Learning how to swim freestyle effectively can be daunting, especially when mastering the art of breathing. Correct breathing techniques are an essential component of efficient swimming and can transform your performance in the water, propelling you closer to your fitness and athletic goals. Whether you’re a beginner swimmer looking to improve your skills or an intermediate swimmer aiming for higher efficiency, understanding how to breathe properly while swimming freestyle is key.
Understanding the Mechanics of Breathing in Freestyle
Before diving into specific techniques, it’s crucial to understand the mechanics of breathing while swimming freestyle. Freestyle, also known as front crawl, involves a rotational body movement that naturally incorporates breathing cycles into the strokes.
In freestyle swimming, you should:
1. Rotate Your Body: Rotating your body on its longitudinal axis is fundamental. This rotation helps reduce drag and allows a more natural head turn to take a breath.
2. Alternate Breathing: Practicing bilateral breathing (breathing on both sides) is beneficial to maintain balance and symmetry in your stroke. This helps avoid muscular imbalances, considers mobility issues, and makes you a more versatile side-breather, especially in rough, choppy water.
3. Exhale Underwater: Proper exhalation is as significant as inhalation. Exhaling underwater should be continuous and steady, but not forced, so you can expel all the carbon dioxide before turning your head to inhale each fresh breath.
Steps to Effective Breathing in Freestyle
Step 1: Position Your Body Correctly
The foundation of effective breathing begins with proper body positioning in the water. Your body should be in a long, taut, horizontal position to reduce drag. Here’s how to ensure your body position is optimal:
– Head Position: Keep your head in a neutral position with your eyes looking slightly forward and down.
– Hips and Legs: Your hips should be close to the water’s surface, and your legs should have a slight flutter kick to maintain balance.
– Rotation: Engage your core and rotate your body along the long axis with each stroke. Coach Karlyn Pipes refers to this as more of a reach and shoulder shift with slight rotation. This rotation is essential for a smooth head turn with less strain on the neck and less overall drag.
Step 2: Incorporate Breathing into Your Stroke
Combining breathing with your stroke requires practice and synchronization:
– Timing: Begin to turn your body and head to the side as your arm on that side starts the catch and pull phase. Coordinate the inhalation with the downward motion of your arm to create a natural breathing window.
– Head Turn: as your body rotates, turn your head slightly with it, just enough for your mouth to clear the water surface. Avoid lifting your head excessively, as this will disrupt your body alignment and create additional drag.
– Inhale Quickly: Take a deep inhale through your mouth and immediately return your head to a neutral position with your face in the water.
Step 3: Exhale Underwater Consistently
Exhaling consistently and thoroughly underwater is half the breathing process. This ensures that your lungs are clear of carbon dioxide and ready for the next inhalation:
– Nose and Mouth: Exhale through your nose and mouth to ensure a steady and continuous air release.
– Pacing: Develop a comfortable and rhythmic exhalation pace that aligns with your stroke count and rotation cycle.
– Practice Drills: Incorporate drills designed to improve exhalation, such as blowing bubbles underwater, to build comfort and endurance.
Common Mistakes and How to Avoid Them
New swimmers often encounter some common mistakes and limiters when learning to breathe effectively in freestyle. Understanding and rectifying these mistakes can significantly enhance your swimming experience:
Holding Your Breath
One of the most frequent errors is holding your breath when your face is in the water. This not only creates a build-up of carbon dioxide but can also lead to feelings of panic and discomfort. Instead, remember to exhale continuously underwater.
Over-Rotating Your Head
Turning your head too far during the breath can disrupt your body alignment and increase drag. To maintain optimal positioning, focus on minimal, controlled head movements aligned with your body’s rotation.
Breathing Too Late
Delaying your breath can create a rushed and less effective inhalation. Ensure you start turning your head to breathe as you initiate the pull phase of your stroke, allowing for a more relaxed and natural inhalation cycle.
Inconsistency and Panic
Irregular breathing patterns and panic often go hand-in-hand. Developing a consistent breathing rhythm through regular practice can build confidence and reduce anxiety in the water.
Drills and Exercises to Improve Breathing Techniques
Effective practice is the cornerstone of mastering breathing techniques in freestyle swimming. Here are some drills and exercises to enhance your skills:
Side Kicking Drill
This drill focuses on body rotation and breathing timing. Begin by lying on your side with one arm extended in front and the other resting along your body. Kick gently and practice turning your head to breathe without interrupting your body position. Switch sides regularly to promote bilateral breathing skills.
3-3-3 Drill
The 3-3-3 Drill helps synchronize breathing with your stroke. Swim three strokes, then turn your head to one side to breathe. After three breaths, switch to the other side. This drill promotes rhythmic breathing and body rotation.
Bubble Drill
The Bubble Drill emphasizes exhalation. It involves frequent and controlled exhalation while swimming. Focus on creating steady bubbles through your nose and mouth while maintaining a consistent stroke rate.
Vasa Trainer Exercises
Incorporating Vasa Trainer freestyle exercises into your routine can enhance strength, endurance, and breathing techniques. Utilize Vasa Trainers and Vasa SwimErgs to practice simulated freestyle swimming and other strokes. Practicing breathing patterns in such a controlled dryland swimming environment can improve your overall efficiency and your confidence once you are swimming in the water.
Integrate Vasa Training Equipment into Your Routine
At Vasa, we empower individuals to reach and surpass their sports, fitness, or rehabilitation potential. Our premium quality, innovative products, and outstanding customer service are designed to help you achieve your goals and inspire others.
Vasa SwimErg
The Vasa SwimErg simulates the resistance and feel of swimming in water, providing an excellent way to practice breathing techniques outside the pool. Using the Vasa SwimErg helps you focus on the timing and rhythm of your breath without the distractions of “face in the water” and all the turbulence accompanying that aspect of swimming.
Vasa Trainer Pro
The Vasa Trainer Pro is a versatile piece of equipment that enhances your upper body strength, endurance, and technique. Integrating breathing exercises with strength training on the Vasa Trainer Pro can lead to more powerful and controlled strokes, improving breathing efficiency.
Shop Vasa Products Today!
Mastering breathing while swimming freestyle requires dedication, practice, and the right approach. By understanding breathing mechanics, incorporating effective drills, and avoiding common mistakes, you can develop a comfortable and efficient breathing rhythm that elevates your swimming performance.
At Vasa, we strive to help you become stronger, better, and faster in your swimming journey. Our premium quality products and customer satisfaction commitment ensure you receive the best tools to achieve and surpass your goals. Explore our range of training equipment, such as the Vasa SwimErg and Vasa Trainer Pro, to revolutionize your training regimen.
Empower yourself with Vasa’s innovative solutions to unlock your potential in swimming and beyond. Join the Vasa community today and let us assist you in your quest for excellence. Contact us to learn more and take the first step toward becoming a stronger, better, and faster swimmer!