Breathe while crawling. Fundamentals of correct breathing in swimming

Many people know how to swim, but not everyone knows that it is necessary to breathe properly. There is no one strict rule for breathing, because there are different styles of swimming and you need to breathe in accordance with the style.

Professional swimmers know how to breathe properly, but the average person does not. The word "swim" does not mean what it really is. What we do with early age on water bodies is called staying on the water, but swimming is a completely different thing.

A simple swimmer after 10-15 meters of the swim stops to restore breathing, that is, to catch his breath. This is due to improper functioning of the lungs when swimming. Standard: inhale over water and exhale under water. In such a scheme, the main thing is to correctly inhale above the water while swimming, the duration of the swim depends on this.

In all existing styles of swimming, and there are only four of them, inhalation is done above the water. At first glance, there is nothing complicated, but it is not. When swimming, all muscles actively work in a person, and the chest works in “compressed conditions” and the swimmer needs more effort to inhale.

With this approach, swimming is considered the most effective view training to increase the endurance of the body and maintain a figure in good shape. The only drawback is the availability of the possibility of regular training for everyone. It is difficult to swim all year round without constant access to a water reservoir.

It is difficult to immediately learn how to breathe correctly when swimming, but there are no barriers if there is a goal. First of all, you need to control your breathing and make efforts - inhale strongly, and exhale with all your lungs. Second quite a lot important point- keep an even rhythm of breathing.

If you inhale deeply, and exhale more or less than you have, you will not get a complete cycle of breathing, which disrupts the normal inhalation of air. After several such “wrong” cycles, a lack of oxygen is already felt, respectively, after a few meters, the swimmer begins to lose his breath and suffocate.

Constant control of inhalations and exhalations will allow you to learn to keep the correct rhythm and a short time put the right breath. Constant training will develop into a habit and very soon a novice swimmer will stop paying attention to it, respectively, will learn to breathe the same way both on land and on water. Having mastered the technique correct breathing when swimming, you can learn to swim in all possible styles. Proper breathing is the correct swimming technique.

• constant control of one's own breathing during movement, leaving it rhythmic and even;
• take a breath 2 times shorter than the exhalation, taking a deep and short breath, and exhale calmly and lingeringly;
• be sure to hold your breath between inhalation and exhalation;
• for supporting high speed swimming, it is necessary to take rare breaths, making several movements on the exhale (with an increase in water resistance during inhalation, the speed decreases);
• don't break the rhythm.

Inexperienced swimmers while swimming can "choke" on the water, knock out their breath, break the rhythm and go under water. Having mastered the breathing technique, it will not be at all difficult because of a few sips of water, to clear your throat, not to break the rhythm and not to bring down even and calm breathing. A few hard workouts and you'll be a first-class swimmer.

staging correct breathing- the primary task when learning to swim in any of the styles. The swimmer who mastered correct technique breathing, and learn the correct swimming technique much faster. In the article we will consider general rules breathing during swimming, as well as briefly address the features of this process, characteristic of each of the sports styles.

How to breathe properly when swimming: general rules

The breathing technique when swimming is significantly different from the breathing technique in other cyclic types sports. Here are the general points and rules that you need to learn first:

• Where to breathe
  Inhalation is done through the mouth above the water, exhalation is always carried out into the water.
• Than to breathe
  Inhalation must be done through the mouth, and exhalation through the nose and mouth. Usually they begin to exhale through the nose and continue through the mouth, thus preventing water from entering the nasal cavity and “bleeding” the water that has already got there. Exhalation through the mouth allows you to quickly release a large number of exhaust air per unit of time. Therefore, exhaling only through the nose is permissible during light exertion, when the body's oxygen consumption is low.
• Breath power
  Water pressure on the chest is stronger than air pressure. Therefore, at first it is necessary to control that inhalation and exhalation during swimming are stronger than on land. It is recommended to inhale with such force that you can hear its sound, and exhale with all the lungs. Over time, this skill will become automatic.
• How fast should you inhale
  When swimming with all sports styles (except backstroke), the swimmer's face is under the surface of the water almost all the time, so the breath is faster and sharper than on land (and also stronger, as described above).
• How to exhale correctly
  Breathing should be even and rhythmic. Under no circumstances should you hold your breath. After you have taken a breath, immediately begin to exhale. This allows you to remove carbon dioxide, which would otherwise accumulate in the body and lead to rapid fatigue, and possibly headaches after exercise. In addition, the air trapped in the lungs has a negative effect on the position of the swimmer's body (as opposed to the chest, the legs lower), which increases the resistance of the water.
  The exhalation should be smooth and continue until the mouth is again above the water (when swimming on the chest). By the time of the next breath, it is necessary to completely empty the lungs.
  Surely you have ever seen splashes of water at the mouth of a swimmer? This happens if the athlete does not have time to exhale all the air by the time of inspiration. It is clear that such a swimmer will have less time for a full breath. The result is either a lack of oxygen in the body, or a violation of swimming technique.
• Breathing and coordination of movements
  Only breathing coordinated with movements can be considered correct. As you work on your strokes, kicks, and body position, remember to breathe properly.

Let's think a little about the synchronization of breathing and swimming movements in different styles.

Breathing technique when swimming crawl on the chest (freestyle)

The breathing technique in front crawl is much more difficult to master than in other styles. This is due to the fact that the head of the swimmer is constantly under water, and the breath itself takes very close to the surface.

Breathing while swimming on the front crawl coordinates with hand movements. To inhale, you need not sharply turn your face towards the hand that is ending the stroke at that moment, while the other hand makes an influx. The head rotated for inhalation should move simultaneously with the shoulder girdle. The beginning of inhalation falls on the exit from the water to carry the hand, on the same side of inhalation. Inhalation is carried out by the mouth and lasts 0.3-0.5 seconds. The inhalation ends at the beginning of the carrying of the hand through the air, the head returns without delay to initial position. Having immersed the face in water, the swimmer begins to exhale.

Speaking about breathing in freestyle swimming, it is necessary to mention two very important concepts: breathing inside the front wave and bilateral breathing.

Proper breathing in front crawl means inhaling from air pocket. What is it? When swimming in freestyle, the so-called front wave is formed at the top of the swimmer's head, its curvature creates a decrease in the water level near his face. Thus, the air in the access zone is lower than expected; this phenomenon is called "air bag" or "air pocket". You can breathe inside this pocket.

To inhale from an air bag, you need to keep your head horizontal while swimming along the axis of the body (eyes look at the bottom straight ahead), turning it to the side to inhale, and not raise your head, as some do. Raising the head leads to lowering of the legs and an increase in water resistance, and during long swimming also to.

If you don’t have enough head rotation to take a breath and you have to literally twist your neck to grab a longed breath of air, then most likely you are not rotating your body enough.

Another mistake is to turn your head too much, when your gaze rushes up instead of looking to the side, leads to excessive turn of the body, further loss of balance, putting the front hand behind the central axis of the body (this axis is from top to toe) and wobbling the torso from side to side. In addition, this way you overstress your neck. Needless to say, this technique is not correct. The fear of not swallowing water is quite understandable, it usually causes an excessive turn of the head. But you need to remember that when you inhale, the waterline passes along the face of the swimmer along the edge of the mouth. To get rid of this mistake, try to keep your head while inhaling so that one eye is under water and the other is above it.

Breathing when swimming with a crawl on the chest can be unilateral (we breathe all the time to the right or left) or bilateral (on both sides). At bilateral breathing the swimmer breathes under one or the other hand. There are different schemes of bilateral breathing:

1. alternate breathing in both directions, when the swimmer breathes for every 3 strokes, less often for 5 or 7
2. complex patterns, for example, a swimmer inhales twice in a row on one side, then makes three strokes, followed by a change of side for the next two breaths (in numbers, this pattern is written as 2-3-2-3)
3. the swimmer swims through the pool, breathing all the time only in one direction, and after turning around, overcomes the next pool, breathing in the opposite direction.

Why is it important to master the technique of bilateral breathing? In short, this breathing naturally balances the movement in the water, balancing body rotation and improving grip during the stroke. There are additional bonuses: during the competition, you can see rivals from both sides, and in open water, the ability to breathe in any direction allows you to avoid waves and blinding sun.

Breaststroke breathing technique

Distinguish.

At classical breaststroke technique, at the moment of completion of the repulsion with the hands (the fastest and most powerful part of the stroke), the shoulder girdle quickly rises above the surface of the water, the swimmer vigorously brings the chin forward and begins a deep breath through the mouth. At this time, the greatest value of the angle of attack of the body is noted (from 7-9 to 16-18 °). Having completed the inhalation, the athlete immediately directs the shoulder girdle forward following the hands, while the face again plunges into the water, and quickly aligns the body closer to the horizontal. Exhalation is done during the working movement of the legs and sliding.

Exists breaststroke technique "with a delayed breath". The swimmer using this technique keeps his face lowered into the water during the entire stroke, which allows him to perform it more efficiently, since the body is in a horizontal position. To take a quick breath, the athlete raises his head after the end of the stroke, while simultaneously moving his arms forward and raising his legs. By the time the kick begins, the swimmer's face is lowered into the water, exhalation begins. The exhalation in this variation of the breaststroke is often increased at the end, in order to make the stroke even more effective. Also, this technique is distinguished by significantly less slip, characteristic of conventional breaststroke. Another characteristic feature is the almost separate coordination of arms and legs: first, a stroke with the arms, and then with the legs.

The breaststroke technique "with a delayed breath" was used, for example, by Vladimir Kossinsky (2 times silver medalist 1968 Olympics), Nikolai Pankin (world champion in 1975, bronze medalist of the 1968 Olympics), Georgy Prokopenko (silver medalist of the 1964 Olympics).

Breathing technique for swimming butterfly

IN butterfly (dolphin) breathing coordinated with the hand movement cycle. The most favorable moment for inhalation occurs at the time of the end of the stroke and the movement of the arms above the surface of the water, when the head and shoulders are in the highest position. Inhalation is carried out in the following order: at the end of the pull-up phase, the neck begins to unbend; by the end of the repulsion, the head is raised face forward and the mouth is above the surface of the water; inhale while leaving the hands from the water; after the hands pass the line of the shoulders, the face is immersed in the water. Thus, the breath is taken before the hands touch the surface of the water. The duration of inspiration is about 0.4 seconds. Exhalation begins immediately after inhalation and continues throughout the rest of the cycle of hand movements.

As a rule, in a butterfly, one breath is taken for a complete cycle of arm movements, however, well-trained swimmers can take one breath for two complete cycles.

Backstroke breathing technique

Back crawl is the only way sports swimming when breathing can be carried out voluntarily, since the athlete's face is above the surface of the water.

In practice, to establish a certain rhythm of breathing, inhalation is done at the moment of carrying one hand, and exhalation - at the moment of carrying the other. Inhalation lasts about 0.4-0.5 seconds.

Conclusion: to master any sports style swimming, you must first learn how to breathe correctly. And although not for all beginner swimmers, mastering the technique of correct breathing when swimming and coordinating breathing with swimming movements is a simple matter, in the end, the formed skill will become automatic and lead to the most efficient technique swimming and excellent results on the stopwatch.

Learning to swim is a long and complex process, which includes not only learning the correct technique of movement, but also setting the breath. The skill of proper breathing is the main task for beginner swimmers. Each style of swimming is characterized by some breathing features.

Basic principles of breathing

1. Inhalation is always carried out through the mouth above the surface of the water, and exhalation is always carried out through the nose and mouth under water.
2. Air is exhaled first through the nose and then through the mouth. This sequence allows you to exclude the penetration of water into the nose. When exhaling through the mouth, the maximum possible amount of air is emitted. Exhalation exclusively through the nose is used in cases of reduced oxygen consumption (at low loads).
3. The force of inhalation and exhalation exceeds the force of ordinary breathing on land, because. the fluid puts more pressure on the chest. When exhaling, the full volume of the lungs is used.
4. Inhalation is performed as sharply and rapidly as possible, because. the athlete's head is above the water surface for the minimum time.
5. The rhythm of breathing remains calm and even, air retention is not performed. Exhalation immediately follows inhalation in order to remove carbon dioxide from the body in a timely manner. Accumulation of this gas during swimming causes fatigue, decreased performance, headaches. With air retention, the body of the athlete changes its position. The legs descend lower relative to the shoulders, which causes increased fluid resistance. Exhalation is a long and smooth emission of air. By the next breath, the body must be completely cleared of oxygen. If the rhythm and smoothness of breathing are disturbed, a lack of oxygen may occur, which negatively affects the health of the athlete.
6. The breath and movements of the swimmer must be clearly combined with each other. Only with the observance of the breathing technique is it possible to perform the correct movements in any way of swimming.

Crawl on the chest: breathing features

The breathing technique is quite complicated, and differs in some features related to the position of the body in the water. The athlete's face is under water most of the time, and the breath is taken as close to the water surface as possible.

The movement of the upper limbs and breathing are clearly coordinated with each other. When inhaling, the head, together with the shoulder girdle, smoothly turn in the direction on which the arm finishes the rowing movement (the other arm makes an influx). Inhalation begins when the arm is extended to perform the carry. Air intake is carried out by mouth within 0.3-0.5 seconds. The end of inhalation is fixed at the initial stage of bringing the arm forward, while the head takes a straight position without delay. As soon as the athlete's face is immersed in water, exhalation is performed.

Great importance in breathing technique when swimming on the front crawl is given to breathing inside the front wave. Such a wave occurs at the top of the head, and creates a kind of air pocket that reduces the level of fluid near the mouth. In this case, the athlete may start breathing earlier than the expected time. To do this, when moving, the head is located directly along the axis of the body, the eyes rush to the bottom, and when inhaling, the face turns to the side, and does not rise up. Incorrect technique (lifting the head into the air bag) will cause the athlete's legs to drop below chest level, which will increase fluid resistance.

If there is not enough angle of inclination for a full breath, then the rotation of the body is not strong enough. And, conversely, with a greater turn (if the eyes look up, and not to the sides), the body turns excessively, the balance of balance is disturbed, the technique becomes incorrect. In this case, the speed of movement decreases, the neck muscles are overstrained. When performed correctly, the water line should be located along the edge of the mouth, one eye should be in the water and the other above the water.

Another important feature of freestyle swimming (front crawl) is bilateral breathing. The athlete can breathe in a unilateral direction (only in one direction) or in a bilateral - bilateral direction. In the second case, the breath is performed on different sides.

There are three types of bilateral breathing:

• change of sides (alternation occurs on every 3rd, 5th or 7th stroke);
• change during a turn (one pool is overcome with breathing on one side, and after a turn - on the other);
• 2-3-2-3 pattern: two breaths in a row on one side, three strokes, two breaths on the other side, three strokes.

When using bilateral breathing, the swimmer's movements become as symmetrical and natural as possible. The body rotates evenly, the degree of capture during the rowing movement improves. With such a breathing technique, it becomes possible to see other swimmers on the sides, and also take into account the weather conditions in swims in open water.

Breaststroke: breathing features

There are two types of breathing when swimming breaststroke:

1. Classic performance. Inhalation is carried out at the end of the repulsive movement of the hands. The shoulder girdle powerfully rises above the water, the chin moves forward. After inhalation, the body immediately lowers behind the hands, a horizontal position is taken. Exhalation is performed when sliding and performing a jerky movement of the legs.
2. "Delayed Breath" Inhalation is performed only after the complete end of the stroke, when the arms are brought forward and the legs are raised (the head emerges from the water). This performance makes it possible to carry out a stronger stroke, because. the body remains in a horizontal position, the face is lowered under water. Exhalation is performed with the beginning of the shock movement of the lower extremities. With this design, the slide becomes less long, the upper and lower limbs move uncoordinated with each other.

breaststroke breath photo

Butterfly: breathing features

Breathing in the butterfly stroke is consistent with the movement of the hands. Inhalation is carried out at the end of the rowing movement, when the hands are above the water. In this case, the body and head are located in the highest possible position, favorable for inhalation. At the end of the pull-up stage, the neck smoothly unbends, and by the end of the repulsion phase, the face rises up, the mouth is located above the water. At the moment the hands leave the water, a breath is taken (about 0.4 seconds). As soon as the upper limbs cross the shoulder line, the face sinks under the water. In other words, the breath is taken even before the hands touch the water. Exhalation is carried out immediately, and lasts for the remaining cyclic movement of the upper limbs.

Usually one cycle of breathing is calculated for one cycle of arm movement. Professional swimmers with good training are able to do one breath cycle for two complete cycles of arm movements.

Photo: Butterfly breathing

Crawl on the back: breathing features

With this method of movement through the water, breathing is carried out arbitrarily, because. The swimmer's head is above the water. But usually a certain technique is used to maintain the rhythm of the movements and the speed of the athlete. Inhalation is performed when one hand is carried over the water, and exhalation is performed when the opposite hand is carried. The duration of inspiration is approximately 0.4-0.5 seconds.

Proper breathing is the main component of success for swimmers. Only with the observance of the correct breathing technique is it possible to clearly coordinate the movements of the water, increase the speed of movement, and increase efficiency.

Swimming on your back breathing photo

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Experienced trainers know that crawl is the hardest for beginners. And problems arise just at the stage of mastering breathing. Crawl is an exceptionally dynamic style. The swimmer has to quickly and accurately coordinate the movements of the arms, body, head and legs, which generally seem asynchronous to beginner swimmers.

To coordinate these movements with breathing without knowing some of the nuances and carefully working out the technique is an impossible task. Errors with inhalation / exhalation lead to incorrect body position, weak strokes, shortness of breath, and rapid energy consumption. Knowing how to breathe properly when swimming crawl can easily avoid them.

Breathing underwater

First, a beginner should learn how to breathe properly under water and inhale above its surface. The rabbit exhales air when its face is in the water. You need to do this measuredly, without forcing events, but without holding your breath.

It is very important for a swimmer not to hold their breath. This leads to shortness of breath and a violation of the synchrony of all movements without exception. An experienced freestyle athlete breathes rhythmically, calmly, without effort. A powerful exit - under water, a short breath - above its surface.

Beginners should first try this technique while standing in the pool at a shallow depth. You can understand and feel how to exhale correctly into the water when swimming, using an extremely simple exercise:

• standing up, take a deep breath;
• lower your head into the water and immediately, without delay, exhale;
• rise again and inhale calmly.

So you need to repeat it many times until the primitive fear of drowning passes and the body gets used to it. the measured breathing described above. The main thing is not to take breaks and not hold your breath. Rib cage should work like a well-oiled pump, without hitches and failures.

Features of crawl swimming: how to breathe above the water

One of the main tricks is the inhalation technique. As we have already found out, it is produced above water. The problem is that the rabbit has very little time for this. How is this task solved? The nuance is to start inhaling air at the moment when the head and body are just beginning to emerge from the water.

This must be done quickly and vigorously. You should not take too deep a breath. This will lead to respiratory failure. Since the swimmer's face emerges from the water for only about 0.5 seconds, this is exactly the time allotted for breathing.

To work out such speed and rhythm, you will have to practice a lot. The following are exercises that will help with this, and recommendations for eliminating errors.

Using air pockets

The first feature is that when inhaling, the athlete slightly pulls the corner of the mouth, located at this moment directly above the water. At the same time, he quickly inhales some air.

Also, breathing when swimming crawl involves the use of the so-called air pocket. This term refers to the small volume of air located between the swimmer's head and the splash in front of it. When a person moves forward with their face down, a small wave forms right in front of them. Spreading on both sides, it forms small air pockets to the left and right of the athlete's face. Their something and is used to inhale the swimmer.

Thus, the beginner needs to learn how to inhale the air in the pocket briefly and quickly. It is important not to hold your breath and coordinate it with the movements of the body and arms. The overall picture will Full description this process.

Breathing technique for crawl swimming

Explain how to breathe while crawl swimming, the following diagram:

1. After a full exhalation, the head must be turned towards the hand (for example, the right one) that completes the stroke. The left at this moment makes the so-called influx.
2. The head must be turned quickly and absolutely synchronously with the movement of the athlete's upper body. The amplitude of head rotation should be small. The gaze is directed not up, but down or to the side.
3. The corner of the lips farthest from the water is slightly pulled back. The swimmer takes a quick, rhythmic, but not particularly deep breath. You need to inhale under the arm, at the moment when it moves forward.
4. Do not inhale too deeply. Breathing remains even and relaxed. Inhalation ends when the hand describes an arc and begins to descend into the water.
5. Lowering his head into the water, the athlete exhales intensely. This can only be done when his face is completely hidden under water. It must be remembered that crawl is a very dynamic style. Everything happens in a fraction of a second.
6. The body in the process should move straight. Head turns occur only in those moments when the athlete needs to fill the lungs with oxygen.

Proper breathing makes freestyle swimming not only comfortable, but also much more effective. The speed of the swimmer, the power of his strokes and leg swings increase. The whole body turns into an arrow aimed at the target.

Secrets of the masters

The correctness of breathing depends not only on its rhythmic pattern. The parts of the body involved in the process also matter. During training, beginners usually try to inhale and exhale only through the mouth. It requires less effort and concentration. As they get used to and master the technique, swimmers begin to use a different method, more reliable and convenient in a practical sense.

We have already found out that inhalation is done through the mouth (and it will not work otherwise). Exhalation under water should be started with the nose, gradually connecting the mouth to it. Such a powerful exhalation pushes the entire volume of recycled air out of the lungs.

The power of breathing in water is always greater than on land. The body has to overcome the pressure of the liquid column and work in a more intensive mode. When a swimmer draws air into his lungs while turning his head, he involuntarily hears his own breath. At first it is distracting, but over time it is perceived as something natural. Crawl breathing training, which will be discussed later, will help to work out this technique.

Do not raise your head while inhaling. It should only turn in one direction or the other. A professional athlete always uses bilateral (scientifically - bilateral) breathing. He turns his head and inhales alternately to the right, then to the left for each even / odd stroke. Beginners should not get carried away with one-sided breathing. It is a little simpler, but leads to stoop.

Another important point: you need to exhale with all your lungs, then the inhalation will happen more naturally and easier. Beginning athletes need to understand: the breathing process during crawl swimming is more intense and accelerated than on land.

Breathing training for crawl swimming

It will definitely come in handy for beginner swimmers. breathing exercises for swimming under water, the first exercise of which is known to many under the name "Float".

Learning to hold your breath

With the development of the “Float”, any swimming training begins in general. An exercise is performed at a shallow depth where the swimmer can stand in full height and don't go underwater. First, take a deep breath and press your chin to your chest.

Then the legs smoothly come off the bottom of the pool, and the knees are brought to the stomach. We embrace bent legs both hands. The body rests on the surface of the water like a float. The head is submerged. Exhalation cannot be done. Breathing is held for 15 seconds. Then the swimmer returns to the SP. Over time, the breath holding time increases.

Exhalation training

The body is completely relaxed and rests on the surface of the water. Lie on your stomach, face submerged in water. You can hold onto the edge of the pool with your hands. We hold our breath for as long as possible. When there is an unbearable desire to exhale, we do it vigorously, with the whole chest. Then raise your head and inhale.

Practicing breathing on land

To perform this exercise, you will need a low bench. The athlete lies on her stomach. The body is held in a slightly elevated state by the muscles of the back; hands perform movements as when swimming crawl. According to the scheme described above, breathing is practiced along with swinging arms. Turns of the head to the left and to the right alternate. This exercise will form an idea of ​​​​how to breathe correctly when swimming in a crawl even before the athlete plunges into the pool.

Typical beginner mistakes

The most common flaws of beginner athletes include the following:

1. Holding breath. The complexity of mastering the described technique often leads to the fact that beginners simply hold their breath for 1-2 strokes. This is the biggest mistake! Each immersion in water should be accompanied by a full exhalation. Raising his head above the water, the athlete must inhale. Otherwise, his whole body will be tense and his strength will quickly be exhausted.
2. Extra head movements. The body of a good rabbit resembles a torpedo striving for a target. It doesn't wobble from side to side. There is no extra movement of the head up and down. During crawl swimming, only turns left and right to take breaths are allowed. If the swimmer throws his head back, his body "walks", which affects the quality of the glide.
3. Too much head turn. This is also unacceptable, because it overstresses cervical region and quickly leads to fatigue. The head should turn slightly and only with the shoulder girdle. The movement must come from him.
4. Weak body work. It has already been mentioned above that the athlete's head should not be thrown back. No need to arch your back or tilt your body forward either! Such actions disrupt the rhythm of breathing and impair the quality of forward gliding. The body of the swimmer must perform rotational movements around its axis. First in one direction, then in the other direction.
5. Retention of breath after inhalation. This is a typical mistake of beginners who have not fully mastered the breathing technique. Delays quickly unsettle, take away strength to perform other movements and time to exhale.

The above breathing technique, exercises and description common mistakes will help beginner swimmers quickly master crawl. As soon as all the puzzles - body rotation, head turns, inhalations / exhalations - line up in a single picture, everything will be much easier. Consider our recommendations and enjoy swimming lessons!

Those who swim in the pool do not pay attention to their breathing. Those who want to swim professionally, master the correct breathing when swimming. It is on this that the speed of the swimmer depends, with which he will move in the water and what distances he will swim. It is from breathing that fatigue and well-being depend. Incorrect breathing is a serious obstacle during training, which will lead to unpleasant consequences.

Having mastered breathing while swimming, the athlete proceeds to full training on the water. It depends on how he will make his movement. The style has its own breathing technique when swimming. Before you start swimming in any style, it is important to learn how to breathe while swimming in such styles as crawl, breaststroke, butterfly, freestyle and other styles.

Photo 1. The technique of correct breathing in swimming is an important point in the preparation of a swimmer.

Success in learning to swim depends on correct breathing, regardless of style. If a person wants to learn how to swim, first of all he learns to breathe correctly. A swimmer who has mastered proper breathing when swimming will master any technique of this sport.

Learning to breathe properly is difficult. The first swimming lessons are not held in the pool, but on land. This makes it easier to master the basic principles of breathing and then apply them during training.

Photo 2. First training respiratory system carried out on dry land.

Correct technique breathing while swimming will allow a novice athlete to quickly achieve the desired results.

• When in water, the body is subjected to serious pressure. The chest shrinks from this.
• Improper breathing causes tinnitus, dizziness and headache in the temples and neck.
• Proper breathing technique when swimming helps you move with speed in the water. At the same time, the swimmer gets tired less and covers the distance.
• Breathing while swimming helps you stay underwater more confidently and synchronize your movements with your arms and legs.
• Holding your breath increases the amount of carbon dioxide in your body. This results in a lack of oxygen, which leads to fatigue.

Photo 3. Properly set breathing technique when swimming in the "dolphin" style helps to save energy

Breathing technique when swimming plays a key role. However, it differs from the techniques used in other cyclic sports.

Not for all beginner athletes, mastering the technique of correct breathing when swimming, coordinating their breathing with swimming movements is considered a simple matter, in the end, the formed skill will become automatic and lead to excellent results on the stopwatch and effective swimming technique.

Proper breathing while swimming, the style has its own technique, which is mastered before swimming. There are some general tips on how to breathe properly while swimming. They apply to all styles:

• Try to breathe evenly, calmly, deeply and rhythmically.
• Inhalation is done with the help of the mouth, above water, and exhaled under water with the help of the mouth and nose. Exhalation begins with the nose, continues through the nose and mouth at the same time. This helps prevent water from entering the nasal cavity. Exhale air faster through the mouth.
• Inhale quickly and sharply to inhale enough air in a short period of time.
• Exhale stronger than out of water. It is made light by everyone, smooth and uniform, by inhalation the lungs release. Exhale constantly. Exhalation begins as the swimmer's head is under water and ends before a new breath. If you do not exhale completely, then the subsequent breath will be defective, and the athlete will feel that he does not have enough breath when swimming.
• Holding your breath is undesirable. After inhaling, begin to exhale, this will get rid of carbon dioxide. If it accumulates a lot, then the swimmer will quickly overtake fatigue and even headache.
• To inhale, the head emerges from the water. No other body parts appear on the surface.
• The crown is not over water. Do not lift your head up - it is held evenly, the face looks down. This is how the locking of the nasopharynx works, and the neck muscles will not tense up.
• Don't stay underwater for long. When you feel that the air is over, gently raise your head to inhale. For an ordinary person, the time to exhale under water is 5-7 seconds.

Photo 4. Swimmers adjust their breathing before starting swimming movements.

Proper breathing is not an easy task. Beginners will have to control their breathing all the time. In the future, correct breathing when swimming will become a habit, and everything will happen automatically.

Exercise	Instruction
Deep breathing practice	Exhale completely (so that there is no air left in the lungs). Keep counting out loud. When you can no longer count, your lungs will be empty. Let your diaphragm drop freely, but keep your abdominal muscles relaxed. Your belly will expand. This will give more space to the lungs and allow them to fill with more air.
Breathing with resistance	Breathe normally through your nose. You need to take a few deep breaths. After that, exhale through your mouth (while only slightly opening your lips). They need to be opened a little, so that the air comes out in small portions with resistance. Try to do this as often as possible so that your lungs can get used to holding air. Another method for developing the lungs based on this principle is to inflate balloons.
Tube exercise	It is necessary to take a piece of a tube of small diameter (so that the tube can easily fit in your mouth, but so that it forces you to open your jaws). Such a tube should not be very long. You need to breathe through your mouth. Breathe slowly, as fast breathing can make you dizzy soon.

Breathing exercises.

Breathing technique for crawl swimming

How to breathe while crawl swimming? It is important to learn proper breathing when swimming crawl. The head is always under water, and the breath has to be done at a small distance from the surface of the water.

Breathing during swimming in this style, a clear movement of the hands is important, and breathing adapts precisely to it. Inhalation is done when one hand completes the movement, and the other prepares to repeat it.

Photo 5. When performing the freestyle swimming technique, it is important to have time to take a breath while turning your head above the water.

To inhale, the athlete turns his face towards the arm, which is making an active movement at that moment. It starts when the hand is lifted out of the water and lasts 0.3-0.5 seconds. The moment of inhalation comes to an end, when the hand begins its movement through the air - the head takes its previous position. Exhalation begins without delay, as the face will be turned to the bottom of the pool.

The head is held horizontally. Look at the bottom of the pool. You can’t turn your head sharply, your neck will start to hurt. Also, do not lift it during inhalation. This lowers the legs, increases the resistance of the water and reduces the speed. To inhale, turn your head. If this is not enough to take a breath of air and you have to twist your neck, you rotate your body a little.

You don't need to turn your head too hard. The gaze during inhalation is directed not up, but to the side. Otherwise, the balance is disturbed, which leads to wobbling of the body. An excessive turn of the head is explained by the fear of swallowing water and choking. But the waterline during inspiration should pass along the very edge of the mouth. It's easy to control. Let at this moment one eye be above the water, and the other - below.

Photo 6

During crawl swimming, the swimmer breathes like right side, as well as on the left. Alternate alternation of sides is also possible. Inhaling under the arms is called bilateral breathing.

Proper breathing while crawling will help you swim smoothly and technically correctly, avoiding fatigue and other unpleasant effects.

Breaststroke breathing technique

How to breathe properly while swimming breaststroke. Breathing technique (classic approach) involves lifting above the water shoulder girdle at the moment of repulsion by hands. This is a strong movement, the swimmer lifts his chin forward and swallows air deeply through his mouth.

Photo 7. Breaststroke swimming is a grueling and difficult technique, and if you breathe incorrectly, you cannot swim in it for a long time.

Breathing during breaststroke swimming, the end of the breath occurs with the completion of the stroke. As the arms begin to move forward, the head sinks into the water. The rest of the respiratory cycle - the face is in the water up to the hairline. Air is exhaled under water at the moment of kicking and when the swimmer slides on the chest. Proper breathing when swimming breaststroke is half the battle in improving swimming technique.

The late-breath breaststroke breathing technique is popular. In this case, the head is lowered during the stroke. The body lies horizontally, and from this effort during rowing movements become more effective. The swimmer raises his head after completing the rowing motion, and the breath is taken while extending the arms and raising the legs. Important element correct breathing technique also in how you work with your arms and legs - a uniform rhythm of strokes and breaths, alternation of tension and muscle relaxation.

Breathing technique for swimming butterfly

The butterfly swimming technique is also called the dolphin style. In this case, breathing depends on the movement of the hands and occurs in accordance with them. The breath is produced when the head and shoulders are on top - the hands move above the water, completing the stroke.

Photo 8. Dolphin swimming technique requires good lung function for quick breaths before diving.

Breathing technique when swimming butterfly:

• After pulling up, the neck smoothly bends, the head rises, the face is directed forward, the mouth is above the surface of the water.
• Inhale as the hands come out of the water. Inhalation is performed in 0.4 seconds.
• When the hands pass over the line of the shoulders, the face sinks into the water. It is important to have time to inhale before the hands reach the surface of the water.
• Inhale, and immediately begin to exhale.

Proper breathing when swimming with a butterfly means one breathing cycle (inhale-exhale) for one full movement of the arms. Professional athletes take one breath-exhale for two full cycles of hand movements.

Proper breathing while swimming in the pool

Proper breathing when swimming in the pool depends on what style and breathing exercises you choose. Mastering any method of swimming, study the correct breathing technique corresponding to it.

Photo 9. When teaching a child to swim, attention should be paid to breathing.

When swimming in the pool, it is important in the first steps in mastering aquatic species sports, keep your breathing under control, so you will be able to swim in the pool quickly and technically correctly.

In the pool, it is easier to learn proper breathing under the guidance of a trainer. A professional will tell you how to breathe while swimming in the pool, point out your mistakes.

When starting training, tune in to the fact that at first you will have to keep your breathing under control, not for a moment forgetting about the correct alternation of inhalations and exhalations. It will become a habit, you will start to stick to the right rhythm, stop thinking about it, and enjoy swimming to the fullest.

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