Do you have a breathing pattern?

Efficient breathing patterns vary. There is no right way, only the best way for you. In most cases, every 3rd or 4th stroke is the pattern I like to teach.  Based on my experience coaching others, when they breathe to frequently, every 2 (left/right) arm strokes, they become breathless, like hyperventilating.  If they struggle with breathing every 3rd, often it is because they are not efficient breathing to the non-dominate side, so then every 4th, keeping to the dominate side, seems to be the best pattern for them.  Is Bilateral Breathing Important? Yes for balance, navigation, and strengths in both arms. You don’t make it a first priority, get comfortable breathing to the dominant side before you breathe to the non-dominate side, then get comfortable breathing to the non-dominate side before you bi-lateral breathe.

If a swimmer is struggling with breathing to the dominant side, it does not make sense to incorporate breathing to the non-dominant side (bilateral breathing) until you are comfortable breathing to the dominant side. 

Causes of breathlessness

I recommend the 2/4 stroke pattern, exhaling underwater as they rotate to inhale, and stroke drills that help with balance, rotation, and alignment.

Once an athlete is comfortable breathing to the dominant side,  then they will practice the same techniques breathing to the non-dominate side. The best way to become more comfortable breathing to the non-dominate side is to only breathe to that side. By practicing breathing on your weakest side you will also improve your bilateral breathing technique. 

Why bilateral is often the “best” answer.

One issue with breathing to one side only is that it can create an imbalance of body rotation and arm strength.   If you are a one side frequent dominant breather, chances are you only rotate to one hip and your non-dominate breathing sidearm is often weaker. The weakness happens when you rotate for an inhale, the non-dominate side/arm tends to pull wide, or “fall”, and pull too soon, while your face is out of the water to catch a breath; and that can create lack of a  “catch and push”, propulsion from that arm, and over time that arm does not gain strength and your improvement in pace plateau. 

To combat this issue I encourage swimmers not to breathe so frequently and when they rotate to inhale to leave their arm extended to inhale then as they rotate their face back into the water to exhale,   initiate the catch and push when face returns looking down. Wearing a snorkel helps so you can watch your arm catch and push over the black line past their hip to gain strength.

Despite varying patterns in open water, I discuss more in this video, you want to practice in the pool to gain comfort and confidence. 

Remember, the best breathing rhythm will vary from swimmer to swimmer. Practice the above techniques and patterns to see how you can get a good breath and how your technique changes to not only get a good breath, but also to get stronger propulsion on both sides.

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