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.

Pool Swimming vs Open Water Swimming: What Every Triathlete Needs to Know

Many triathletes begin their journey swimming lengths in a warm, calm swimming pool.

Then race day arrives.

Suddenly there are:

• No lane ropes

• No walls to stop at

• Dark water

• Waves

• Other swimmers everywhere

And for many athletes, everything feels completely different.

This is why understanding the difference between pool swimming vs open water swimming is so important.

While both involve freestyle swimming, they are not the same experience.

Technique, pacing, confidence, breathing, and mindset all change once you leave the pool.

At Frederick Webb Triathlon, one of the biggest breakthroughs we see in athletes comes when they learn to adapt their pool skills into open water confidence.

So how different are they really?

Let’s break it down.

The Biggest Difference: Environment

The pool is controlled.

Open water is unpredictable.

In the Pool:

✔ Clear visibility
✔ Warm water
✔ Lane lines
✔ Consistent distance
✔ Regular turns and rests
✔ Controlled conditions

In Open Water:

✔ Waves and chop
✔ Cold temperatures
✔ Reduced visibility
✔ No walls
✔ Crowded swim starts
✔ Changing weather conditions

For many beginner triathletes, the unfamiliarity of open water creates anxiety.

The key is preparation.

The more familiar open water becomes, the calmer and more confident you will feel.

Technique Differences Between Pool and Open Water Swimming

Your freestyle technique may need slight adjustments outdoors.

Body Position

In the pool, water tends to stay calm and predictable.

Open water often requires more adaptability.

Small waves or choppy water may mean:

• Slightly higher stroke rate

• Better balance

• More body awareness

Rigid technique often works poorly in rough water.

Good open water swimmers stay relaxed and adaptable.

Breathing Changes in Open Water

Breathing is one of the biggest adjustments.

In the pool:
You often breathe rhythmically and predictably.

In open water:
You may encounter:

• Waves

• Splashes

• Crowds

• Choppy breathing conditions

This is why bilateral breathing (breathing both sides) can help.

Being comfortable breathing left or right allows you to:

• Avoid waves

• Adjust to wind direction

• Navigate crowded swims

However:

You do not need bilateral breathing to race well.

Comfort matters more than perfection.

The key is controlled breathing under pressure.

No Walls = No Recovery

This catches many swimmers off guard.

Pool swimming naturally includes micro-rests.

Every turn gives:

• Momentum

• A brief reset

• Rhythm recovery

Open water gives you none of that.

You swim continuously.

This means endurance matters more.

Many triathletes discover:

Swimming 1500m in the pool feels easier than 1500m continuously in open water.

This is why race-specific training matters.

Sighting: The Skill Pool Swimmers Often Forget

In the pool:

You follow a black line.

Simple.

In open water:

You need to navigate.

This is where sighting becomes essential.

Sighting means:
Lifting your eyes slightly forwards to spot:

• Buoys

• Landmarks

• Direction changes

Without sighting:
You may zig-zag and swim much further than necessary.

Good sighting:

• Saves energy

• Improves pacing

• Increases confidence

Practise sighting regularly during pool sessions.

A few strokes between “looking forwards” can make a huge difference.

Drafting Matters More in Open Water

Drafting is almost irrelevant in pool swimming.

In open water, it becomes a huge advantage.

Swimming behind another athlete can reduce effort significantly.

This means:

• Lower energy use

• Better pacing

• Reduced fatigue

The trick is staying close enough without touching feet constantly.

Race experience helps.

Wetsuit Swimming Feels Different

Most triathlon open water races involve wetsuits.

This changes swimming mechanics.

Benefits include:
✔ Increased buoyancy
✔ Better body position
✔ Warmer muscles

But it can also feel:

• Restrictive at first

• Tight around shoulders

• Different for breathing

Many athletes panic during their first wetsuit swim.

This is normal.

The solution?

Practise beforehand.

Never race in a wetsuit for the first time.

Pacing Feels Very Different

Pool swimmers often pace by:

• Length count

• Clock times

• Structured intervals

Open water pacing relies more on feel.

There are:

• No split times every 25m

• Fewer pacing references

• More environmental changes

One of the biggest race-day mistakes?

Starting too hard.

Many nervous triathletes sprint the first few hundred metres.

Heart rate spikes.

Breathing becomes difficult.

Panic follows.

Instead:

Start steady. Settle. Then build rhythm.

Smooth swimming is usually faster swimming.

Open Water Is More Mental

Perhaps the biggest difference is psychological.

The pool feels safe and predictable.

Open water can feel overwhelming.

Common fears include:

• Deep water

• Limited visibility

• Contact with swimmers

• Cold temperatures

• Panic

This is normal.

Confidence grows through exposure.

The best way to improve open water confidence is gradual practice.

Start:

• Small

• Calm

• Supported

Confidence builds quickly with repetition.

At Frederick Webb Triathlon, we often coach nervous swimmers who eventually become confident, calm open water athletes.

Can You Prepare for Open Water in the Pool?

Absolutely.

You can simulate many open water skills in the pool:

Continuous Swimming

Reduce stopping at walls.

Sighting Practice

Look forwards every 6–8 strokes.

Group Swimming

Practise close proximity with others.

Bilateral Breathing

Improve flexibility.

Pace Awareness

Learn to swim by feel.

But eventually:

You still need real open water practice.

There is no substitute for experience.

Which Is Harder?

The honest answer?

For most triathletes:

Open water feels harder initially.

But once confidence improves, many swimmers begin to prefer it.

Why?

Because open water often feels:

• More freeing

• Less repetitive

• More enjoyable

• More race-specific

Many athletes eventually find pool swimming harder mentally due to repetition.

Final Thoughts

Pool swimming and open water swimming may seem similar — but they require different skills.

Pool swimming develops:
✔ Technique
✔ Structure
✔ Fitness
✔ Precision

Open water develops:
✔ Confidence
✔ Adaptability
✔ Navigation
✔ Race readiness

The best triathletes become comfortable in both environments.

If you are preparing for triathlon, combining pool sessions with open water practice is one of the smartest things you can do.

At Frederick Webb Triathlon, we help athletes improve swim technique, gain confidence in open water, and prepare for race-day success through personalised coaching and open water swim support around Bath, Bristol, and globally online.

Want to feel more confident in open water and improve your swim performance? Get in touch with Frederick Webb Triathlon today.