Skip to content

Getting Comfortable in Water🔗

Submerging face & blowing bubbles🔗

  • NOTE: A very basic beginner mistake is holding the breath underwater which is incorrect way for swimmers. Its usually taught to increase lung capacity initially, but some people think thats the way.
  • First step to overcoming water fear and gaining control over breathing.
  • Start by standing in shallow water and gently lower your face.
  • Exhale through the nose and mouth to make bubbles.
  • Focus on staying relaxed and not holding your breath tightly.
  • Try humming or saying “boo” underwater to learn steady exhale.
  • Practice repeatedly until it feels natural and calm.

Water confidence drills🔗

  • Face dips: Inhale above water, dip your face in, exhale, repeat.
  • Wall holds: Hold onto the edge, practice submerging your face and kicking.
  • Crocodile walk: Walk forward with chest and face low in the water.
  • Jump and blow: Lightly jump into shallow water and immediately blow bubbles.
  • These drills reduce anxiety and help your body adapt to the sensation of being submerged.

Breath holding and control (nose and mouth) - warmup🔗

  • Goal: Hold breath without panic and control exhale while submerged.
  • Inhale deeply, submerge, hold for 3–5 seconds, then slowly exhale through the nose.
  • Practice timing: Inhale above water → hold → exhale underwater.
  • Try holding your breath while floating to combine skills.
  • Use a nose clip if necessary, but try to wean off with practice.

Floating: Front float, back float, star float - day 1🔗

  • Floating builds trust in the water — you don’t need to constantly move to stay up!
  • Front Float: Video Link
    • Extend arms forward, face in water, legs straight.
    • Push off gently from the wall or floor and hold still.
  • Back Float: Video Link
    • Lie on your back, keep hips high, arms out, head relaxed.
    • Look straight up and breathe calmly.
  • Star Float: Video Link
    • Arms and legs stretched wide like a starfish.
    • Works for both front and back floats.
    • Stay calm and resist the urge to thrash or over-correct balance.

Treading water (basic sculling + flutter kick)🔗

  • Combines small arm and leg movements to keep your head above water.
  • Sculling:
    • Hands move in small figure-8 motions near your chest/waist level.
    • Palms angled to push water downward and outward.
  • Flutter Kick:
    • Alternating up and down leg motion from hips, not knees.
    • Legs should stay relatively straight and relaxed.
    • Start in the shallow end or with a floatation aid.
    • Goal is to stay vertical with head above water using minimal effort.
  • Video - https://www.youtube.com/watch?v=NlBAm2WLrvE&pp=ygUOdHJlYWRpbmcgd2F0ZXI%3D