4LearnSwim Pathway, stage 4: First stroke
How to breathe while swimming
Feeling short of breath while swimming can have several causes, including holding your breath, a rushed exhalation, lifting your head, kicking hard or swimming faster than you can sustain. Beginners can first practise a relaxed underwater exhalation and an unhurried rhythm.
Short answer
Exhale gently through your nose, mouth or both while your face is in the water. Turn to the air without straining, take a controlled breath in, then return the face to the water and resume the exhale. The suitable rhythm depends on the stroke, pace and learner.
A common timing mistake
Some learners hold their breath while their face is underwater, then try to breathe out and in while their mouth is clear. This leaves little time to inhale and can make the breathing cycle feel rushed. A gentle underwater exhalation can make the next inhalation easier to time.
Breathing drills, in order
- Bubbles at the wall. In shallow, supervised water, put your face in and exhale gently for a comfortable duration. Lift, recover your breathing and repeat without straining.
- Bobbing. In chest-deep water where you can stand, lower while breathing out and rise to breathe in. Pause between repetitions; do not use rapid repeated breathing or prolonged breath-holding.
- Side breathing at the wall. Holding the wall, face in, exhale, then turn your head to the side (one ear stays in the water) and breathe in. Turn back and exhale.
- Kickboard breathing. Kick with a board, face in, turning to the side to breathe every few kicks.
- Add it to freestyle. Breathe as one arm pulls back, turning your head with your body.
Freestyle breathing for beginners
- Turn, don't lift. Rotate your head to the side. Lifting it forward sinks your legs.
- Keep one goggle in the water. That's about how far to turn.
- Breathe with the arm. Turn as the arm on that side finishes pulling back, and return your face as the arm swings forward.
- Pick a workable pattern. Breathing every 2 strokes on one side may simplify timing for some learners. Bilateral or other patterns can be introduced according to comfort, technique and goals.
Common breathing mistakes
| Problem | Fix |
|---|---|
| Running out of breath after a few strokes | Exhale fully underwater; don't hold your breath |
| Swallowing water | Turn a little more, and breathe from the corner of your mouth in the "pocket" beside your head |
| Legs sink when you breathe | Turn your head instead of lifting it; keep looking sideways, not forwards |
| Water in the nose | Keep a gentle stream of bubbles out through your nose |
| Stroke stops when you breathe | Keep your leading arm stretched out in front while you turn |
Breathing in breaststroke and backstroke
In breaststroke, you breathe in as your arms pull and your head rises naturally, then breathe out as you glide. In backstroke your face stays out, but a steady rhythm (in on one arm, out on the other) still helps.
Practise safely
Practise in water shallow enough to stand in, at a pool with a lifeguard or a capable adult watching you. Never practise breath-holding or floating alone in deep water. Children need close, age-appropriate supervision by a responsible adult.
Technique source
Swim England’s front-crawl breathing drills separate exhalation, kicking and full-stroke coordination. Beginners should practise only in conditions appropriate to their ability and avoid breath-holding challenges.
Common questions
Should I breathe out through my nose or mouth?
Either can work. Exhale gently through your nose, mouth or both, choosing the option that feels controlled and helps you keep water out.
Why do I feel tired so quickly when swimming?
Possible technique factors include holding your breath, lifting your head, kicking hard or swimming faster than you can sustain. Tiredness and breathlessness can also have non-technique causes. Stop if you feel unwell, dizzy, have chest pain or unusual breathlessness, and seek qualified medical advice.
Is it okay to breathe on one side only?
Yes, especially while learning. Practising the other side later may improve adaptability and stroke symmetry, but the appropriate breathing pattern depends on comfort, skill and goals.
More on SwimmingCourse.sg: What is bilateral breathing? and How to breathe while swimming.
Written by Alvin, SSI Swimming Instructor Trainer, published with Swim2u Swim School. Last reviewed 26 October 2026. How we check our content.