Breathing Techniques

Basic breath control & timing

• Never hold your breath too long — focus on rhythmic breathing.

• Exhale in the water, inhale out of the water.
• Build a habit: Inhale → stroke → exhale in water → repeat.

Side breathing for freestyle

• Turn your head with your body roll, not separately.
• Breathe in quickly when mouth clears the water, then return head down.
• One goggle should stay underwater during the breath.
• Practice bilateral breathing (both sides) for balance and endurance.

Exhaling underwater

• Essential to avoid gasping or panic.
• Exhale slowly and continuously through nose or mouth underwater.
• Use bubbles as a cue — no bubbles = no breathing!
• Helps you stay calm and reduces CO₂ buildup.

2-3-2 breathing pattern

• A useful rhythm for beginners:
  • Inhale → swim 2 strokes → exhale
  • Inhale → swim 3 strokes → exhale
  • Inhale → swim 2 strokes → exhale
• Helps you learn to control breathing pace and avoid panic.

Nose clip vs. no clip usage

• Nose clips can help beginners feel more confident while exhaling.

• Good for underwater work, flip turns, and floating.

• Long-term goal: learn to exhale naturally through the nose without a clip.