Breathing While Swimming: Basic Tips and Exercises

This article discusses a few basic tips and exercises that you can use to become familiar with the breathing technique used while swimming.

This is important because controlling your breath is one of the big challenges that you have to overcome when you start swimming.

A boy blows bubbles underwater to familiarize himself with the breathing technique used in swimming.
Blowing bubbles underwater is a good exercise for learning how to control your breathing.

Once you have good breathing control and have also learned to float easily, incorporating breathing into your swimming becomes more straightforward.

Basic Breathing Tips

To help you get started, here are some general tips on breathing while swimming:

1) Wear swimming goggles. Without goggles, water can get into the eyes and irritate them. Water in the eyes can also restrict your vision, which can lead to anxiety.

You can minimize these problems by wearing swimming goggles. As a result, you will be more relaxed and can better focus on your breathing.

2) There are several swimming strokes where the head is submerged during the stroke cycle. But, you should not hold your breath while the head is underwater.

Close-up of the face of a freestyle swimmer while he exhales in the water.
Exhale continuously in the water

Instead, you should exhale continuously in water. If you do this correctly, your lungs should be almost empty when the head breaks through the water surface to take the next breath.

3) You should breathe in quickly as soon as your mouth is above the water surface. This should be easy to do if you have previously emptied your lungs in the water.

Basic Breathing Exercises

The following basic exercises can be used to become familiar with the breathing technique in the water. Wear swimming goggles when performing those exercises.

Exercise #1: Go into the shallow water. Crouch down until your head is underwater. Stay in this position for a few seconds and then stand up.

Exercise #2: This exercise is similar to exercise #1, except that you blow bubbles through your nose when your head is underwater.

A woman blows bubbles underwater.

Exercise #3: This exercise is similar to exercise #2, but now you blow bubbles through both your nose and mouth.

Exercise #4: Crouch down in shallow water until the water surface is located between your nose and mouth.

Now, practice breathing in through your nose above water and breathing out through your mouth underwater.

Exercise #5: Crouch down in shallow water until your face is submerged. Start to blow bubbles.

Grab the edge of the pool and continue to blow bubbles while getting into a horizontal position with the face down.

To get into a horizontal position, you can use a relaxed flutter kick.

Exercise #6: Bob up and down in shallow water so that your head dips into the water and pops up again.

Breathe in when your head is above water and breathe out when your head is underwater.

This exercise introduces you to rhythmic breathing, a technique that you will have to use while swimming.


This concludes our article on basic tips and exercises for learning the breathing technique in swimming. I hope this information will be helpful to you.

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48 thoughts on “Breathing While Swimming: Basic Tips and Exercises”

  1. Avatar
    Jody D. Phillipson Howell

    Nice article. I was a little confused about breathing from my nose vs mouth in class (returning adult).

    I was trying to breathe only out of my nose, and it was difficult since I’m allergic to chlorine, and my nose gets stuffy.

    Doing both is no problem. Great info!

    1. Avatar

      I have a HUGE fear of the water! I love being in it as long as my feet can touch the bottom. Good for you taking classes!

    2. Avatar
      Jody D. Phillipson Howell

      I love being in the water. Things are coming back to me.

      I guess I did a little water ballet [or whatever you call it now] underwater, but never really got the strokes & breathing down so I could do laps/freestyle.

      An older lady is in my class who is petrified. She’s in her 2nd session and not putting her head in yet.

      But I gotta give her credit for being there, and our instructor has all the patience in the world (I’ve watched her with the G-kids!).


  2. Avatar

    The two video clips on breaststroke differ.

    The first one shows that one doesn’t glide. As soon as the hands are stretched, the arms are pulled sidewards and downwards. At the same time, the legs are bent at the knees and getting ready to kick.

    The second video shows the body, hands, and legs are allowed to glide for sometime before the arms start to pull.

    Which one is recommended?

    1. Christophe

      For maximum efficiency, a glide phase should be observed.

      That’s because during this glide phase, your body will experience less drag as it doesn’t cut the water surface but is completely under water instead.

      Obviously, the glide phase shouldn’t last too long or you will decelerate too much and lose efficiency as well.

  3. Avatar

    I am trying these breathing techniques… They are useful.

    Fear decreases when I use goggles… Thanks for the tip!

    But I still can’t balance my body when floating upwards. Still learning…

  4. Avatar

    Took my first swimming lesson. Yes! It was very scary. I hate water but I want to overcome my fear. But I didn’t get my breathing right. So hard to get it right. I’ll do better the next time.

  5. Avatar

    One of the things I’m not sure about is whether it’s best to breathe in through the nose and exhale through the mouth with pursed lips or inhale through the mouth and exhale through the nose.

    I have heard both from swim instructors. All have their own idea.

    I personally breathe in and out through nostrils on land and find inhaling through the mouth can feel awkward and dry the throat.

    I am a yoga master, and yoga breathing is natural. Front crawl breathing is what I am working on presently.

    Inhaling through nostrils and exhaling through the mouth seems to be working for back crawl, side swimming, treading water and sculling.

    Any suggestions welcome.

    Adult re-learning swimming after 20+ years of teaching Aquafit & not swimming

    1. Christophe

      Hi Aqua Queen,

      Well then guess I have my own idea too :-).

      I think in front crawl you need to breathe in through both the nose and the mouth.

      I think it will be difficult to only breathe in through your nose and get enough air because the timespan your nose (and mouth) clears the water is short, and especially if you swim faster.

      I exhale through both my nose and my mouth as soon as my face is under water again.

      I then spit out any water that might have gotten in and close my mouth until the next inhalation.

      But I also know swimmers that exhale continuously through their mouth…

      So to recapitulate, do what works best for you, just don’t hold your breath underwater.

  6. Avatar

    Has anyone had a tightness in their chest lasting days after a workout? It feels like bronchitis – when you take half breaths and can’t get a full breath.

    My Doctor says it’s muscle inflammation?

    1. Avatar

      It’s entirely possible that your pool is over-chlorinated (especially if it’s indoors) and that your lungs are irritated by the fumes.

      My wife finds the fumes at our pool absolutely intolerable. I frankly fear that the fumes are irritating my lungs but that I’ve simply become inured to them and don’t notice.

  7. Avatar

    I can’t believe I waited so long to learn to swim.

    I am 67 and started 4 weeks ago. All these years I have been petrified to put my face under the water, I can’t believe I did just that in the first lesson.

    Now I can float on my back and hoping soon to learn the strokes…

    All I can say is it’s great fun and I’m enjoying every minute.

    1. Avatar

      I’m 67 also, started my lessons about 4 weeks ago. I am petrified of the water also. I wish I had learned when I was younger. I think I will be okay when I learn to breathe properly.

  8. Avatar

    The thing that troubles me as to freestyle and breathing is the inhalation.

    I have no trouble at all exhaling but I’m pretty sure my inhalation is inadequate. I don’t feel that much if any air goes into my lungs and what little I inhale doesn’t go beyond my mouth.

    Could I be turning my head too quickly?

    Alternatively, when I do backstroke (or my version of it!) the breathing seems to come fairly spontaneously.

    1. Avatar

      It’s important to understand that the urge to breathe is a result of excess CO2 and NOT a lack of oxygen. I know this sounds totally counter-intuitive, but it’s true.

      If you don’t feel like you are getting enough air when swimming freestyle, chances are very high that – even though you say you have no problem with exhaling – you are not exhaling as much as you think or as much as you need to.

      As a result, you *think* you aren’t getting enough new air. The problem is actually that you aren’t exhaling all of the old air.

      Once I learned this and started focusing on making sure I fully exhaled before turning my head, my breathing issues virtually disappeared.

  9. Avatar

    I too have just started learning to swim at 68.

    I was terrified of water, but now I can swim a few yards.

    Yes, I am having trouble with the breathing business.

    I love going to the pool and do a lot of exercises as well.

  10. Avatar


    I am facing a breathing problem. I do exhale into the water through the nose but I am not able to inhale while swimming… Even if I rotate my body but I am not able to inhale…

    Could you please provide me with some guidance? Your advice will be well appreciated.

    1. Christophe

      Hi Ashish,

      I would suggest that you do practice the drills in the front crawl/freestyle section if you didn’t do so already.

      They will take care of breathing problems among other things.

      Good luck!

  11. Avatar
    Kanan V. Jaswal

    The moment I raise my head above water to inhale in breaststroke, my legs go down so fast that I can’t inhale in that fraction of a second. What should I do to rectify?

    1. Christophe

      That’s odd.

      During the arm stroke, at the end of the outsweep, your arms and hands push down, this should help to get your head above water.

      1. Avatar

        I’m having the same problem, I just can’t lift my head over the water to inhale without my legs sinking straight away…

        I have now had 4 lessons (I am 22 and I am just now learning to swim) and I just don’t feel that I am making any progress because I can’t swim more than 5 strokes, as I can’t inhale.

        1. Christophe


          It is very difficult for me to give advice without seeing your technique. As you are taking swimming lessons, I’d talk about it with your swim instructor.

          Otherwise, please follow the drills in the “learn how to swim” section.

          Good luck.

  12. Avatar

    I have the same problem.

    I feel relaxed underwater doing breaststroke, but as soon as I raise my head to breathe, my legs start to go down and I panic.

    I know the theory, but just wonder if there is anything sure-fire I can do, because it is becoming really stuck in my head as a problem.

  13. Avatar

    Nice tips. It’s just that when I exhale under water, it feels like there’s a lot of spit escaping. I mean I wouldn’t pee in the pool, slobbering into it ranks second.

    But like, is it okay to do? :-)

  14. Avatar


    This is a nice article. I would like to ask one question, is it fine if I swim with a tube a few days to get acquainted with swimming?

  15. Avatar

    I’ve been working on my inhaling in front crawl but it never even occurred to me how to exhale underwater.

    I’m going to try this today. Here’s hoping I can make some progress!

  16. Avatar


    I am 44 and have recently started to learn swimming. I have done 12 classes, but my breathing technique is not progressing at all.

    I exhale under water (with the nose as was taught to do so) and take the head out for inhaling, but always forget to open my mouth immediately and forget to inhale.

    And I am told I move my hands very fast. If I move them slowly, I start to focus on the hands, and the leg stops. How do I focus simultaneously on hand movement, leg movement and breathing?

    The class is only for 15 sessions, so if I don’t get my breathing in the next class I am worried I may give up… especially after seeing others who have done just 7 odd classes and are swimming beautifully.

    I want to swim and enjoy swimming!

    1. Christophe

      Hi Sujata,

      I will refer you to the swimming lessons for the front crawl provided on this site.

      Instead of trying to learn everything all at once, the swimming drills suggested in those lessons build your swimming stroke one step at a time, where you only move to the next step once you have mastered the previous step.

      If you try to do everything all at once as a novice, it is normal that the parts of your stroke which you don’t focus on fall apart. It is difficult for us to focus on several things at once, and that’s why learning the different parts of the swimming stroke separately makes sense.

      Also, please don’t compare yourself to others that learn more quickly than you. We all are different, with our strengths and weaknesses.

      If this can help, when I was a child and learned breaststroke in school, several of my friends learned faster than me and some even became very good swimmers. Yet nowadays I never see them at the pool.

      Try to find pleasure in the practice of the exercises and also in swimming. Listen to your body, feel how it interacts with the water, enjoy the feeling of being carried by the water.

      As I have written somewhere else on the website, the mindful practice of the drills can become a kind of swimming meditation if you learn to relax and feel the interaction with the water.

      Good luck!

      1. Avatar

        Thank you so very much Christophe !! Felt motivated and positive just by reading your reply !! Will update on my progress !! Cheers !!

  17. Avatar

    Forgot to mention my first reaction!! This site is so wonderful and helpful!! It indeed is! Thanks a ton for this!! :-) :-)

  18. Avatar

    I’m 16 and today I started going to my swimming class. I can’t exhale smoothly underwater…

    My sir said I have to exhale in one breath. But I can only exhale slowly. In small amounts underwater…

    What should I do? Is it my health problem? And are fat boys like me able to float above water?

    1. Christophe

      Hi Sans,

      Given that this was your first swimming class, I think you just need a little patience.

      At this point, I would follow the instructions of your swim instructor, and it is very likely that with a little time, things will work out for themselves.

      Good luck!

  19. Avatar


    I recently started taking swimming sessions. Today was my third.

    I don’t have any problem when I float on my stomach. I inhale through nose and exhale under water by making bubbles.

    When I float I can’t hold my breath for long and I start changing my posture in order to inhale above water. I started drowning twice. The only problem is my breathing.

    Today once I hold my breath and I swam till the pole by moving my legs. But when I tried again I was having same breathing issue. Might be because I had this issue few years before. Breathing problem due to my cat’s hair.

    Now I’m fine but don’t know when I am supposed to inhale and am I breathing properly or not. I start feeling suffocated so I’m unable to swim properly.

  20. Avatar

    I am 56 years old trying to relearn swimming. As a child I was very good at swimming. A near drowning incident left me not swimming for over 40 years.

    Today, when I was at the local pool, I noticed that whenever I tried to exhale underwater, mouth or nose, very high anxiety kicked in.

    I want to beat this. Any suggestions?

  21. Avatar

    This page is very helpful. I am a senior adult teaching myself to swim. Although I get around treading water OK, I have great trepidation about putting my face in the water. Your progressive baby steps outlined here seem practical and I intend to try them. Thank you.

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