Breathing- why is this the most important aspect of swimming?

Practically every new swimmer we see is not breathing optimally and is changing the way they breathe in the water to how they breathe on land. Why does thsi happen?

First of all we need to explore two questions:

• How do we breathe?

• Why do we breathe?

Simple questions but a knowledge of the cardiovascular system is needed to answer them.

How Do We Breathe:

The body breathes automatically, otherwise you would die in your sleep!

The air is drawn in and pushed out mechanically by the movement of the rib cage and the diaphragm.

Inhalation: The rib cage expands (stretching the intercostal muscles) an the diaphragm expands and moves downwards. This causes negative pressure and air is drawn into the body.

Exhalation: The intercostals and diaphragm then recoil causing the ribs to contract and the diaphragm to move upwards gently pushing air out.

Why Do We Breathe?

Simple explanation is the body requires oxygen to provide energy to the organs and muscles plus take part in a variety of physiological processes. Exhalation allows the body to expel waste gases such as carbon dioxide.

Above is the most optimum way to breathe in and out through the nose. This allows expansion and contraction of the lower rib cage and filling of the lower part of the lungs which have more alvioli (air sacs) and result in a better transfer of oxygen into the bloodstream. The body is very relaxed when it breathes like this and is parasympathetic or 'rest and digest' mode.

HOWEVER WE CAN INTERFERE with this movement and cause expansion/contraction of the upper rib cage (thoracic breathing) which results in lower oxygen transfer to the bloodstream and puts the body into 'fight or flight' or sympathetic mode.

This can happen through habit due to sitting for long periods of time, stress which leads to tension in the body and thoracic breathing or a misguided belief through exercising (especially pilates) that the abdominal muscles must be held in which results in the diaphragm being unable to move downwards (which causes the belly to expand).

Breathing and Swimming:

Now put a person in water, in which the survival brain (quite rightly) perceives as dangerous and inhospitable for breathing.

2 common reactions when the face is placed in water:

• Breath holding

• Large exhalation of air

When swimming we want the breathe to be as close to diaphragmatic land breathing as possible. So we can look at inhalation and exhalation and adapt both to the water as best as possible:

Exhalation in water: This is perfectly possible through the nose with an exhalation similar to land breathing. A small amount of continuous pressure is needed to exhale the air through the nose and stop water entering the nose. This can be learnt initially through quiet humming with the lips closed.

Inhalation while swimming: The nostrils are prone to being blocked by splash while swimming therefore inhalation through the mouth is much easier. This with conscious effort to begin with can be a relaxed, normal diaphragmatic inbreath IF the exhalation is calm and relaxed.

So why do we always look at breathing first?

Breathe holders: this causes the body and brain to only focus on one thing- getting the next breath. Swimmers are unable to focus on technique improvement or anything else as the brain is solely focused on the next breath. The swimmer will also be in 'fight or flight mode' which also results in lowered ability to focus and learn.

When turning the head to breathe the swimmer must first exhale, then inhale resulting in a longer time needed to breathe than if they were only inhaling. The exhalation will be big and resulting inhalation will also be big and thoracic resulting in a less efficient oxygen transfer to the bloodstream.

Over exhalers:

Many swimmers believe they must breathe out very hard because they are in water and have to overcome the pressure of the water to make on exhalation . Many also think they must empty all the air out of their lungs too!!

A big exhalation always results in a big inhalation, normally thoracic. This puts the swimmer into 'fight or flight mode' and results in low oxygen transfer to the bloodstream.

Results of calm diaphragmatic breathing:

Swimmers see and feel results immediately. Movements slow down, body stays more connected, head position is lower in the water, breathing time is lowered.

Feedback from swimmers I've coached:

I felt like I was being chased in the water but I now feel calm.

I'm now swimming straight

I feel so relaxed

I feel like I can swim for a long time now.

I can now think while a swim

I don't feel like I'm rushing to the next breath.

What can you do to improve your swim breathing?

1. Practice diaphragmatic breathing standing up on land.

2. Try to breathe diphragmatically throughout your day

3. Practice 'swim breathing' on land, exhale while humming, on inhalation open mouth and feel air coming in

4. Come and see us for an initial swim assessment or lesson and learn how to breathe efficiently while swimming

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