How to Breathe Properly While Swimming: A Beginner’s Guide

Introduction

Have you ever started swimming and felt out of breath after only a few strokes? Maybe you hold your breath underwater, lift your head to get air, or swallow water when you try to breathe. These problems are common among beginner swimmers. You may know how to move through the water but still struggle to match your breathing with your stroke. If you are asking how to breathe properly while swimming, you do not need a complicated technique. You need good timing, a relaxed body position, and regular practice.

As a swimming coach, I have seen how much easier swimming becomes when a swimmer stops fighting for air and starts using a steady breathing rhythm. A small change, such as exhaling underwater or turning the head instead of lifting it, can make swimming feel much more comfortable. In this guide, I will explain when to inhale and exhale, how to breathe during each stroke, how often to breathe, how to practice breathing, and how to fix common problems such as swallowing water and getting out of breath.

Quick Answer

To breathe properly while swimming, exhale while your face is underwater. When your mouth clears the water, take a quick breath and return your face to the water.

During freestyle, rotate your head with your body instead of lifting your head. Keep the movement small and relaxed.

Your breathing pattern can change based on your stroke, swimming speed, fitness, and skill level. The main goal is to get enough air without disturbing your stroke.

Why Is Breathing So Important While Swimming?

Breathing affects more than how much air you take in.

It also affects your body position, stroke rhythm, comfort, and effort.

For example, lifting your head during freestyle can cause your hips and legs to drop. This changes your body position and can create more resistance in the water. You may then need more effort to keep moving.

Holding your breath can create another problem. As carbon dioxide builds up, your urge to breathe becomes stronger. This can make you feel desperate for air and cause you to rush your next breath.

Good breathing helps keep your stroke more stable. You are less likely to make sudden movements when your breathing fits naturally into your stroke. This does not mean every case of getting out of breath is caused by breathing technique. Swimming speed, fitness, body position, and comfort in the water also matter.

When Should You Inhale and Exhale While Swimming?

For swimming where your face goes underwater, the basic rule is simple:

Exhale while your face is underwater. Inhale when your mouth is clear of the water.

Many beginners hold their breath underwater because they do not feel comfortable releasing air into the water.

They then try to exhale and inhale during the short time their face is above the surface.

This makes the breathing cycle rushed.

Instead, begin releasing air while your face is underwater. Keep the exhale controlled. As your next breath gets closer, finish releasing the remaining air.

Then take a quick breath when your mouth clears the surface.

A simple pattern is:

Exhale underwater. Inhale above the water. Return your face to the water. Repeat.

What Is Trickle Breathing?

Trickle breathing means slowly releasing air while your face is underwater.

Instead of holding your breath and then releasing a large amount of air at once, you let the air out in a steady stream.

This can make breathing feel calmer and more natural.

Some swimmers use a stronger exhale near the end of the breathing cycle. You do not need to force one exact method. The main goal is to avoid holding all your air until the last moment.

Should You Breathe Through Your Nose or Mouth?

When your mouth clears the water, inhale through your mouth.

The breathing window can be short, especially during freestyle. Breathing through your mouth allows you to take in air quickly.

When your face is underwater, you can exhale through your nose, mouth, or both.

Some swimmers prefer using their nose. Others use both.

For beginners, the main goal is to release air while your face is underwater instead of holding your breath.

If water often enters your nose, gentle nose exhalation can help you get more comfortable with having your face underwater.

You can practice this while standing in shallow water before adding swimming movement.

How to Breathe During Freestyle

Freestyle is where many beginners struggle with breathing because the head, body, arms, and breathing all have to work together. Learning the basic freestyle swimming tips can also help you improve your body position and stroke control.

The key is to make breathing a small part of the stroke.

Keep Your Head Low

Start with your face in the water and look down.

When you need air, turn your head to the side rather than lifting it forward.

A useful beginner cue is to keep one goggle in the water while breathing.

Your mouth only needs to clear the surface.

You do not need to lift your entire face out of the water.

Rotate With Your Body

Your body naturally rotates during freestyle.

Let your head follow that movement.

If you lift your head by itself, your hips and legs may drop. This can affect your body position and make swimming harder.

Think about turning to the side rather than looking upward.

The movement should be small.

Find the Breathing Space Beside Your Head

As you swim forward, the water around your head creates a small area beside your face that can make breathing easier.

You can use this space when you rotate to the side.

Keep your head close to the surface. You should not need to lift your head high to get air.

The exact amount of rotation will depend on your body position and stroke, so focus on finding a comfortable position where your mouth clears the water.

Time Your Breath With the Stroke

Do not wait until you desperately need air.

Start the breathing movement as your body begins to rotate.

Take a quick breath and return your face to the water as your stroke continues.

A late breath can affect other parts of your stroke.

How Often Should You Breathe During Freestyle?

There is no single breathing pattern that every swimmer must use.

Your breathing pattern should give you enough air while allowing you to maintain good technique.

Breathing Every Two Strokes

Many beginners find breathing every two strokes comfortable.

You usually breathe on the same side.

This gives you frequent access to air and can work well during easy swimming or longer sessions.

For a beginner who keeps running out of air with a three stroke pattern, breathing every two strokes can be a better starting point.

Breathing Every Three Strokes

Breathing every three strokes usually means you alternate your breathing side.

This is a common form of bilateral breathing.

It can help you become comfortable breathing on both sides.

However, you should not force this pattern if you are struggling for air.

There is no benefit in following a three stroke pattern simply because another swimmer uses it.

Bilateral Breathing

Bilateral breathing means being able to breathe on both sides during freestyle.

You can practice it without using a three stroke pattern every time.

For example, you can breathe on your right side for one length and practice your left side during another length.

Being comfortable on both sides can be useful in open water. Waves, wind, and sun can make one side less comfortable than the other.

Does Your Breathing Pattern Change When You Swim Faster?

Yes.

Your breathing needs can change as your effort increases.

During easy swimming, you may breathe more often because your goal is to stay relaxed and comfortable.

During moderate swimming, use a steady breathing pattern that gives you enough air while keeping your stroke controlled.

During hard swimming, you may need to breathe more often because your body is working harder.

Advanced swimmers sometimes use restricted breathing during specific training sessions. This is different from normal breathing practice for beginners.

If you are learning to swim, focus on getting enough air and keeping your stroke controlled. You do not need to copy an advanced swimmer’s breathing pattern.

How to Breathe During Backstroke

Backstroke is different because your face stays above the water. Learning the basic swimming stroke techniques can help you understand how breathing fits into different strokes.

You do not need to turn your head to get air. Still, your breathing should have a steady rhythm.

You can match your breathing with your arm movement. For example, you might inhale during one part of the arm cycle and exhale during another.

Avoid holding your breath simply because your face is above the water. The goal is to stay relaxed and maintain a regular breathing rhythm.

How to Breathe During Breaststroke

Breaststroke gives you a clear opportunity to breathe during the pull.

As your arms pull and your upper body rises, your mouth clears the water.

Take your breath at this point.

Then move your arms forward and return your face to the water.

A simple sequence is:

Pull. Rise. Inhale. Arms forward. Face down. Exhale.

Do not keep your head above the water longer than needed.

Keeping your head high can affect your body position and make the stroke more tiring.

Let your breathing fit naturally into the pull and recovery.

How to Breathe During Butterfly

Butterfly requires close timing between your breath and arm movement.

As your arms pull and your upper body rises, your mouth can clear the water.

Take a quick breath.

Then return your head to the water as the stroke continues.

Avoid lifting your head too high or keeping it above the water too long.

That can disturb your body position and stroke rhythm.

Butterfly breathing takes practice, so learn the timing slowly before trying to swim the stroke at high speed.

Why Do I Get Out of Breath So Quickly While Swimming?

Getting out of breath does not always mean your lungs are weak.

Several factors can make swimming feel harder.

Common causes include:

• Holding your breath underwater
• Exhaling too late
• Swimming faster than your current ability
• Lifting your head to breathe
• Poor body position
• Taking rushed breaths
• Becoming tense while swimming
• Using a breathing pattern that does not give you enough air

Holding your breath is especially common among beginners.

When you hold your breath, carbon dioxide builds up and the urge to breathe becomes stronger. This can make you feel desperate for air and cause you to rush your next breath.

Try slowing down first.

Focus on releasing air underwater and taking a calm breath when your mouth clears the water.

If you continue to become unusually short of breath even after slowing down and improving your technique, your fitness level or another factor may be involved. As your technique improves, working on your swimming endurance can also help you handle longer swims.

How Can I Stop Swallowing Water While Swimming?

Getting some water in your mouth is common while learning.

If it happens often, look at your breathing timing and head position.

During freestyle, start the breathing movement with your body rotation rather than waiting until you urgently need air.

Keep your head low and take a quick breath.

You should also avoid swimming faster than you can control.

If you slow down, you have more time to focus on your breathing without rushing.

What If Water Goes Up My Nose?

Try gently exhaling through your nose while your face is underwater.

You can practice this while standing in shallow water.

Put your face into the water and slowly release air through your nose.

Once this feels comfortable, add gentle movement.

Some swimmers also use a nose clip. It can stop water from entering the nose, but it does not teach normal nasal control, so it is better viewed as an optional aid rather than a replacement for practice.

Five Breathing Drills for Beginners

The best way to improve swimming breathing is to practice the skill in small steps. You can also use other swimming stroke drills as your technique improves.

You do not need to start by swimming full laps.

Practice in a safe pool area. Beginners should stay in water where they can stand or work with a qualified swimming instructor when needed.

1. Bubble Breathing

Stand in shallow water.

Take a normal breath through your mouth.

Put your face in the water and slowly blow bubbles.

Lift your face and breathe again.

Repeat until putting your face in the water and exhaling feels comfortable.

The goal is to learn that you can release air while your face is underwater.

2. Rhythmic Breathing

Once bubble breathing feels easy, repeat the movement with a steady rhythm.

Breathe in above the water.

Put your face into the water.

Exhale.

Lift your face and breathe again.

Repeat several times.

Focus on staying relaxed instead of trying to release the air quickly.

3. Supported Kicking and Breathing

Hold the pool wall or suitable support.

Practice putting your face in the water while gently kicking.

Exhale underwater and turn or lift as needed to take your next breath.

This adds movement without requiring you to manage a complete stroke.

4. Side Kick Breathing

Kick gently while lying on your side.

Keep your body long and relaxed.

Practice rotating enough for your mouth to clear the water.

Take a breath and return your face to the water.

This helps you practice the side breathing position used during freestyle.

5. Easy Freestyle Breathing

Once the earlier drills feel comfortable, add breathing to easy freestyle.

Do not focus on speed.

Focus on keeping your head low, rotating with your body, exhaling underwater, and taking a quick breath.

Start with short distances.

Rest when needed.

As the pattern becomes easier, slowly increase the distance.

How Can I Stay Calm While Learning to Breathe?

Some beginners know what they should do but still become tense when their face enters the water. If fear continues to affect your swimming, our guide to overcoming swimming anxiety can help you work on that problem separately.

This can create a difficult cycle.

• You become tense.
• You hold your breath.
• The urge to breathe becomes stronger.
• You rush to get your face out of the water.
• Then you become even more tense.

The solution is to make the task easier.

• Start with simple bubble breathing.
• Then add gentle kicking.
• After that, practice side breathing.
• Finally, add short freestyle distances.

You do not need to swim a full length before you are ready. Your goal is to become comfortable with the breathing pattern first.

How to Breathe in Open Water

The basic breathing technique remains similar in open water, but the conditions are less predictable.

Waves, wind, current, sunlight, and nearby swimmers can affect your breathing.

The small area of air beside your head can also change from one stroke to the next.

This is one reason breathing on both sides can be useful.

For example, if waves are coming from your right side, breathing to your left may feel easier.

If a wave interrupts your breathing, stay calm. Return to your normal stroke rhythm and take your next comfortable breath.

Open water also requires sighting.

Sighting means briefly looking forward to check your direction.

It is a separate skill from breathing, but it can affect your stroke rhythm.

Learn basic breathing in a pool before trying to manage it in rough open water.

Is It Safe to Hold Your Breath While Swimming?

Normal swimming should use regular breathing rather than prolonged breath holding.

Holding your breath briefly can happen naturally during swimming. That is different from deliberately trying to stay underwater for as long as possible. Do not make prolonged breath holding part of your normal swimming practice.

Do not hyperventilate before underwater swimming or breath holding. The CDC report on dangerous underwater breath holding explains why intentional hyperventilation and prolonged underwater breath holding can lead to loss of consciousness and drowning.

Hyperventilation can reduce the normal warning sensation that tells you to breathe and can increase the risk of losing consciousness underwater.

Never practice prolonged breath holds alone. If you want to learn advanced underwater skills, work with a qualified coach in a safe setting.

The beginner goal is simple. Learn controlled swimming breathing rather than trying to increase the amount of time you can stay underwater.

When Should You Ask a Swimming Coach for Help?

Sometimes you cannot see your own breathing mistake.

You may feel like you are turning correctly while actually lifting your head.

You may also be breathing too late without noticing it.

A swimming coach can check:

• Head position
• Body rotation
• Breathing timing
• Stroke rhythm
• Body position
• Breathing pattern
• Swimming pace

A coach can then give you a specific correction instead of making you guess what is going wrong.

You do not need to be a competitive swimmer to benefit from coaching.

A few focused lessons can help if breathing continues to stop you from swimming comfortably.

Final Thoughts

Learning how to breathe properly while swimming is less about holding your breath and more about building a steady rhythm. In my coaching experience, beginners often try to solve breathing problems by swimming harder or taking bigger breaths. That usually makes the problem worse. A better approach is to slow down, exhale underwater, keep your head in a good position, and practice one breathing skill at a time.

Start with simple bubble breathing, then add kicking, side breathing, and short swimming distances as your control improves. Do not worry about copying an advanced breathing pattern before you are ready. Good swimming breathing should feel controlled and repeatable. With regular practice and the right technique, you can spend less time thinking about getting air and more time enjoying your swim.