Breathing Techniques for Swimmers: Mastering the Rhythm

After teaching swimming to adults for more than 30 years, I can confidently say that breathing is the biggest challenge most beginners face. It’s not the arms, or the legs, or even the floating — it’s learning how to breathe properly in the water. And it’s no wonder. Breathing, something we do effortlessly on land, suddenly becomes one of the most complex parts of the swim.

The Reflex to Hold Your Breath

When adults first learn to swim, their instinct is almost always to hold their breath underwater. It’s a natural reflex — when we put our face in water, we brace. But in swimming, this instinct works against us.

To swim well, we need to exhale underwater and inhale quickly and cleanly at the surface. This doesn’t come naturally. It must be practiced and consciously trained.

The Surface Breathing Method

One of the most effective tools I use is the surface breathing technique:

• I have swimmers open their mouth at the surface,

• With the water level just over the bottom teeth,

• And inhale gently through the mouth.

It’s a powerful moment. It shows them that we are designed for aquatic breathing. You don’t need to lift your head or panic to breathe. You simply need to trust the process and allow it to happen.

This one small change gives swimmers the confidence to stay calm, stay horizontal, and build rhythm.

A Common Breakthrough: "It Didn’t Bother Me Anymore"

Something I hear all the time from adults is:

"I knew I had cracked it when I got a mouthful of water and it didn’t bother me anymore."

That’s the breakthrough moment. When swimmers stop fearing the water and start accepting it. When they realise they can cope, not panic. That little mindset shift opens the door to learning everything else.

The Power of Distraction: Get Out of Your Own Head

The biggest obstacle adults face is overthinking. We analyse, judge, compare, and question every movement.

That’s why I often encourage my swimmers to sing a song in their head while swimming. Something familiar, rhythmic, and relaxing.

Some even use waterproof MP3 players to listen to music while they swim. It helps override the inner critic and get them into the flow. The goal is to stop micromanaging your breathing and start trusting your body to do what it can do naturally.

The Psychology of Breathing

Learning to breathe in the water is a psychological shift as much as a physical skill. You’re teaching your brain that you are safe. That water is not a threat. That you can inhale and exhale calmly, even in an environment that feels unfamiliar.

Once that clicks, everything else gets easier. Your strokes smooth out. Your body position improves. Your confidence grows.

You move from survival mode to swimming mode.

Final Thoughts

Breathing is the bridge between fear and freedom in the water. It takes practice, patience, and a bit of playfulness. But once you master it, swimming becomes a completely different experience.

If you’re an adult learning to swim, remember:

• Exhale underwater, inhale gently at the surface

• Don’t panic if you get water in your mouth — it’s part of the process

• Distract yourself with music or mantras

• Trust that you can do this

And if you’re ready to take the next step, book a session and let’s help you master the rhythm of swimming — one breath at a time.