To stop inhaling water when swimming, focus on controlled breathing, proper technique, and consistent practice.
Understanding Why You Inhale Water
Inhaling water while swimming is a common issue, especially for beginners. It typically happens due to:
- Improper breathing technique: Not exhaling fully underwater or inhaling too quickly.
- Poor body position: Leaning too far forward or back can make it harder to breathe and more likely to swallow water.
- Anxiety and panic: Fear can lead to erratic breathing and increased water inhalation.
- Waves and turbulence: In open water, choppy conditions can make it difficult to time your breaths.
Techniques to Prevent Water Inhalation
Here are several strategies to help you stop inhaling water while swimming:
1. Master Breath Control
- Exhale completely underwater: This is crucial. Blow out all your air slowly and steadily through your nose and/or mouth before you turn to inhale. Think of it as creating space for fresh air.
- Inhale quickly and decisively: When you turn your head to breathe, take a quick, full breath through your mouth. Avoid "sipping" or gasping for air.
- Practice "Bobs": As the provided reference suggests, practice bobs (raising and lowering your face in the water). Exhale fully underwater, then quickly inhale when your mouth clears the surface. Vary between exhaling through the mouth, nose, or both. This helps build breath control and comfort in the water.
- Rhythmic Breathing: Establish a consistent breathing pattern (e.g., exhale underwater for 2-3 strokes, then inhale).
2. Improve Body Position
- Streamline: Maintain a horizontal body position in the water to reduce drag and make breathing easier. Keep your head aligned with your spine.
- Head Rotation: Rotate your head to the side to breathe, keeping one goggle in the water. Avoid lifting your head, which can cause your hips to sink.
3. Refine Your Swimming Technique
- Proper Head and Neck Position: Do not look up or down while swimming. This will cause the hips to sink and create more drag in the water.
- Timing of Breath with Arm Stroke: Coordinate your breath with your arm stroke. For example, in freestyle, breathe as one arm recovers forward.
- Practice Drills: Use drills to focus on specific aspects of your technique, such as head rotation and breathing timing.
4. Manage Anxiety
- Relax: Try to stay calm and relaxed while swimming. Tension can lead to shallow, rapid breathing.
- Start in Shallow Water: Build confidence by practicing in shallow water where you can easily stand up.
- Mental Preparation: Visualize yourself swimming smoothly and breathing comfortably.
5. Adapt to Open Water (If Applicable)
- Sight Regularly: In open water, lift your head slightly every few strokes to check your direction and anticipate waves.
- Breathe Away from Waves: If possible, time your breaths to occur when your face is turned away from oncoming waves.
- Practice in Calm Conditions: Start with swimming in calm water before venturing into choppier conditions.
Troubleshooting Common Issues
| Issue | Solution |
|---|---|
| Still inhaling water | Focus on fully exhaling underwater and quickly inhaling when your mouth clears the surface. |
| Difficulty coordinating breath | Practice breathing drills and focus on timing your breath with your arm stroke. |
| Feeling panicked | Slow down, focus on your breathing, and take breaks as needed. |
