How to Breathe Properly While Swimming: A Triathlete's Guide to Easier, Faster Swimming

One of the most common frustrations among beginner swimmers and triathletes is feeling breathless in the water.

Many athletes arrive at swimming sessions feeling fit from cycling and running, only to find themselves gasping for air after a few lengths of the pool.

The natural reaction is to think:

"My fitness isn't good enough."

In reality, fitness is rarely the problem.

More often than not, the issue is breathing technique.

At Frederick Webb Triathlon, one of the first things we address with new swimmers is how they breathe. Small improvements in breathing mechanics can dramatically improve confidence, efficiency, and overall swim performance.

The good news?

Learning to breathe properly while swimming is a skill that anyone can develop.

Why Breathing Feels Difficult in Swimming

Swimming is unique compared to cycling and running.

On land, breathing happens naturally and continuously.

In the water, breathing becomes restricted.

You can only inhale when your mouth clears the water, and many swimmers unknowingly disrupt their rhythm by holding their breath.

This often leads to:

• Feeling breathless

• Elevated heart rate

• Increased anxiety

• Poor body position

• Early fatigue

The key to swimming comfortably is not taking bigger breaths.

It's learning how to breathe efficiently.

The Golden Rule: Breathe Out Underwater

This is the single most important swimming breathing tip.

Many beginners make the mistake of:

• Holding their breath underwater

• Then trying to exhale and inhale at the same time when turning to breathe

This creates stress and urgency.

Instead:

Exhale Underwater

As soon as your face returns to the water, begin a gentle, continuous exhalation through your nose, mouth, or both.

By the time you rotate to breathe, your lungs should be mostly empty and ready to inhale.

Think:

"Bubbles out, air in."

A calm exhalation underwater makes breathing feel much more natural.

Don't Lift Your Head

Another common mistake is lifting the head forward when breathing.

This causes several problems:

• Legs sink

• Hips drop

• Increased drag

• Disrupted stroke rhythm

Instead of lifting your head:

Rotate Your Body

Your body should rotate slightly with each stroke.

When it's time to breathe, allow the body rotation to bring your mouth to the surface.

Keep one goggle in the water and one goggle out of the water.

This helps maintain good alignment.

Breathe to the Side, Not the Front

Many beginner swimmers try to look forward when taking a breath.

This creates unnecessary resistance and often causes the legs to sink.

Instead:

Turn your head just enough to allow your mouth to clear the water.

Think of breathing sideways rather than upwards.

The less movement required, the more efficient your stroke becomes.

Find a Breathing Pattern

One reason swimming feels difficult is inconsistency.

Breathing should become part of your rhythm.

Common breathing patterns include:

Every Two Strokes

Breathing to the same side every stroke cycle.

For example:

Right arm enters → breathe right.

This is the most common pattern among triathletes because it provides frequent oxygen.

Every Three Strokes

Also known as bilateral breathing.

This alternates breathing sides.

Benefits include:

• Better stroke balance

• Improved awareness in open water

However, some athletes find it harder at higher intensities.

Every Four Strokes

Typically used by more experienced swimmers during easier efforts.

Most beginner triathletes perform best breathing every two or three strokes.

Relax Your Breathing

Many swimmers treat breathing as an emergency.

The result?

Sharp, rushed breaths.

Swimming becomes much easier when breathing feels calm and controlled.

Try to:

• Stay relaxed

• Exhale steadily

• Take a quick but relaxed inhale

Avoid forcing the breath.

The goal is rhythm, not urgency.

Common Breathing Mistakes

Holding Your Breath

This is the biggest mistake.

Holding your breath increases carbon dioxide levels and creates the sensation of panic.

Looking Forward

Lifting the head disrupts body position and creates drag.

Turning Too Late

If you wait until your arm has already completed the stroke, breathing becomes rushed.

Over-Rotating

Turning too far can throw off balance and stroke rhythm.

Breathing Too Infrequently

Many beginners try to breathe every four or five strokes because they think it looks more advanced.

In reality, most triathletes perform better when breathing more frequently.

Pool Breathing vs Open Water Breathing

Breathing becomes even more important in open water.

Factors such as:

• Waves

• Wind

• Other swimmers

• Race nerves

Can make breathing feel more challenging.

Practising different breathing patterns in training can help prepare you for varying conditions.

For example:

If waves are coming from one side, being comfortable breathing to both sides can be extremely useful.

Drills to Improve Your Breathing

Side Kick Drill

Lie on your side and practise rotating to breathe while maintaining body position.

This develops balance and confidence.

Single Arm Swimming

Swim using one arm while focusing on controlled breathing and rotation.

Bubble Bubble Breathe Drill

A simple but effective exercise.

Think:

"Bubble, bubble, breathe."

This encourages continuous exhalation underwater.

3-3-3 Drill

Take three strokes with the right arm only, three with the left arm only, then three full strokes.

This improves rotation and breathing awareness.

Why Better Breathing Makes You Faster

Many athletes assume breathing is purely about getting oxygen.

While that's true, better breathing also improves:

• Body position

• Stroke efficiency

• Relaxation

• Endurance

• Confidence

A relaxed swimmer is usually a faster swimmer.

When breathing becomes easier, everything else tends to improve as well.

Breathing for Nervous Swimmers

If you feel anxious in the water, focus on breathing first.

Before worrying about speed or technique:

Practice:

• Slow exhalations

• Relaxed breathing rhythm

• Controlled movement

Good breathing often reduces anxiety and helps swimmers feel more comfortable.

Final Thoughts

Breathing is one of the most important skills in swimming.

Fortunately, it's also one of the easiest areas to improve.

Remember these key points:

✔ Exhale continuously underwater
✔ Breathe to the side, not the front
✔ Avoid lifting your head
✔ Use body rotation to breathe
✔ Find a comfortable breathing rhythm
✔ Stay relaxed and controlled

Most swimmers who struggle with breathing don't need to get fitter.

They simply need a better breathing technique.

Master this skill, and swimming will immediately feel smoother, easier, and more enjoyable.

At Frederick Webb Triathlon, we help athletes improve their swim technique, confidence, and open water skills through personalised coaching and swim analysis.

Whether you're learning front crawl, preparing for your first triathlon, or looking to swim faster with less effort, we can help you unlock your potential in the water.

Ready to become a more confident swimmer? Get in touch with Frederick Webb Triathlon and start swimming smarter today.

How to Swim Faster Without Getting Fitter

If you want to swim faster, your first instinct is probably:

“I need to get fitter.”

Swim more.

Train harder.

Push harder intervals.

Get stronger lungs.

But here is the surprising truth:

Many triathletes can swim significantly faster without getting any fitter at all.

In fact, for beginner and intermediate swimmers, the biggest performance gains usually come from better technique — not better fitness.

Why?

Because swimming is unlike cycling or running.

In swimming, poor technique creates huge resistance.

You are moving through water, which is nearly 800 times denser than air.

Small inefficiencies cost massive amounts of energy.

At Frederick Webb Triathlon, one of the most common things we see is athletes trying to outwork poor technique.

The result?

They get fitter but barely get faster.

Instead, learning how to move through the water more efficiently can unlock dramatic gains with no extra fitness required.

Here is exactly how to swim faster without getting fitter.

The Secret: Reduce Drag Before Adding Fitness

Imagine trying to ride your bike with the brakes rubbing.

No matter how fit you get:

You are wasting energy.

Swimming works the same way.

Many swimmers are unknowingly creating resistance through:

• Poor body position

• Overkicking

• Lifting the head

• Bad breathing mechanics

• Inefficient arm movement

Fixing these problems often leads to immediate improvements.

Before trying to swim harder:

Learn to swim smarter.

1. Fix Your Body Position

If your legs sink, swimming becomes dramatically harder.

This is one of the biggest reasons swimmers feel exhausted quickly.

The goal:

Become more streamlined.

Think about swimming:

Long, flat, and balanced.

Key tips:

• Keep your head neutral

• Look slightly downward

• Keep hips near the surface

• Engage your core

A simple head adjustment often lifts the hips naturally.

Less drag = more speed.

Without more fitness.

One useful cue:

“Press your chest slightly into the water.”

This helps hips rise naturally.

2. Stop Fighting the Water

Many triathletes swim aggressively.

They thrash.

Kick too hard.

Pull too forcefully.

Ironically:

This often slows them down.

Fast swimmers usually look calm.

Smooth.

Relaxed.

Water rewards rhythm.

Not force.

Try focusing on:

• Relaxed shoulders

• Smooth strokes

• Controlled breathing

• Consistent rhythm

The less tension you create:

The faster swimming tends to feel.

3. Improve Your Catch

One of the biggest speed gains comes from improving your catch phase.

This is where you “hold” the water.

Many swimmers accidentally push water downwards instead of backwards.

That wastes energy.

Instead:

Think about:

Holding the water and moving your body past it.

A good catch means:

• High elbow position

• Fingertips angled downward

• Pressure through the forearm

More propulsion.

Less effort.

A better catch alone can instantly improve pace.

4. Breathe Better, Swim Faster

Poor breathing destroys rhythm.

Many swimmers:

• Lift the head too much

• Hold their breath underwater

• Panic slightly when breathing

This creates drag and fatigue.

Instead:

Try to:

• Rotate the body naturally

• Keep one goggle in the water

• Exhale continuously underwater

The goal is smooth breathing.

Not survival breathing.

A relaxed swimmer almost always swims faster.

5. Lengthen Your Stroke

One of the easiest ways to swim faster is improving distance per stroke.

This means travelling further every pull.

Rather than spinning the arms faster:

Try:

• Reaching forwards slightly

• Finishing the stroke fully

• Rotating through the hips

Count strokes per length.

Can you swim the same speed with fewer strokes?

Usually:

Fewer, more effective strokes = greater efficiency.

6. Stop Overkicking

This surprises many triathletes.

Kicking harder does not always make you faster.

Often:

It simply spikes heart rate.

And wastes energy.

Especially in triathlon.

For most endurance swimmers:

A small relaxed kick works best.

Think:

• Small movements

• Relaxed ankles

• Kick from hips

Minimal splash.

Maximum efficiency.

Save energy for the bike and run.

7. Improve Your Rotation

Freestyle swimming is not all arms.

Good swimmers rotate through:

• Hips

• Torso

• Core

This creates:

• Better reach

• More power

• Easier breathing

Without rotation:
Swimming becomes shoulder-dominant and tiring.

Think:

“Swimming side to side slightly.”

Not completely flat.

Rotation creates smoother, faster swimming.

8. Use Swim Drills Properly

Technique improvements happen through drills.

Not mindless laps.

Some of the best drills for swimming faster include:

Catch-Up Drill

Improves timing and extension.

Fingertip Drag Drill

Encourages high elbow recovery.

Single Arm Freestyle

Improves catch awareness.

Side Kick Drill

Improves balance and body position.

Even 10–15 minutes of drills per session can create noticeable gains.

9. Learn to Relax in the Water

This may be the biggest speed secret of all.

Many swimmers are too tense.

Tension creates:

• Fatigue

• Poor breathing

• Reduced feel for water

Fast swimmers stay calm.

Relaxed.

Rhythmic.

A useful cue:

“Smooth is fast.”

Instead of forcing speed:

Focus on rhythm.

Swimming often becomes quicker naturally.

10. Get Technique Feedback

The truth?

Most swimmers cannot feel their own mistakes.

What feels normal may actually be inefficient.

A small technical correction can instantly improve:

• Speed

• Efficiency

• Confidence

At Frederick Webb Triathlon, swim analysis regularly helps athletes improve pace without any major fitness gains.

Sometimes seconds per 100m disappear simply by:

• Adjusting breathing

• Fixing body position

• Improving stroke timing

That is the power of technique.

Why This Matters Even More in Triathlon

Swimming harder is rarely the goal in triathlon.

Swimming smarter matters more.

Why?

Because you still need to:

• Bike well

• Run strong

An efficient swim means:
✔ Lower heart rate
✔ Less fatigue
✔ Better pacing
✔ More energy for later

The fastest overall triathlon performance is rarely won by overworking the swim.

Efficiency wins.

Final Thoughts

If swimming feels frustrating:

Do not assume fitness is the problem.

For many triathletes:

Technique is the biggest limiter.

Focus on:
✔ Better body position
✔ Smarter breathing
✔ Improved catch
✔ Relaxation
✔ More efficient movement

You may be surprised how much faster you become — without getting fitter.

At Frederick Webb Triathlon, we help triathletes improve swim confidence, efficiency, and speed through personalised coaching, swim analysis, and open water preparation around Bath, Bristol, and globally online.

Want to swim faster without wasting energy? Get in touch with Frederick Webb Triathlon and start swimming smarter today.