The Swim Teach Weekly 1–2–3

One teaching goal. Two ways to communicate it. Three phrases to try.

Hi there, Mark here. Hope all is well with you.

Welcome to this week’s Swim Better Weekly - one small change to make swimming easier.

The problem

Putting your face underwater can feel like too big a leap.

You may tense up, hold your breath or pull away as soon as the water reaches your nose and eyes. When that happens, even a simple exercise can feel overwhelming.

Why it happens

Going underwater isn’t one big skill - it’s a gradual progression.

Getting your face wet comes first, followed by partial submersion and, only when you feel ready, complete submersion. Breaking it into smaller steps gives you time to become familiar with each sensation while remaining in control.

Try this in the pool

Start in comfortable shallow water and practise only as far as you can while staying calm.

1. Gently splash some water onto your cheeks and chin.
2. Lower your mouth until your lips touch the water, then lift your head again.
3. When that feels comfortable, place your lips in the water and slowly blow a few bubbles.

Practise this for around 3 minutes, stopping before you feel anxious. You can repeat it later or continue with a short, easy swim if you feel comfortable.

For a more detailed approach to getting your face wet and progressing to complete submersion, click here.​

A quick safety reminder: never swim or practise alone. Use a supervised pool and stay within a depth that feels safe for your current ability. If you’re nervous or unable to swim independently, practise with a qualified swimming teacher or another responsible person close by.

Watch out for…

Don’t jump straight to holding your whole head underwater.

Taking too large a step can increase tension and make the water feel more frightening. Stay with the smallest step until it feels familiar, then move on gradually.

Remember

Calm first. Deeper comes later.

Want more help?

If putting your face in the water still feels daunting, a clear sequence of small, manageable steps can help you progress without feeling rushed.

​The Complete Beginners Guide to Swimming contains a full, gradual approach to learning how to go underwater, along with confidence-building guidance for nervous beginners.

See you next week,

Mark
Swim Teach

P.S. There’s no prize for going underwater quickly. Finishing a practice feeling calm is progress.