Swimming training begins with breathing exercises that are best done in the pool under the guidance of a trainer. Correct breathing is the basis of swimming technique.
In order to swim well, stay on the water confidently and not get tired while swimming long distances, it is very important to learn how to breathe correctly. Breathing should be even, rhythmic and synchronized with movements, and deep breaths. The most common problem for beginner swimmers is holding their breath during strokes and trying to exhale air only through the nose.
Swimming breathing technique
The correct breathing technique is based on a deep exhalation, taken at the moment when the swimmer's face is slightly submerged in the water. Exhalation should be done without delay, since excess air in the lungs puts pressure on the pectoral muscles and negatively affects the swimming speed.
In the intervals between breaths, the head should be kept straight. Do not move your head from side to side, this causes a lack of coordination of movements. Try looking at one point in front of you. Do not try to raise your head too high and look up, this can hurt your neck, but breathing from this position of the head will not make it easier for you.
Breathing exercises
For a start, it is recommended to practice in the pool and work out an exercise called "float". Not only adults, but also children can easily cope with this exercise. Take a deep breath, then sit down and plunge headlong into the water for 10-15 seconds. Try to wrap your hands around your knees underwater, count to fifteen silently and get up. It is recommended to do this exercise at least 10 times in one workout.
The next exercise is a little more difficult, but it will help you practice breathing synchronization, which is very important for long distance swimming. This exercise is also best practiced in the pool. Standing in the water up to your waist, bend forward so that your lips barely touch the surface of the water, and rest your palms on your knees. Take a deep breath through your mouth, lower your face into the water, then exhale slowly into the water. Raise your head gently above the water and take one breath again. Then lower your face into the water again and exhale.
Raising your head and lowering your face into the water should be done at the same pace, without being distracted or confused. It is important to coordinate your movements in such a way that at the end of the exhalation into the water, you begin to raise your head. This exercise is repeated during the first training session 10-15 times, in subsequent trainings it can be repeated 20-30 times.
