Rarely does anyone have to actively think about breathing. Breathing is essential for life, so when jumping into the water where O2 is hard to come by, physiological reactions prevent most novice swimmers from swimming efficiently and enjoying themselves. When the body feels stressed for air, muscles tense up and the body tends to put itself into a dangerous body position. Muscle tension fights against the body’s natural buoyancy, which then leads to poor body positioning in the water. Horizontal head, shoulders, and hips are crucial for efficient swimming; but when the body fights for air, swimmers tend to lift their head and drop their hips. Not only does this lead to further fatigue in the muscles, but also puts stress on the neck, shoulders, and back. Breathing correctly and efficiently on the other hand, relaxes the muscles, increases lung capacity (which in turn increases VO Max), improves a swimmer’s buoyancy, and therefore the crucial body position in the water. Many technical issues of swimming can be sourced to the discomfort and poor skills of breathing in the water.
Understanding the significance of breathing technique is one thing, but putting it into practice is a whole other issue. Not only is it a skill development process, but it also stems from a mental fear and natural physiological reactions.
1. If you are uncomfortable with keeping your face under running water, for instance a shower, this is test number one and where you will begin your breathing drills. Keep your face under running water for three to five deep breaths. Before submerging your head under the running water/shower head, take a deep breath in through your mouth, submerge under the water and breathe out the nose as slowly and calmly as possible. Water is guaranteed not to go up your nose. ABSOLUTELY NO PLUGGING YOUR NOSE OR TOUCHING YOUR FACE.
2. Once you have become comfortable with drill number one, move on to jumping into a pool and bobbing up and down using the same breathing skill, in through the mouth and slowly and calmly out the nose.
3. The third drill will then to be to float face down and roll to face up, using the same breathing technique.
4. Then progress to any swim stroke; the front crawl requires a side breath, while the breaststroke and butterfly requires a lift of the head/upper body to take the breath.
The key is to get really comfortable breathing so then when swimming, the stroke technique can then be easily modified.
Get wet, have fun, and don’t forget to breathe.
