4LearnSwim Pathway, stage 4: First stroke
How to breathe while swimming
Most beginners who say they run out of breath aren't short of air. They're holding it. Learning to breathe out underwater is the single change that makes swimming feel easier.
Short answer
Breathe out steadily through your nose and mouth while your face is in the water. When you turn or lift to breathe, your lungs are already mostly empty, so you just take a quick breath in. Then face back in and exhale again.
The mistake almost everyone makes
Beginners take a breath, hold it with their face underwater, then try to breathe out and in during the second their mouth is clear. There isn't time for both. You gasp, get half a breath, and by the fourth stroke you're exhausted. Holding your breath also builds up carbon dioxide, which is what creates that desperate "I need air" feeling.
Breathing drills, in order
- Bubbles at the wall. Face in, breathe out slowly through your nose and mouth for about 3 to 5 seconds. Lift, breathe in, repeat.
- Bobbing. In chest-deep water, sink down while breathing out, push up, breathe in, sink again. Find a rhythm.
- 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 pattern. Breathing every 2 strokes (same side) is easiest for beginners. Every 3 strokes alternates sides and can come later.
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 should always be within arm's reach of a supervising adult.
Common questions
Should I breathe out through my nose or mouth?
Either or both. Many swimmers breathe out through both. Breathing out through the nose helps keep water out, which is useful for beginners.
Why do I feel tired so quickly when swimming?
Usually breath-holding, a lifted head, or kicking too hard. Fix breathing first; it often solves the tiredness.
Is it okay to breathe on one side only?
Yes, at first. Most beginners find one side more natural. Learning both sides later helps balance your stroke.
Written by the Swim2u Swim School coaching team. Last reviewed 18 September 2026.