Efficient Breathing

Once you've mastered basic breathing, refining your technique will help you swim longer distances with less effort and fatigue. Efficient breathing is the difference between gasping after 50 meters and swimming 500 meters comfortably.

The Problem with Poor Breathing

Common breathing issues that cause fatigue:

• Holding your breath between breaths
• Lifting your head too high
• Not fully exhaling
• Irregular breathing rhythm
• Breathing too frequently or infrequently

Continuous Exhalation

The single most important breathing technique.

Why It Matters

When you hold your breath:

• CO2 builds up in your lungs
• Creates the urge to gasp
• Increases heart rate
• Causes panic and fatigue

How to Do It

Exhale the entire time your face is in the water:

1. Begin exhaling immediately after inhaling
2. Blow bubbles continuously through your nose
3. Exhale slowly and steadily (not all at once)
4. By the time you turn to breathe, your lungs are empty
5. Inhale fresh air quickly

Practice: Swim 25 meters focusing only on humming underwater the entire time.

Bilateral Breathing in Freestyle

Breathing on both sides has major benefits.

Why Breathe Bilaterally?

• Balanced stroke: Prevents lopsided technique
• Better awareness: See both sides of the pool
• Versatility: Handle sun, waves, or competitors on either side
• Symmetry: Develops even muscle development

Breathing Patterns

Every 3 strokes (most common):

• Right, left, right → breathe right
• Left, right, left → breathe left
• Alternates sides each breath

Every 5 strokes (advanced):

• More breaths on one side
• Good for races or when you need more air

Every 2 strokes:

• Same side every time
• Easier but creates imbalance

Learning Bilateral Breathing

Week 1: Alternate by length

• Breathe right side for one length
• Breathe left side for the next length

Week 2: Alternate every 50 meters

• Practice breathing every 3 strokes
• Focus on smooth rotation both ways

Week 3+: Breathe every 3 strokes all the time

• Make it your default pattern
• It becomes natural with practice

Head Position and Rotation

Small adjustments make huge differences in efficiency.

Proper Head Position

• Look down: Not forward
• Neutral spine: Head aligned with your body
• Waterline: At your hairline or goggles
• Still head: Move as little as possible

Think: Your head is an extension of your spine, not separate.

Breathing Rotation

Common mistake: Lifting your head forward to breathe.

Correct technique:

1. Rotate your head to the side
2. Keep one goggle in the water
3. Create a bow wave that gives you an air pocket
4. Breathe in the trough created by your head
5. Rotate back smoothly

Drill: Swim with one arm, practice rotating to breathe while keeping bottom goggle underwater.

Breathing Rhythm and Timing

Consistency is key to efficient breathing.

Find Your Rhythm

• Sprint distances (50m): Every 4-5 strokes or hold breath
• Middle distance (100-200m): Every 2-3 strokes
• Long distance (400m+): Every 2-3 strokes consistently

Matching Effort to Breathing

Easy swimming: Breathe every 3-5 strokes Moderate pace: Breathe every 2-3 strokes Hard effort: Breathe every 2 strokes or as needed

Important: Never sacrifice breathing for speed. Getting enough oxygen is more important than a perfect pattern.

Breathing in Other Strokes

Backstroke

• Your face is always up—breathe anytime
• Still maintain a rhythm (inhale on one arm, exhale on the other)
• Don't hold your breath

Breaststroke

• Breathe on every stroke
• Quick breath during arm recovery
• Exhale during the glide phase

Butterfly

• Breathe every stroke (beginners) or every other stroke (advanced)
• Breathe forward as arms recover
• Exhale during the underwater pull

Advanced Breathing Techniques

Hypoxic Training

Swimming with reduced oxygen to build lung capacity.

Example: Breathe every 5, 7, or 9 strokes Benefits: Increases CO2 tolerance, mental toughness Warning: Only for experienced swimmers, can cause dizziness

Sample set:

• 4 x 50m breathing every 5 strokes
• Rest 30 seconds between
• Build gradually

Explosive Breathing

Quick, powerful exhale-inhale.

How to practice:

1. Exhale forcefully through mouth and nose together
2. Inhale immediately and powerfully
3. Creates a explosive "huff" sound
4. Used in sprint swimming

Common Breathing Problems & Fixes

Running Out of Air

Problem: Feel like you can't get enough oxygen Causes:

• Swimming too fast for fitness level
• Not exhaling fully underwater
• Breathing too infrequently

Fix:

• Slow down your pace
• Focus on full exhalation
• Breathe every 2 strokes until fitness improves

Swallowing Water

Problem: Getting water in your mouth when breathing Causes:

• Lifting head too early or too late
• Mouth too low in the water
• Not timing with body rotation

Fix:

• Rotate more fully
• Open mouth in the air pocket behind your head
• Practice timing on drills

Neck Pain When Breathing

Problem: Neck hurts after swimming Causes:

• Twisting head too far
• Lifting head instead of rotating
• Tension in neck muscles

Fix:

• Rotate your whole body, not just your head
• Keep one goggle in the water
• Relax your neck

Breathing Practice Drills

Side-Kick Breathing Drill

1. Kick on your side, bottom arm extended
2. Practice breathing without stroking
3. Focus on rotation, not lifting
4. 25 meters each side

3-3-3 Breathing Progression

1. 3 strokes breathing right only
2. 3 strokes breathing left only
3. 3 strokes bilateral (every 3)
4. Repeat the sequence

Golf Drill for Breath Control

1. Swim 25 meters
2. Count strokes + breaths = score
3. Try to lower your score
4. Encourages fewer, more efficient breaths

Breathing Pattern Pyramid

• 25m breathe every 3
• 25m breathe every 5
• 25m breathe every 7
• 25m breathe every 5
• 25m breathe every 3

Sample Breathing-Focused Workout

Warm-up:

• 200m easy freestyle, bilateral breathing

Main Set:

1. 4 x 50m side-kick breathing drill (alternate sides)
2. 4 x 75m breathing pattern (25m every 3, 25m every 5, 25m every 3)
3. 6 x 100m bilateral breathing every 3 strokes

Cool-down:

• 100m easy backstroke

Key Takeaways

• Exhale continuously underwater—never hold your breath
• Bilateral breathing creates balanced technique
• Rotate to breathe, don't lift your head
• Find a breathing rhythm that matches your effort
• Practice breathing drills regularly
• Breathing efficiency comes from relaxation and technique

Master efficient breathing and you'll unlock the ability to swim much longer distances comfortably. It's the foundation of endurance swimming!