Are you someone who gets out of breath quickly when swimming freestyle (or front crawl)? Let me let you in on a trade secret that could change the way you swim – no matter your level!
Your problem isn’t breathing in, it’s breathing OUT.
Yes, you read that right. Most swimmers struggle not because they can’t get enough air in, but because they’re not breathing out correctly. Stay with me here, and I’ll explain why this is the key to transforming your swimming.
The principle is much like with asthma (I have asthma, by the way): the issue isn’t getting air in, it’s about not fully getting the air out. This incomplete exhalation traps air in your lungs, preventing fresh oxygen from flowing in, causing you to feel out of breath and, ultimately, making you stop to catch your breath.
So, how are you currently breathing?
- Explosive breathing: Do you hold your breath under the water and blast it out just before gasping for air?
- Purging: Do you try to empty your lungs of every bit of air before you inhale again?
Both of these approaches are wrong. But don’t worry – we can fix it with a few adjustments.
Learning to Breathe Out: The Right Way
The trick is to exhale gently, consistently, and without force. Imagine you’re softly sighing into the water or blowing out a candle. The goal is to breathe out steadily, not in one big burst. Once you feel the need to inhale, take a small, controlled breath in – I like to call it a “tea cup” sip of air. It’s just like when you run: you don’t wait until you’re completely out of breath before taking in air, right? So, why do it in the water?
Why This Happens: The Science Behind It
As mammals, we aren’t naturally designed to be in the water. When our faces hit the water, we trigger something called the Mammalian Dive Reflex. This ancient reflex helps prevent us from inhaling water, slows our heart rate, and even triggers other responses like redirecting blood to our core organs. It’s a survival mechanism – but not so helpful when you’re trying to swim.
So, we need to retrain our bodies to relax and overcome this reflex.
Step 1: Relax in the Water
Start by getting comfortable and relaxed in the water. Let your body feel weightless and free. If you’re struggling, hang out in the shallow end, float, and move around without stress. Your goal here is to simply enjoy being in the water.
Step 2: Practice Gentle Breathing Out
Inhale when you need to, but exhale gently, steadily, and consistently. Do this without force – no squeezing your diaphragm or rushing the air out. Think of it as blowing out a candle slowly or letting out a relaxed sigh.
You can practice this in the shallow end with your face in the water or by sinking down and coming back up with your breath. This exercise is both calming and meditative. If you feel yourself getting out of breath, you’re pushing too hard. Keep practicing until it feels natural and effortless, like you could do it all day long.
Step 3: Apply It to Freestyle
Once you’ve mastered the art of relaxed breathing, it’s time to reintroduce freestyle. Start slow, keep your breathing controlled, and mimic the same gentle breathing you practiced earlier. And just like that, you’ll notice a world of difference!
If you’re still struggling to get to grips with the breathing and would like some help improving, reach out to us at info@triswim.org.uk and we can help you progress your swimming quickly and efficiently.
Written by STA, British Swimming and British Triathlon master teacher and coach for pool and open water, coach Laura Ansell.
