Breathing is one of the biggest challenges swimmers face, especially for those new to swimming for triathlons. If you find yourself gasping for air or feeling out of breath while swimming, you're not alone—most triathletes struggle with this as they learn to swim. The good news? With the right approach and a focus on breathing techniques, you can learn to breathe properly while swimming and improve your comfort and efficiency in the water.

In this guide, we'll break down how to develop an efficient and natural breathing rhythm in the freestyle stroke, which is the main stroke used in triathlon. We'll explain how to perform key breath control drills and help you master both bilateral breathing and regular breathing techniques. These tips are designed to make swimming feel effortless so you can focus on finishing your race and getting closer to your goals.

What You’ll Learn in This Article

• The basics of breathing technique and why it matters.
• How to master proper breathing patterns and body positioning.
• Effective drills for breath control and overcoming fear of the water.
• Tips for managing your breathing during freestyle to prevent fatigue.
• How to adapt your breathing to the open water and race-day environments.

Understanding the Basics of Breathing While Swimming

Breathing efficiently is the cornerstone of comfortable swimming. If you struggle to breathe properly, it’s not just uncomfortable—it can cause exhaustion, frustration, and even panic. The goal is to develop a breathing rhythm that allows you to get enough oxygen without disrupting your stroke.

The Importance of Breath Control and Rhythmic Breathing

Breath control is about managing your breathing pattern so that you inhale and exhale efficiently. Unlike running or cycling, where breathing feels natural, swimming requires you to turn your head to breathe and time your breaths with your movements.

Here’s why breath control matters:

• It prevents CO2 buildup, which can make you feel like you need to breathe.
• It ensures you get enough oxygen to fuel your muscles.
• It helps you stay calm and avoid the feeling of having to gasp for air.
• It reduces drag by minimizing head movements during freestyle.

Common Mistakes and Causes of Improper Breathing in Freestyle

Many swimmers make simple mistakes that disrupt their breathing. Here are the most common ones:

• Holding your breath instead of exhaling underwater.
• Lifting your head too high, which sinks your hips and legs.
• Breathing too infrequently (e.g., every three strokes) and not getting enough air.
• Taking deep, gulping breaths that cause tension in the body.
• Turning the head too far, making it harder to maintain a proper body position.

Learning to swim as an adult can be one of the biggest challenges for aspiring triathletes. Our book, Triathlon Swimming Foundations, is a great place to start if you want proven instructions on how to become more comfortable in the water. We’ve helped thousands of adults learn to swim!

Mastering the Breathing Technique in Freestyle

To breathe efficiently while swimming the freestyle stroke, focus on three key elements: body position, stroke-breath coordination, and developing a smooth breathing pattern.

1. Finding the Right Body Position for Better Breathing

Your body position is crucial for making breathing easier. Poor alignment causes your legs to sink, making you work harder to stay afloat.

To maintain proper body position:

• Keep your face down in the water with your eyes looking at the bottom of the pool.
• Align your head, hips, and feet in a straight line (like floating on a log).
• Press your chest slightly downward to keep your hips and legs high.
• Avoid lifting your head out of the water too far when you take a breath.

2. Learning the Perfect Stroke-Breath Coordination

Coordinating your stroke with your breathing is key to swimming smoothly.

1. Exhale underwater continuously so you’re ready to inhale when your mouth is clear.
2. As your arm extends forward, turn your head to the side.
3. Keep one goggle lens in the water and open your mouth slightly to breathe to one side.
4. Return your head to the water quickly and continue exhaling.

Key tip: Practice bilateral breathing (breathing on both sides) to balance your stroke and adjust for open water conditions.

3. Developing Your Breathing Pattern: Inhale and Exhale

Consistency in your breathing pattern helps you stay calm and maintain rhythm. Here are two common patterns:

1. Two-stroke breathing: Take a breath every two strokes to one side. This provides more frequent oxygen intake and is ideal for beginners.
2. Bilateral breathing: Breathe every three strokes (alternating sides). This balances your stroke and reduces fatigue in long-distance swims.

Start with two-stroke breathing until you’re comfortable, then gradually practice bilateral breathing.

Drills to Improve Breath Control and Technique

Drills are the best way to build confidence and develop good habits when it comes to efficient breathing. Here are three of our favorite drills:

Drills for Practicing the Inhale and Exhale

1. Blowing Bubbles Drill
   • Stand in the shallow end of the pool.
   • Place your face in the water and exhale gently through your nose and mouth.
   • Blow a steady stream of bubbles.
   • Lift your head and take a small inhale.
   • Repeat for 2-3 minutes to build comfort.
2. Sink-Down Drill
   • Stand in the deep end and take a deep breath.
   • Exhale slowly and allow your body to sink under the water.
   • Focus on exhaling fully to stay relaxed.
   • Come up, take a breath, and repeat.
3. One Arm Freestyle Drill
   • Swim freestyle using only one arm extended while breathing to the side.
   • Focus on turning your head naturally and maintaining a good body position.
   • Alternate arms to practice breathing on both sides.

Strategies to Prevent Holding Your Breath Unintentionally

Fear of being underwater can lead swimmers to hold their breath. To overcome this:

• Focus on exhaling constantly while your face is in the water. Exhale completely underwater to prevent CO2 buildup.
• Start with short, easy distances and gradually build up.
• Use a snorkel to focus on proper body alignment without worrying about turning to breathe.

Exercises for Enhancing Breath Control

• 2-2-4 Drill: Swim 50 meters, breathing every two strokes for the first lap, then every four strokes for the second lap.
• Controlled sinking: Exhale slowly while sinking to the bottom of the pool.
• Lung capacity drill: Swim 25 meters, taking fewer breaths (e.g., breathe every 4-6 strokes).

How to Time Your Breathing with Your Stroke for Maximum Efficiency

As you progress in the sport, you wil learn to coordinate your breath with your stroke:

• Start exhaling as soon as your face re-enters the water.
• Turn your head to breathe just as your arm extends forward.
• Keep movements smooth—don’t lift your head or rush to inhale.

Adjusting Your Breathing Pattern to Suit the Race Environment

On race day, you'll be faced with new challenges that are hard to replicate in pool environments. Rivers, lakes, and oceans are unpredictable; we recommend the following strategies for open-water swims.

• In open water, practice breathing every two strokes to ensure you get enough oxygen.
• Use bilateral breathing to adapt your stroke and positioning to waves, wind, or sun glare.
• During race starts, focus on staying calm and breathing rhythmically, even when there's chaos and splashing around you.

Once you’ve achieved your race goal, it might be time to aim for a faster time or a longer race. If you’re looking to set big personal goals, check out our app with unlimited options for triathlon training of all distances and levels, and plans personalized just for you.

FAQ: Breathing Better During Freestyle

Q: How can I improve my ability to breathe while swimming freestyle?

A: To improve your ability to breathe while swimming, practice bilateral breathing to develop a normal breathing pattern. This technique helps you to breathe more frequently and swim more efficiently as it allows you to maintain balance in the water.

Q: What should I do if I feel like I'm holding my breath while swimming?

A: If you find yourself holding your breath while swimming, focus on exhaling fully before taking your next breath. This will help you to avoid water up your nose and make breathing easier as you swim.

Q: Is it better to breathe every stroke or to wait until the next stroke?

A: It depends on your comfort level. Some swimmers prefer breathing every two or three strokes to maintain rhythm, while others find it easier to breathe every stroke. Experiment with both methods to see what helps you swim longer distances without losing your breath.

Q: How can I practice swimming and breathing effectively?

A: To practice swimming and breathing effectively, start by swimming short distances, focusing on your breathing technique. Gradually increase the distance as you become more comfortable with taking your next breath without disrupting your stroke.

Q: What is bilateral breathing and how does it help in swimming?

A: Bilateral breathing is a technique where you alternate your breathing sides while swimming. This helps you to maintain a balanced stroke and can improve your overall efficiency in the water, allowing you to swim more efficiently and with less effort.

Q: How do I avoid getting water up my nose while swimming freestyle?

A: To avoid getting water up your nose while swimming, focus on keeping your head in a neutral position and exhaling through your nose when your head is in the water. This will help you to breathe easily and keep water bubbles from entering your nostrils.

Q: What drills will help me with breathing?

A: Take your breathing to the next level by incorporating drills that focus on timing your breaths with your strokes. Practicing these techniques in masters swimming groups can also provide feedback and help you refine your approach.

Q: How should I time my breaths with my strokes while swimming freestyle?

A: Timing your breaths with your strokes involves exhaling when your head is in the water and turning your head to take your next breath as your arm enters the water. This synchronization will help you maintain a steady pace and swim more efficiently.

Q: What should I do if I am struggling to breathe while swimming longer distances?

A: If you struggle to breathe while swimming longer distances, consider taking shorter, more frequent breaths and practice improving your lung capacity. Additionally, ensure you maintain a relaxed position in the water to help you feel more comfortable while swimming.

Conclusion: Achieving Confidence Through Better Breathing

Breathing doesn’t have to be a struggle. By focusing on proper breathing techniques, using breath control drills, and mastering both two-stroke and bilateral breathing, you’ll feel calmer, more efficient, and ready to tackle any triathlon swim.

Remember, this process takes time and practice. But once you develop a smooth, natural breathing rhythm, swimming will become effortless and enjoyable.

For a step-by-step swim program designed to help you breathe properly while swimming and achieve your triathlon goals, download the MOTTIV app to get free, personalized training plans that adapt to your fitness level, your schedule, and your goals. We’re here to guide you every step of the way!