Skip navigation! Story from Fitness. Getting water up your nose feels about as good as hitting your funny bone or having a piece of sand in your eye. But if you're swimming laps in a pool or the ocean this summer, and your technique is a little rusty, you might find yourself in this predicament. Remembering to breathe is hard work — especially if you're submerged underwater. There's a bit of skill involved in breathing while swimming, and it's a good idea to learn the right way to do it for your own safety and enjoyment.
Swimming is an excellent low-impact cardio activity , meaning it works your heart and lungs and strengthens your muscles without putting stress on your joints. Once you figure out the whole breathing and stroking thing, swimming could become your go-to workout when you get bored with the stairclimber or elliptical.
Need a refresher on this important swimming skill? The head returns to its original position without delay. Plunging the face into the water, the swimmer begins to exhale. Speaking about breathing in swimming freestyle, it is necessary to mention two concepts: breathing inside the anterior wave and bilateral breathing.
When swimming freestyle, the so-called front wave is formed at the top of the swimmer's head, its curvature creates a decrease in the water level near the face. Thus, the air in the access zone is lower than expected; this phenomenon is called an " air pocket ".
You can breathe inside it. To inhale from the air pocket, you need to keep your head while swimming horizontally along the axis of the body the eyes look at the bottom directly in front of you. Do not raise your head, as some do. Lifting the head leads to lowering the legs and creating an increase in water resistance. Prolonged swimming in such a way leads to neck pain. If you lack a small turn of the head to take a breath and have to literally twist your neck to grab the coveted breath of air, then most likely you are not rotating the body enough.
Another mistake is an excessively strong turn of the head - when your gaze is directed upwards instead of looking to the side. This leads to an excessive turn of the body, loss of balance. You overexert your neck. This technique is not correct. The fear of not swallowing water is quite understandable.
But we must remember that when inhaling, the water line passes over the swimmer's face along the edge of the mouth. To get rid of this mistake, try to hold your head so that one eye is underwater and the other is above it. Breathing when swimming freestyle can be unilateral on one side - right or left or bilateral on both sides. With bilateral breathing, the swimmer breathes first under one, then under the other arm. In short, such breathing naturally makes the movements in the water symmetrical, leveling the rotation of the body and improves the grip during the stroke.
There are also additional bonuses: during the competition, you can see rivals from both sides. The ability to breathe in any direction allows you to avoid waves and the blinding sun. There are different coordination schemes in breaststroke.
Classical breaststroke technique assumes that at the moment of completion of the push-off with the hands the fastest and most powerful part of the stroke , the shoulders are quickly raised above the water. The swimmer energetically brings his chin forward and begins a deep breath through the mouth.
After completing the inhale, the athlete directs the shoulders after the hands forward, while the face is immersed in the water. The exhalation is done during the legs' movement and sliding. There is a technique of breaststroke "with a delayed breath". Swimmer using this method keeps the face lowered into the water during the entire stroke, which allows him or her to perform it more effectively since the body is in a horizontal position.
To take a quick breath, the athlete raises the head after the end of the stroke, simultaneously bringing the arms forward and lifting the legs. When the kick begins, the swimmer's face is lowered into the water, the exhalation starts. There are different tricks to keeping your face in the water. Be sure to have comfortable goggles. Focus on looking at the bottom or staring at the black line down the center of the lane in the pool. If you experience anxiety related to submersion, take a lot of rest breaks and remember that as far as pool training goes, you are never very far from the wall and an exit.
Private swim lessons and a lot of practice will help. The major problem I see with beginner swimmers related to breathing is that they hold their breath while their face is in the water, then tries to exhale and inhale very quickly when turning to breathe.
This results in a poor, shallow breath and a quick buildup of carbon dioxide in the lungs. Swimmers will have to stop and take a break in training or roll over on their backs to catch a few deep breaths in racing. You must exhale while your face is in the water. So when you turn to breathe, your lungs are mostly empty and ready to accept a fresh breath of air.
You do need to force the rhythm a bit. There's no pausing. It is a constant rhythm. The good thing about three-stroke or bilateral breathing? It will help you create and maintain an even stroke and improve mechanics on both sides of your body.
The bad thing? It increases the time between breaths by 50 percent over a two-stroke or one-sided breathing pattern. That is a huge decrease in total oxygen flow while swimming. My advice is to include bilateral breathing in your workouts during warm-up, drills, easy aerobic sets and short sprints like 25s and 50s.
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