How To Breathe Underwater While Swimming, Step-By-Step

Skip navigation!ADVERTISEMENTStory from FitnessADVERTISEMENTThe Right Way To Breathe While Swimming LapsCory StiegLast Updated July 19, 2019, 5:00 PM Photographed by Caroline Tompkins.Getting water up your nose feels about as good as hitting your funny bone or having a piece of sand in your eye. But if you're swimming laps in a pool or the ocean this summer, and your technique is a little rusty, you might find yourself in this predicament. Remembering to breathe is hard work — especially if you're submerged underwater.There's a bit of skill involved in breathing while swimming, and it's a good idea to learn the right way to do it for your own safety and enjoyment. Swimming is an excellent low-impact cardio activity, meaning it works your heart and lungs and strengthens your muscles without putting stress on your joints. Once you figure out the whole breathing and stroking thing, swimming could become your go-to workout when you get bored with the stairclimber or elliptical. "Your swimming will improve drastically once you nail the correct breathing pattern," says Elizabeth Beisel, a two-time Olympic medalist swimmer and a USA Swimming Foundation ambassador.AdvertisementADVERTISEMENTNeed a refresher on this important swimming skill? Here, Beisel and Tom Gill, a United States Lifesaving Association spokesperson, provide your step-by-step guide to breathing while swimming.

Use your mouth.

If you try to breathe using your nose alone, you're more likely to get water up your nose, Beisel says. "When swimming, it's much safer and more efficient to breathe out of your mouth," she says. Instead of trying to inhale and exhale when your head is above water, you should exhale your breath underwater, and inhale when your head is above water, she says. "I prefer exhaling underwater through my nose, but it all comes down to personal preference," she adds. Stand by the wall of the pool and inhale through your mouth, then drop under water to exhale through the nose until it feels natural, Gill suggests.

Move your head smoothly.

"Whatever you do with your head while swimming, your body will follow," Beisel says. Many people have a tendency to jerk their head back and forth when they swim in an attempt to breathe out of the side of their mouth. But your head should only turn to the side enough to get a breath in through the mouth, and then turn back down, and exhale through your nose slowly, Gill says.While on land, practice moving your head side to side, looking straight past your shoulder, Beisel suggests. "Once you are comfortable with this motion, bring it into the water and practice by lying face down in the water and turning your head slowly to each side," she says. You should only allow one eye to rise out of the water — the other half below should be below the surface.

Try practice drills.

Swimming in a lap pool can be intimidating, so take some extra time to practice this skill before you venture out. Start by grabbing onto the wall in a horizontal "superman" position, and moving your head side to side as mentioned, Beisel suggests. "Try to keep the waterline right down the center of your face while you breathe in air," she says. "This eliminates looking forwards or backwards, which interferes with your body line in the water." Then, once that feels good, transition to holding a kickboard instead of the wall, Gill says. And, keep in mind if you're a beginner, all of this should be done under the watchful eye of a trained swim instructor, coach, or lifeguard to maximize your potential, he says.AdvertisementADVERTISEMENT Most WantedLululemon’s New Arrivals Are Here — But Won’t Stay In Stock For Longby Esther NewmanPersonal BestI Stick To My “Fitness Activity Cocktail” — & It’s Ma...I’ve been going to the gym for about 10 years now. My goals and motivations have shifted during that time, as has how I’ve trained. I started off excluby Tanyel MustafaMy PeriodYour Exercise Routine Can Be Compatible With Your Period — Here&#...No one enjoys a period, and certainly not exercising on one, either. It’s a multiple day event in the calendar (if we’re lucky enough to have it come aby Tanyel MustafaAdvertisementADVERTISEMENTUnbotheredIf Your “Women’s-Only” Gym Excludes Trans Women, It’s Not A Safe ...When fitness influencer Natalee Barnett first announced plans to open The Girls Spot, a women’s-only gym in London in 2021, the internet embraced the ideby Laura-Ashley Modu...Personal BestGirlies, Here’s How To Hold Your Own Space At The Pilates StudioWomen have spoken time and time again about experiencing more “gymtimidation” than men. These conversations have often focused on the weights room, wheby Tanyel MustafaFitnessThe 27 Best Gym Bags For Your Workout Essentialsby Emily RuaneFitnessIn A World That Demands Women Shrink, Weight Lifting Taught Me Th...When I joined a gym last year, I was searching for a way to process my anxiety and reduce risk of injury from long-distance running. My goals were modest: by Prachi GuptaWorkout Clothes16 Workout Dresses Making A Case For Active (& Inactive) Wearby Karina HoshikawaMost Wanted17 Workout Crop Tops For When It’s Absolutely Too Hot For Shirtsby Cory StiegWorkout Clothes19 Pairs Of Workout Underwear For Your Sweatiest Gym Daysby Cory StiegSo, How Is It Really?So, How Is It Really? Running A 5K At Disney WorldAll linked products are independently selected by our editors. If you purchase any of these products, we may earn a commission. Welcome to Refinery29’s Sby Karina HoshikawaMost WantedClassPass Isn’t Just For Workouts — Here’s How I Maxi...At Refinery29, we’re here to help you navigate this overwhelming world of stuff. All of our market picks are independently selected and curated by the edby Karina HoshikawaAdvertisementADVERTISEMENTADVERTISEMENTADVERTISEMENT