Breathing is a fundamental aspect of swimming, and yet it's an area where many swimmers struggle. Proper breathing technique not only improves your performance but also enhances your overall experience in the water. If you find yourself struggling with breathing while swimming, here are the top five mistakes swimmers make and how to fix them.

Lifting the Head Too High

One common mistake swimmers make is lifting their head too high when taking a breath. This not only disrupts body alignment but also creates extra drag in the water. To fix this, focus on keeping your head in line with your body as you rotate to breathe. Imagine there's a pole extending from the top of your head down to your spine, and maintain that alignment throughout your stroke. Lift your eyes just enough to clear the water's surface, allowing you to take a breath without compromising your position. A good pair of swim goggles can help you keep your eyes on the surface without opening them.

Exhaling Inadequately or at the Wrong Time

Another mistake swimmers make is inadequate or mistimed exhalation. Holding your breath while swimming can lead to tension and hinder your ability to take in sufficient oxygen. To fix this, exhale continuously and steadily through your nose and mouth while your face is submerged in the water. Focus on fully emptying your lungs during each exhalation, ensuring you have enough space to take a deep breath when you rotate to breathe. Using a training snorkel during drills can reinforce proper exhalation patterns without having to turn the head.

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Breathing Only on One Side

Many swimmers have a preferred side for breathing and tend to neglect practicing bilateral breathing (breathing on both sides). This imbalance can result in muscle imbalances, reduced efficiency, and limited awareness of your surroundings. To fix this, practice breathing on both sides during your training sessions. Start by incorporating bilateral breathing into your warm‑up and gradually increase the distance you swim while alternating sides. Bilateral breathing helps develop balanced stroke mechanics, promotes symmetry, and enhances your overall swimming ability. A set of swim caps in contrasting colors can serve as a visual cue to remind you which side to breathe on.

Rushing the Breathing Process

Swimmers often rush the breathing process, leading to inefficient breaths and disrupted stroke rhythm. It's crucial to time your breaths properly and avoid hasty movements that compromise technique. To fix this, focus on maintaining a smooth and controlled rotation of your body as you take a breath. Coordinate your arm stroke with your breathing, ensuring your head turn occurs when your leading arm is extended forward. Taking your time to breathe will allow you to maintain a streamlined position and maximize your stroke efficiency. A kickboard can be used for isolated breathing drills that emphasize a slower, more deliberate tempo.

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Neglecting Breath Control in Different Strokes

Swimmers who excel in one stroke may struggle with breath control when attempting different strokes. Each stroke requires specific adjustments in breathing technique due to variations in arm movements and body position. To fix this, dedicate time to practice breath control in different strokes such as freestyle, backstroke, butterfly, and breaststroke. Experiment with the timing and coordination of your breaths in each stroke, adapting to the unique demands of each style. Building proficiency in multiple strokes will improve your overall swimming skills and provide a well‑rounded swimming experience. A pull buoy is useful for focusing on upper‑body position and breath timing while the legs are supported.

Additional Tips for Improving Breathing Technique:

  • Incorporate breathing drills into your training routine to specifically target and improve problem areas.
  • Focus on relaxation and staying calm while swimming, as this facilitates proper breathing.
  • Work on strengthening your core muscles, as a strong core supports better body alignment and breathing control. Tools such as a core roller or resistance bands can be valuable.
  • Seek feedback from a swim coach or instructor to identify any additional breathing‑related issues and receive personalized guidance for improvement.

Remember, improving your breathing technique takes time and consistent practice. Be patient and persistent in your efforts to correct these mistakes. By addressing these common breathing errors and implementing the suggested fixes, you'll find yourself swimming with greater ease, efficiency, and confidence in no time. So dive in, focus on your breath, and enjoy the benefits of improved breathing technique in the water!

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