How to Breathe While Swimming Freestyle
Learning how to breathe while swimming freestyle is often the most difficult part for a beginner.
You may feel comfortable kicking, floating and moving your arms, but everything changes when you try to take a breath. Your body becomes tense, your legs begin to sink and your smooth stroke suddenly feels rushed.
This usually does not mean that you lack endurance. In many cases, the problem is simply the timing and position of your breath.
Good freestyle breathing should feel like part of the stroke rather than an interruption. You exhale while your face is in the water, rotate to the side for a quick inhale and return your face to the water without lifting your head.
If you are still developing your basic swimming skills, practise each part separately before combining breathing with the full stroke.
How to Breathe While Swimming Freestyle: Exhale Underwater
One of the most common beginner mistakes is holding the breath underwater.
When you wait until your mouth reaches the surface to both exhale and inhale, there is not enough time to complete both actions. The breath becomes rushed, and you may feel as though you cannot get enough air.
Instead, begin exhaling as soon as your face returns to the water. Release the air gradually through your nose, mouth or a combination of both. When you turn to the side, your lungs should already be ready for the next inhale.
Swim England’s front crawl guidance also recommends exhaling underwater instead of holding your breath.
Face in the water: breathe out. Mouth above the water: breathe in.
2. Turn Your Head Instead of Lifting It
Many swimmers instinctively lift their head forward when they need air. This pushes the upper body upward and often causes the hips and legs to sink.
Rather than lifting your head, rotate it to the side together with your shoulders. Try to keep one side of your goggles in the water while you inhale. Your mouth only needs to clear the surface briefly, and you do not need to turn far enough to look at the ceiling.
Think about keeping your head connected to your body rotation. The shoulders, torso and head should move together in one controlled motion.
3. Keep the Leading Arm Extended
As you turn to breathe, keep the opposite arm extended in front of you for a moment. This provides balance and support while your body rotates. If the leading arm drops or begins pulling too early, your head may sink and the breath can feel rushed.
For example, when breathing to the right:
Your left arm remains extended.
Your right arm completes its push and begins recovering.
Your body rotates slightly to the right.
Your head follows the rotation.
You take a quick breath and return your face to the water.
Once your face is back in the water, the extended arm can begin its pull.
4. Take a Quick, Relaxed Breath
Your inhale should be short and natural. You do not need to take the largest possible breath on every cycle.
Trying to fill the lungs completely can create tension and interrupt the rhythm of the stroke. Take a comfortable breath through the mouth, then return your face to the water smoothly. Your face should normally return to the water before the recovering hand enters in front of you.
5. Choose a Breathing Pattern You Can Maintain
Some swimmers breathe every two strokes, while others breathe every three strokes and alternate sides.
Breathing every three strokes can help develop a balanced stroke, but it is not a rule that every swimmer must follow. The right pattern depends on your experience, speed and comfort.
Beginners can start by breathing every two strokes on their more comfortable side. Once the movement becomes consistent, practise breathing on the other side as well. The goal is to maintain a relaxed rhythm without holding your breath or rushing the stroke.
6. Practise the Movement Separately
Learning the entire freestyle stroke at once can be overwhelming. It is often easier to isolate the breathing movement before combining it with full swimming.
Bubble Practice
Stand in shallow water while holding the wall. Inhale above the surface, place your face in the water and exhale slowly. Then lift or turn your head and take another relaxed breath. Repeat without rushing.
Side-Kicking Drill
Kick gently while lying on one side, with the lower arm extended in front of you. Keep your head in a neutral position and practise rotating slightly to take a breath. This drill helps you feel the connection between body rotation and breathing.
Kickboard Breathing Drill
Hold a kickboard with both hands and kick with your face in the water. Exhale underwater, then rotate your head to the side to inhale. Avoid pushing down heavily on the board or lifting your entire head.
Slow Freestyle
Swim short distances at an easy pace. Focus on a smooth exhale and quiet head movement rather than speed. If your technique begins to fall apart, stop, rest and repeat a shorter distance.
7. Stay Relaxed
Tension makes breathing more difficult. When swimmers worry about getting air, they often raise their shoulders, tighten the neck and begin kicking too hard. This uses more energy and makes the feeling of breathlessness worse.
Try to relax your jaw, neck and shoulders. Swim slowly enough that you can concentrate on the sequence: exhale, rotate, inhale and return. The movement will become faster and more natural with practice.
Common Freestyle Breathing Mistakes
Holding the Breath Underwater
This forces you to exhale and inhale during the brief moment your mouth is above the surface. Begin exhaling as soon as your face enters the water.
Looking Forward to Breathe
Lifting the head can cause the hips and legs to drop. Rotate your head to the side while keeping it close to the surface.
Turning the Head Too Far
Looking toward the ceiling creates excessive rotation and disrupts alignment. Keep part of the face or one goggle in the water.
Breathing Too Late
If you wait until the recovering arm is already entering the water, there may not be enough time to inhale comfortably. Begin turning with the body as the breathing-side arm finishes its underwater push.
Swimming Too Fast
Speed makes it harder to think about timing and position. Practise short, relaxed repetitions before increasing the distance.
Why Professional Feedback Helps
Breathing problems can have several causes. A swimmer may be holding their breath, rotating too late, dropping the leading arm or lifting the head without realizing it.
An experienced instructor can identify the specific movement causing the problem and select drills for that swimmer. This is especially helpful for beginners who feel nervous in the water or become tired after only a few strokes.
Private swimming lessons can provide additional time to work on breathing, body position and stroke timing at an appropriate pace.
Frequently Asked Questions
Should I breathe through my nose or mouth while swimming?
Most swimmers inhale through the mouth because the breath needs to be quick. Underwater, you can exhale through your nose, mouth or both. Choose the method that helps you release air comfortably and consistently.
How often should a beginner breathe during freestyle?
Many beginners start by breathing every two strokes on their preferred side. As their technique improves, they can practise breathing on both sides or every three strokes.
Why do I become out of breath so quickly?
Holding your breath, swimming too fast and using excessive tension can all make you feel breathless. Slow down and concentrate on exhaling while your face is underwater.
Should part of my face remain in the water?
Yes. Keeping one goggle or part of the face in the water can help prevent excessive head movement and maintain a more stable body position.
Can I practise breathing without swimming full lengths?
Yes. Bubble practice, side kicking and supported breathing drills allow you to develop the movement before combining it with the complete freestyle stroke.
For safety, breathing drills should be practised in an appropriate pool environment with supervision. Avoid prolonged underwater breath-holding or hyperventilation; Swim England advises against prolonged breath-holding practice.
Ready to Make Freestyle Feel Easier?
Correct breathing can transform freestyle from a tiring struggle into a smooth and controlled stroke. Explore ISWIM swimming lessons and get individual feedback on breathing, body position and stroke technique.
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