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.

Do you feel out of breath after swimming just one length - even when you are trying to take it easy?

This is very common when you are learning to swim. It doesn’t necessarily mean that you are unfit or incapable of swimming further. The problem may be the way you are breathing.

The problem

Many beginners take a breath, put their face in the water and then hold that breath.

As the need to breathe becomes more urgent, they try to blow out and breathe in almost at the same time. The result is a hurried gasp, rising tension and the feeling that there is never enough air.

Why it happens

While you hold your breath, carbon dioxide builds up. This creates an increasingly uncomfortable urge to breathe.

If you wait until the final moment to exhale, there is very little time to take your next breath. Your breathing becomes rushed, your body tightens and swimming quickly feels like hard work.

The key is to breathe out slowly while your face is in the water. Then, when you lift or turn to breathe, you only need to breathe in.

Try this in the pool

Choose a comfortable depth and hold a float in front of you.

Kick gently and repeat this simple pattern:

1. Breathe in.
2. Put your face in the water.
3. Slowly blow bubbles.
4. Lift or turn your head and take another breath.

Keep the exercise relaxed. You are not trying to travel quickly or cover a particular distance. Concentrate on making the bubbles slow and continuous.

Practise for two to five minutes, resting whenever you need to. Once the rhythm feels easier, try using the same steady exhalation while swimming a few relaxed strokes.

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 hold your breath underwater and then force all the air out at the last moment.

If your bubbles suddenly explode just before you breathe, make the exhalation gentler and begin it earlier.

Remember

Breathe in above the water and breathe out slowly beneath it.

You don’t need a huge breath. You need a calm, repeatable rhythm.

Want more help?

Want more help building a relaxed and reliable breathing rhythm?

​The Complete Beginners Guide to Swimming includes further breathing practice and clear, progressive guidance to help you feel more confident in the water.

​Check it out right here.​

See you next week,

Mark
Swim Teach

P.S. Keep it simple: breathe in above the water and slowly blow bubbles below it. Give it a try, and reply to let me know how you get on.