You’re swimming freestyle, feeling strong for the first 25 meters. Then it hits you. Your lungs are screaming for air, your stroke falls apart, and you’re gasping like you just sprinted up a mountain.
Sound familiar?
Here’s what most swimmers don’t realize: bad breathing technique isn’t just making you tired. It’s actually slowing you down. Every time you lift your head too high or hold your breath underwater, you’re fighting against the water instead of working with it.
I’ve coached swimmers for over a decade, and breathing problems are the number one thing that separates fast swimmers from frustrated ones.
The good news?
Once you understand how breathing actually works in freestyle, everything changes.
In this guide, you’ll learn the exact breathing technique that elite swimmers use to stay relaxed, maintain speed, and swim longer without getting winded. No complicated theory or confusing drills. Just the proven fundamentals that will transform how you feel in the water.
Ready to breathe easy and swim faster?
Let’s dive in.
Why Good Breathing Is So Important in Swimming
Most swimmers think breathing is just about getting air. But here’s the truth: your breathing technique controls everything else in your stroke.
When you breathe correctly, your body stays horizontal and streamlined. When you mess it up, you’re basically hitting the brakes every few strokes.
Your Body Position Changes Everything
Every time you turn your head to breathe, physics takes over. Lift your head too high, and your hips drop. This creates drag that can slow you down by 20% or more. It’s like trying to swim uphill.
Think about it this way: water is 800 times denser than air. Even a small change in your body position creates massive resistance. That’s why Olympic swimmers look so smooth when they breathe. They’re not just getting air efficiently, they’re maintaining their streamline.
Oxygen Debt Kills Your Speed
Here’s what happens when you hold your breath underwater: carbon dioxide builds up in your lungs while your muscles scream for oxygen. Your body panics, your stroke rate increases, and your technique falls apart.
Proper breathing isn’t about taking huge gulps of air. It’s about continuous, controlled gas exchange that keeps your muscles relaxed and your stroke rhythm steady.
The Relaxation Factor
When swimmers struggle with breathing, they tense up. Tense shoulders, tight neck, rigid arms. All that tension creates drag and wastes energy. Good breathing keeps you loose and efficient.
The fastest swimmers I’ve coached all have one thing in common: they look effortless when they breathe. That’s not talent. That’s technique.
Key Elements of Good Breathing
Inhale and Exhale
The breathing cycle in freestyle isn’t random. It’s a precise sequence that works with your stroke, not against it. Most swimmers mess this up because they think breathing is just about getting air in. But the exhale is actually more important than the inhale.
Here’s the cycle that elite swimmers use automatically:
Exhale Underwater
This is where most swimmers go wrong. They hold their breath underwater, then try to exhale and inhale when their head turns. That’s like trying to empty and fill a glass at the same time.
Start exhaling the moment your face goes back in the water. Use both your nose and mouth, but make it controlled and steady. You’re not blowing out hard like you’re inflating a balloon. Think of it as a gentle, continuous release.
Why this works: By the time you turn to breathe, your lungs are already empty and ready for fresh air. No rushing, no panic.
Finish Exhale Before Inhale
Never try to exhale and inhale during the same breath. It doesn’t work, and it’ll leave you gasping.
Make sure you’ve finished exhaling before you even start to turn your head.
The last bit of air should leave your lungs just as your mouth clears the water surface.
This timing takes practice, but once you get it, breathing becomes automatic instead of stressful.
Inhale Quickly
You only have about half a second when your mouth is clear of the water. That’s not much time, so make it count.
Open your mouth wide and take one quick, deep breath.
Don’t try to get every last bit of air possible. A good, solid inhale is enough for 2-3 strokes underwater.
The key is making it natural, not forced. Think of it like taking a quick breath before diving underwater at the pool.
Exhale Immediately
The moment your face goes back underwater, start the exhale process again. Don’t hold that breath.
This immediate exhale does two things: it starts the cycle over, and it helps you stay relaxed underwater. Holding your breath creates tension throughout your body.
Some swimmers worry they’ll run out of air, but you won’t. Your body is more efficient when you’re not fighting to hold your breath in.
Head and Body Position
Your head position during breathing controls everything else that happens in your stroke. Get this wrong, and even perfect breathing timing won’t save you from slow, inefficient swimming.
The goal is simple: minimize disruption to your streamline while still getting the air you need.
Keep Your Head Neutral
Your head should stay in the same position it’s in when you’re swimming normally. Don’t lift it up to breathe.
When swimmers lift their head, their hips automatically drop. It’s basic physics. Your head weighs about 10-12 pounds, and lifting it shifts your entire body balance. Suddenly you’re swimming uphill instead of through the water.
Keep your head aligned with your spine, just like when you’re looking at the bottom of the pool. The only thing that changes is the rotation.
Rotate with Your Body
Here’s the secret: you don’t turn just your head to breathe. Your head rotates with your entire body as part of your natural stroke rotation.
As your body rolls to one side during your stroke, your head comes along for the ride. This is much more efficient than trying to twist just your neck.
Think of your head as attached to your torso. When your body rotates 30-45 degrees, your head rotates the same amount. This brings your mouth to the surface without disrupting your streamline.
Keep One Eye in the Water
This is the test that tells you if you’re doing it right. When you breathe, one eye should still be underwater or right at the water surface.
If both eyes are out of the water, you’ve lifted your head too high. If both eyes are underwater, you haven’t rotated enough to get a good breath.
One eye in, one eye out. That’s your target every single time.
Look Down
Even when you’re breathing, your eyes should be looking down toward the bottom of the pool or slightly forward, not up at the ceiling or the side of the pool.
Looking up forces you to lift your head, which kills your body position. Looking down keeps your head in line with your body and maintains that crucial streamline.
Your peripheral vision will let you see the pool edge or lane lines. You don’t need to look directly at them.
Breathing Pattern
The pattern of when you breathe can make or break your freestyle. It’s not just about breathing every few strokes. It’s about finding a rhythm that keeps you relaxed, maintains your stroke technique, and gives you enough oxygen to swim strong.
Find a Rhythm
Most swimmers should start with bilateral breathing (breathing every 3 strokes, alternating sides). This keeps your stroke balanced and prevents you from always rotating to your stronger side.
But here’s what matters more than the number: consistency. Whether you breathe every 2, 3, or 4 strokes, stick with that pattern until it becomes automatic.
Your breathing pattern should feel like a natural part of your stroke, not something you have to think about. When you’re counting strokes in your head, you’re not swimming efficiently.
Time Your Breath
The timing of your breath within your stroke cycle is critical. Start your head rotation as your breathing-side arm enters the water in front of you.
As that arm pulls underneath you, your head should be turning. By the time your arm is finishing its pull, your mouth should be clear of the water.
This timing ensures you’re breathing during the most stable part of your body rotation. You’re not fighting against your stroke; you’re using it to help you breathe.
Start Slow
When you’re learning proper breathing technique, don’t try to swim fast. Speed comes later, after the technique is solid.
Start with easy swimming where you can focus entirely on the breathing mechanics. Practice breathing every 3 strokes for 25 meters, then rest. Build the habit slowly.
Most swimmers rush this process and end up with bad breathing habits that are hard to fix later. Take your time. Get it right at a comfortable pace first.
Once your breathing feels natural and automatic at an easy pace, then you can gradually increase your speed while maintaining the same technique.
Freestyle Breathing Drills
The best way to master freestyle breathing is through focused drills that isolate specific parts of the technique. These drills help you build the muscle memory and timing you need before putting it all together in your full stroke.
Think of these as your breathing foundation. Master these basics, and everything else becomes easier.
Breathing Drills for Beginners
If you’re struggling with freestyle breathing, start here. These three drills will teach you the fundamental skills you need: exhaling underwater, timing your breath, and maintaining body position.
Don’t skip ahead to more advanced techniques until you can do these drills smoothly and confidently. Each one builds on the last.
Bobs
This drill teaches you the basic rhythm of exhaling underwater and inhaling above water. It’s simple but essential.
Stand in chest-deep water. Take a breath at the surface, then squat down so your head goes completely underwater. Exhale slowly and steadily through your nose and mouth. When you’ve finished exhaling, stand up and take another breath.
Start with 10 bobs in a row, focusing on complete exhales underwater. The goal is to make this rhythm automatic: breathe in above, breathe out below.
This drill teaches your body that it’s safe to exhale underwater and helps you practice the timing you’ll need in full freestyle.
Bubble-Blowing
Once bobs feel easy, this drill adds movement while keeping the exhale focus.
Push off the wall and glide on your stomach with your face in the water. Start exhaling immediately, creating a steady stream of bubbles. Keep exhaling until you need to breathe, then lift your head straight up (not to the side yet).
The key is maintaining that continuous exhale while moving through the water. No breath-holding allowed.
Do this for 10-15 meters at a time. Your exhale should be controlled and steady, not forced or rushed.
Side Kicking
This drill teaches you to breathe while maintaining proper body position and rotation.
Kick on your side with your bottom arm extended in front and your top arm at your side. Your head should be in a neutral position with one ear underwater.
When you need to breathe, simply turn your head slightly to bring your mouth to the surface. Take a breath, then return your head to the neutral position.
Practice 25 meters on each side. Focus on keeping your body straight and rotating just your head to breathe, not lifting it up.
This drill shows you exactly how breathing should feel in freestyle: minimal head movement, body stays streamlined.
Timing Drills for Competitive Swimmers
Once you’ve mastered the basics, it’s time to fine-tune your breathing timing and coordination. These drills are designed for swimmers who can already breathe comfortably but want to optimize their technique for speed and efficiency.
These drills focus on the precise timing that separates good swimmers from fast swimmers.
Stroke and Roll
This drill perfects the timing between your stroke and your breathing rotation. It’s all about coordination.
Swim freestyle but exaggerate your body rotation. As your right arm enters the water, roll your entire body to the left (breathing side). Hold this position for 2-3 seconds while your right arm pulls underneath.
During this extended rotation, practice breathing calmly and naturally. Your head should rotate with your body, not separately from it.
Swim 25 meters focusing on one side, then switch. The goal is to feel how your breathing works with your body rotation, not against it.
This drill teaches you that breathing isn’t a separate action from swimming. It’s part of your natural stroke rotation.
Catch-Up Drill
This classic drill slows down your stroke so you can perfect your breathing timing without rushing.
Start with both arms extended in front. Pull with your right arm while your left arm stays extended. When your right hand touches your left hand in front, then start your left arm pull.
Breathe during every right arm pull (or whichever side you prefer). This gives you plenty of time to focus on head position, rotation timing, and maintaining your streamline.
The slow rhythm lets you practice breathing when your body is most stable, rather than trying to breathe during a rushed stroke cycle.
Paced/Bilateral Breathing Patterns
This drill develops your ability to control different breathing rhythms for different race strategies.
Swim sets with specific breathing patterns:
- 25m breathing every 2 strokes (fast turnover)
- 25m breathing every 3 strokes (bilateral)
- 25m breathing every 5 strokes (distance pace)
- 25m breathing every 7 strokes (sprint pace)
Focus on maintaining the same strong technique regardless of how often you breathe. Your stroke shouldn’t change, only the frequency of breaths.
This teaches you to adapt your breathing to race situations while keeping your technique solid.
Paddle Cap Freestyle
This drill uses paddles to slow down your stroke and emphasize the connection between your catch and your breathing timing.
Swim freestyle with paddles, focusing on a long, controlled stroke. The paddles force you to be more deliberate with your timing.
Breathe every 3 strokes, timing your breath so you start rotating as your paddle catches the water. The resistance from the paddles helps you feel the connection between a strong catch and stable breathing.
The goal is to maintain perfect breathing technique even when your stroke is more powerful. This translates to better breathing during race pace swimming.
Do 4-6 x 50m with paddles, focusing entirely on breathing technique rather than speed.
Endurance & Breath Control Drills for Competitive Swimmers
These drills are designed to push your breathing capacity and build the kind of breath control that gives you an edge in races. They’re not about suffering through lack of oxygen. They’re about training your body to use oxygen more efficiently and stay relaxed when CO2 levels build up.
Use these drills sparingly and only when you have solid breathing technique. Poor breathing under stress will just reinforce bad habits.
Restricted Breathing/Hypoxic Sets
Hypoxic training teaches your body to stay calm and efficient when oxygen is limited. This translates to better performance during the final 50 meters of races when lactate is building up.
Start conservative: swim 50s breathing every 5 strokes instead of your normal 3. Focus on maintaining perfect technique, not swimming fast.
Advanced pattern:
- 25m breathing every 7 strokes
- 25m breathing every 5 strokes
- 25m breathing every 3 strokes
- 25m normal breathing
The key is keeping your stroke long and relaxed. If your technique falls apart, you’re breathing too little. The goal is building tolerance, not creating oxygen debt.
Never do more than 200 meters of restricted breathing in a single set. Recovery between reps should be complete.
Blowout Freestyle
This drill trains explosive exhaling to clear your lungs completely before each breath. It’s particularly useful for sprinters who need maximum oxygen exchange in minimal time.
Swim normal freestyle, but during each underwater phase, exhale forcefully through your nose and mouth for the first stroke, then breathe normally on the second or third stroke.
The explosive exhale should feel like you’re blowing up a balloon quickly. This empties your lungs completely and creates more space for fresh air on your next breath.
Practice this pattern for 25-50 meters at a time. It’s demanding, so keep rest intervals longer than normal. Focus on getting maximum air exchange rather than swimming fast.
Snorkel Swimming
The snorkel eliminates breathing timing concerns, letting you focus purely on stroke technique while building aerobic capacity.
Swim long sets (400-800m) with a center-mount snorkel. Since you don’t need to turn your head to breathe, you can maintain perfect body position and stroke rhythm.
Use this for technique-focused endurance work. Swim at a pace where you can maintain perfect form for the entire set. If your stroke starts breaking down, you’re going too fast.
The snorkel also allows you to focus on exhaling underwater. Practice the same controlled breathing rhythm you’d use in normal freestyle, but through the snorkel tube.
This builds the aerobic base you need for distance events while reinforcing proper stroke mechanics under fatigue.
Rhythmic and Balance Drills
These drills develop the rhythm and balance that make breathing feel effortless. They’re about training your body to maintain perfect stroke mechanics regardless of your breathing pattern.
The goal is to make your breathing so automatic that you can focus entirely on speed and technique during races.
3-3-3 Drill
This drill builds breathing rhythm while keeping your stroke balanced on both sides.
Swim 25 meters breathing only to your right side every 3 strokes, then 25 meters breathing only to your left side every 3 strokes, then 25 meters breathing bilaterally every 3 strokes.
Focus on maintaining identical stroke technique regardless of which side you’re breathing to. Your weaker breathing side will show you any stroke imbalances you need to fix.
The rhythm should feel exactly the same for all three 25s. If one side feels rushed or awkward, that’s the side that needs more work.
This drill teaches you to breathe comfortably to both sides and reveals any stroke asymmetries that could slow you down.
3/5/7/3 Drill
This progressive drill trains your body to adapt breathing patterns while maintaining stroke rhythm and technique.
Swim continuous laps with this pattern:
- 25m breathing every 3 strokes
- 25m breathing every 5 strokes
- 25m breathing every 7 strokes
- 25m breathing every 3 strokes
The key is keeping your stroke rate exactly the same throughout all four 25s. Only the breathing frequency changes, not your arm turnover or stroke length.
This drill simulates race situations where you might need to adjust breathing based on strategy. Maybe you breathe less during a sprint finish, or more during the middle of a distance race.
Your stroke should feel identical whether you’re breathing frequently or holding your breath longer.
Breathe Every 5th or 7th Stroke
These extended breathing patterns build aerobic efficiency and teach your body to stay relaxed with higher CO2 levels.
Start with breathing every 5th stroke for 100-200 meters. Focus on maintaining a long, relaxed stroke throughout. If you feel rushed or panicked, slow down your stroke rate.
Once every 5th feels comfortable, progress to every 7th stroke for shorter distances (50-75 meters). This should feel challenging but controlled, never desperate.
These patterns teach your body to extract more oxygen from each breath and stay efficient when oxygen is limited. This directly transfers to better performance in the final stages of races.
Single Arm Freestyle
This drill perfects the timing between stroke mechanics and breathing rotation.
Swim freestyle using only your right arm while your left arm stays at your side. Breathe to your left (opposite the stroking arm) every stroke or every other stroke.
The drill forces you to use body rotation to generate power and create the breathing pocket. You can’t muscle through it with just your arm.
Focus on timing your breath with your body rotation, not your arm stroke. As your body rolls away from your stroking arm, your breathing side naturally comes to the surface.
Switch arms every 25 meters. This drill reveals any timing issues and teaches you to coordinate breathing with your natural body rotation rather than forcing it.
Common Mistakes You Should Avoid Regarding Breathing
Even swimmers with years of experience often make breathing errors that kill their speed and endurance. These mistakes are sneaky because they feel natural in the moment, but they create drag and waste energy.
Here are the most common breathing mistakes I see, and why they’re slowing you down.
Holding Your Breath for Too Long
This is the biggest mistake recreational swimmers make. They take a breath, then hold it underwater for 4-6 strokes before breathing again.
Holding your breath builds up CO2 in your lungs and creates tension throughout your body. Your muscles tighten, your stroke shortens, and you start rushing to get to your next breath.
Start exhaling the moment your face hits the water. Your lungs should be empty and ready for fresh air by the time you turn to breathe again.
Breathing Too Often
Some swimmers panic and breathe every stroke or every other stroke, especially when they’re tired. This constant head turning disrupts your stroke rhythm and body rotation.
Breathing every stroke also means you’re never fully exhaling underwater. You’re just taking quick, shallow breaths that don’t actually give you much oxygen.
Find a sustainable pattern (usually every 3-4 strokes) and stick with it, even when you’re tired. Better to breathe efficiently than frantically.
Arm Stroke Errors
When swimmers struggle with breathing, their arm stroke usually falls apart. They shorten their reach, speed up their turnover, or drop their elbow to “help” with breathing.
Your arms should maintain exactly the same stroke pattern whether you’re breathing or not. Breathing is a head and body rotation issue, not an arm issue.
Practice breathing while maintaining a long, strong stroke. Your arms keep doing their job while your head takes care of breathing.
Incorrect Body Position
Poor breathing technique usually starts with poor body position. If you’re swimming with your hips low or your head too high, breathing becomes much harder.
When your body isn’t horizontal, you have to work against gravity and water resistance every time you breathe. This creates a cycle where bad position makes breathing harder, which makes your position worse.
Focus on body position first, then add breathing. You can’t breathe efficiently from a bad swimming position.
Head Too High
Lifting your head to breathe is like hitting the brakes every few strokes. When your head goes up, your hips drop, and you create massive drag.
Your head should rotate with your body, not lift above the water surface. Only your mouth needs to clear the water, not your entire face.
Keep your head in the same neutral position it’s in when you’re swimming normally. Rotation, not elevation.
Overreaching in Strokes
Some swimmers try to reach further forward when they breathe, thinking this will help them glide longer. This actually makes breathing harder because it throws off your timing and body rotation.
Your stroke length should be consistent whether you’re breathing or not. Overreaching creates an uneven rhythm that makes it harder to time your breathing properly.
Maintain your normal stroke length and let your body rotation create the breathing opportunity.
Breathing Incorrectly
Many swimmers try to exhale and inhale at the same time when their head is turned. This doesn’t work and leaves you feeling short of breath.
Complete your exhale underwater before you even start to turn your head. When your mouth clears the water, you should only be inhaling, not trying to do both.
Think of it as two separate actions: exhale underwater, then inhale when you rotate.
Lifting Head to Breathe
This mistake is so common it deserves its own section. Swimmers lift their head forward or up instead of rotating to the side.
When you lift your head, your body position collapses and you create drag. You also can’t get a good breath because you’re fighting against your body’s natural buoyancy.
Turn your head to the side as your body rotates. Your head should stay in line with your spine, just rotated 90 degrees.
Over-Rotation
Some swimmers roll too far when they breathe, almost onto their backs. This disrupts their stroke rhythm and makes it hard to get back into proper position.
You only need to rotate about 45 degrees to get your mouth to the surface. Over-rotating wastes energy and throws off your timing for the next stroke.
Keep one eye in the water when you breathe. That’s your guide for proper rotation angle.
Timing Issues
Poor timing is usually the root cause of most other breathing problems. Starting your head turn too early or too late makes everything else more difficult.
Your head rotation should start as your breathing-side arm enters the water in front of you. By the time that arm finishes its pull, your mouth should be clear of water.
Practice the timing slowly until it becomes automatic. Good timing makes breathing feel effortless.
Looking to Improve Your Swimming Technique?
You now have the foundation for proper freestyle breathing technique. These fundamentals will make a real difference in how you feel and perform in the water.
But breathing is just one piece of the puzzle. Fast, efficient swimming comes from perfecting every aspect of your stroke: catch, pull, body rotation, kick timing, and starts and turns.
That’s where Rocket Swim comes in.
Rocket Swim gives you the same systematic approach we just used for breathing, applied to every part of your freestyle technique. You’ll get step-by-step video instruction, progressive drills, and training sets designed to turn you into a complete swimmer.
Whether you’re training for your first triathlon, looking to drop time in masters competitions, or just want to swim laps without getting exhausted, Rocket Swim has the structured program to get you there.
Ready to take your swimming to the next level?
Join Rocket Swim today and start swimming like the athlete you know you can be.
Important FAQs Related to Freestyle Breathing
Is it okay to breathe every 2 strokes in freestyle?
Yes, breathing every 2 strokes is fine for beginners or when swimming hard sets. However, bilateral breathing (every 3 strokes) is better for stroke balance and technique development.
How many breaths for freestyle?
Most swimmers should breathe every 2-4 strokes. Every 3 strokes (bilateral) is ideal for training. Sprinters might breathe every 4-6 strokes, while distance swimmers often breathe every 2-3 strokes.
What is the 4 7 8 rule for breathing?
The 4-7-8 breathing technique (inhale for 4 counts, hold for 7, exhale for 8) is for relaxation, not swimming. In freestyle, focus on continuous exhaling underwater instead of breath-holding.
What is the most beneficial breathing technique?
For freestyle swimming: exhale continuously underwater, rotate your head with your body rotation, keep one eye in the water, and maintain a neutral head position. This maintains streamline and efficiency.
What is the 5 5 5 breathing rule?
This typically refers to inhaling for 5 counts, holding for 5, exhaling for 5. For swimming, this pattern doesn’t work well. Continuous underwater exhaling with quick surface inhaling is more effective.
Which is the most powerful breathing technique?
For swimming performance, bilateral breathing every 3 strokes with full underwater exhaling is most effective. It balances your stroke, maintains technique, and provides adequate oxygen.
Is it better to exhale through the nose or mouth?
In freestyle, use both nose and mouth for underwater exhaling. This gives you maximum airflow and helps clear your airways completely before your next breath.
What exercises improve lung capacity?
Swimming itself improves lung capacity. Specific drills include hypoxic sets, snorkel swimming, and breath-holding exercises on deck. Regular aerobic exercise also builds respiratory strength.
What is the strongest stimulation to breathe?
Rising CO2 levels in your blood, not low oxygen. This is why holding your breath creates that urgent need to breathe. Proper exhaling underwater prevents CO2 buildup.
What is dragon breathing?
Dragon breathing is a relaxation technique involving slow, deep breaths. For swimming training, focus on freestyle-specific breathing patterns rather than general breathing exercises.
Important Notice:
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