harder to take a full breath. Learning to relax in the water is just as important as learning the right technique.
The Case for Bilateral Breathing
Bilateral breathing means breathing on both sides, not just your favorite side. Most swimmers naturally prefer breathing on one side, and there is nothing wrong with that at first. But over time, breathing only on one side can create imbalances in your stroke. You might pull harder with one arm or rotate more to one side than the other.
Breathing on both sides helps you swim straighter and develop a more balanced stroke. This is especially helpful in open water, where you might need to look around for buoys or other swimmers. If you can only breathe on your right side and the sun or waves are coming from that direction, you will have a much harder time.
You do not need to breathe bilaterally all the time. Many swimmers use a pattern like breathing every three strokes, which naturally alternates sides. You can also breathe every two strokes on one side during hard efforts and switch to every three during easier swims. The key is to practice both sides so you have options.
Timing Your Breath with Your Stroke
Good breathing starts with good timing. The best moment to breathe is when your arm is recovering over the water. As your right arm comes forward, your body naturally rotates to the left, and that is when you turn your head to breathe on your left side. The same goes for the other side.
Your head should move with your body rotation, not separately. If you lift your head up instead of turning it to the side, your hips will drop and you will create more drag. Think of your head and spine as one unit. When your body rolls, your head rolls with it.
The breath itself should be quick. You only have a brief window before your face goes back in the water. Inhale fast through your mouth, then get your head back down. The longer your head stays out of the water, the more your stroke gets disrupted.
The Importance of Exhaling Underwater
Many swimmers make the mistake of holding their breath while their face is in the water. This creates two problems. First, you build up carbon dioxide in your lungs, which makes you feel out of breath faster. Second, when you turn to breathe, you have to exhale and inhale in that tiny window of time, which is nearly impossible.
Instead, you should exhale slowly and steadily through your nose or mouth while your face is underwater. This keeps your lungs empty and ready for a fresh breath when you turn your head. Some swimmers prefer exhaling through their nose because it helps keep water out. Others like exhaling through their mouth or both. Try different methods and see what feels best.
A good drill is to push off the wall and glide with your face down, focusing on a slow, controlled exhale. You should feel bubbles streaming out. When you run out of air, turn your head, take a quick breath, and repeat. This simple drill helps you build the habit of constant exhalation.
Head Position During Breathing
Your head position makes a huge difference in how easy breathing feels. The most common mistake is lifting your head too high. When you do this, your hips sink and your legs drag. You lose speed and use more energy.
Instead, keep one goggle in the water when you breathe. Your head should rotate just enough so your mouth clears the surface. Imagine breathing into your armpit rather than looking up at the ceiling. This keeps your body flat and streamlined.
Another tip is to keep looking down at the bottom of the pool when your face is in the water. Many swimmers look forward, which lifts the head and drops the hips. Looking down keeps your head in a neutral position and makes it easier to rotate for a breath without disrupting your balance.
Finding Your Breathing Pattern
There is no single best breathing pattern for everyone. It depends on your fitness level, stroke rate, and the intensity of your swim. Here are the most common patterns:
- Every two strokes: This gives you the most air and is good for sprints or when you are working hard. You breathe on the same side every time, which can feel more natural but may create stroke imbalances.
- Every three strokes: This is the most popular pattern for distance swimming. It allows bilateral breathing and gives you enough air for steady efforts. It also helps you maintain good rhythm.
- Every four strokes or more: This is for advanced swimmers who want to reduce drag and improve their underwater glide. It requires good breath control and is usually used in shorter races or specific intervals.
Most triathletes and open water swimmers find that breathing every two or three strokes works best. During races, you might breathe more often because your heart rate is higher and you need more oxygen. During easy swims, you can stretch it out to every four or five strokes to work on breath control.
Drills to Improve Your Breathing
If breathing feels awkward, these drills can help you build confidence and control:
- Side kick drill: Kick on your side with one arm extended forward and the other at your side. Keep one ear in the water and breathe normally. This helps you get comfortable with the rotated position you need for breathing.
- 6-3-6 drill: Take six strokes without breathing, then three strokes with breathing, then six more without breathing. This builds breath control and helps you stay calm when you cannot breathe right away.
- Breathing ladder: Swim a length breathing every two strokes, then every three, then every four. Go back down the ladder. This teaches you to adapt your breathing to different intensities.
- One-arm drill: Swim with one arm while the other stays at your side. Focus on rotating your body and timing your breath with your stroke. This isolates the breathing motion and makes it easier to practice.
Start with short distances and focus on technique over speed. It is better to swim 25 meters with good breathing than 100 meters while gasping for air.
What to Do When You Feel Breathless
Feeling out of breath is normal, especially when you are new to swimming or pushing hard. The first thing to do is slow down. Drop your pace and focus on long, controlled strokes. Make sure you are exhaling fully underwater. If you hold your breath even a little, you will feel starved for air.
If you still feel breathless, try breathing every two strokes instead of every three. Getting more air into your lungs is more important than sticking to a pattern. You can always work back up to less frequent breathing as your fitness improves.
Sometimes breathlessness is about anxiety, not fitness. If you feel panicked, stop and hold onto the wall for a moment. Take a few deep breaths. Remind yourself that you are safe and in control. Then start again slowly. Over time, your confidence will grow and the panic will fade.
Breathing in Open Water
Open water swimming adds extra challenges. Waves can splash your face just as you turn to breathe. Chop can make it hard to find a clear pocket of air. Other swimmers might be right next to you, creating even more turbulence.
The best strategy is to be flexible. If you normally breathe every three strokes, be ready to breathe every two if conditions are rough. If waves are coming from one side, breathe away from them. Look for the rhythm of the water and time your breaths between waves when possible.
Another tip is to lift your eyes slightly when you breathe so you can see where you are going. In a pool, you can follow the black line. In open water, you need to sight regularly to stay on course. You can combine breathing and sighting by lifting your head just a bit more than usual every few breaths.
Practice open water breathing before race day. Go to a lake or ocean and swim parallel to shore where you can stand if needed. Get used to the feel of waves and chop. The more comfortable you are, the less you will panic when things get messy.
Building Breathing Endurance
Like any part of swimming, breathing gets easier with practice. The more you swim, the more efficient your lungs become and the more comfortable you feel in the water. But you can also target your breathing endurance with specific training.
Hypoxic sets, where you limit your breathing, can help. For example, swim 50 meters breathing every five strokes, rest, and repeat. This teaches your body to use oxygen more efficiently and makes normal breathing feel easier by comparison. But do not overdo it. Too much hypoxic training can lead to poor technique because you are struggling for air instead of focusing on form.
Another way to build endurance is simply to swim longer distances at a steady pace. The more time you spend in the water, the more natural breathing becomes. Aim for at least one longer swim each week where you focus on rhythm and relaxation rather than speed.
Finally, remember that breathing is mental as much as physical. Stay calm, trust your technique, and do not fight the water. Swimming should feel smooth and controlled, not like a battle for air. With time and practice, breathing will become second nature, and you will be able to focus on enjoying the swim.