Freestyle is the fastest and most popular swimming stroke. It also has one of the hardest elements to learn for both kids and adults - freestyle breathing. 

This part of the stroke is both essential and challenging. 

Efficient and rhythmic breathing can really improve a swimmer’s performance in the water, ensuring stamina, speed, and endurance. 

The good news is that with the right guidance from our swimming instructors at Swim Max, you or your child can definitely improve your freestyle stroke.

Here are 10 top tips to help improve the freestyle breathing technique and take your family’s swimming to the next level.

1️⃣ Establish a consistent rhythm: The key to good breathing in freestyle lies in syncing your breath with your stroke. Aim for a regular pattern, such as inhaling on every third stroke. This rhythmic breathing helps maintain a steady flow of oxygen without interrupting your stroke’s momentum.

2️⃣ Head position matters: Keeping your head in the correct position is fundamental. Ensure it remains aligned with your body, facing down toward the pool bottom. As you turn to breathe, rotate your head to the side together with your body, but avoid lifting it excessively, which can disrupt your body position and slow you down. Aim for your ear below your arm, and your chin tucked in towards your chest. Your one swimming goggle will be in the water and the other out of the water. 

3️⃣ Practice bilateral breathing: Developing the ability to breathe on both sides enhances symmetry in your stroke and improves balance in the water. Alternate breathing from the left and right sides, allowing you to adapt to various conditions during races or longer swims.

4️⃣ Exhale underwater: Many swimmers tend to hold their breath or exhale rapidly while turning to breathe. Instead, exhale continuously while your face is submerged, ensuring a more efficient inhalation when you turn your head to breathe. Don’t breathe in too fast. You’ll have plenty of time to take the breath so don’t rush and make sure air can go into your lungs.

5️⃣ Utilise proper body rotation: Efficient breathing is closely linked to your body rotation. Engage your core muscles and hips to facilitate a smooth rotation while swimming. As your body rotates, it creates a natural pocket of air near your cheek for breathing, reducing the need to lift your head excessively.

6️⃣ Practice breathing drills: Incorporate specific drills into your swimming sessions to focus solely on improving your breathing technique. At Swim Max we love the "Catch-Up" drill, where each arm stroke is completed before the next begins, allowing you to concentrate on your breath and body position.

7️⃣ Stay relaxed and calm: Tension in your body can disrupt your breathing pattern. Focus on relaxation techniques like controlled breathing exercises or meditation to keep your body calm and relaxed while swimming, enabling better control over your breath.

8️⃣ Gradual progression and patience: Rome wasn’t built in a day, and mastering freestyle breathing takes time. Gradually incorporate these tips into your training sessions, giving your body the chance to adapt and improve gradually.

9️⃣ Seek feedback and guidance: Our experienced swimming instructors can offer invaluable insights and corrections to refine your breathing technique. Their feedback and guidance can pinpoint specific areas for improvement that you might overlook on your own.

1️⃣0️⃣ Consistent practice is key: Like any skill, consistent practice is crucial. Regular swimming lessons at Swim Max will help to refine your breathing technique. Over time, these efforts will translate into noticeable improvements in your overall swimming performance.

Implementing these tips will undoubtedly lead to more confidence in your freestyle stroke.

Remember, mastering freestyle breathing is a journey that requires patience and dedication. We promise it’ll be worth it in the end.

Which top tip did you find the most useful?