2LearnSwim Pathway, stage 2: Body position
How to float in water
Floating is where you discover the water will hold you up. It's also the body position every stroke is built on. Most people can float; they just need to stop fighting it.
Short answer
Take a breath, relax, keep your head in line with your body (face down on your front, ears in the water on your back), and spread your arms and legs wide. Keep some air in your lungs. If your legs sink slowly, that's normal; a gentle kick fixes it while swimming.
Why floating works
Your lungs act like a buoy. With air in them, most of your body is supported by the water. Muscle is denser than fat, so people with lean, muscular legs often feel their legs sink. The water still holds you; you just float at more of an angle.
How to float on your back
- Stand in shallow water with a coach or partner beside you if you're nervous.
- Lower your shoulders under the water and lean your head back until your ears are underwater.
- Look straight up at the ceiling or sky. Don't lift your chin to your chest.
- Push your tummy up gently and let your feet lift off the floor.
- Stretch your arms out to the sides. Wider arms make you more stable.
- Breathe normally, keeping your lungs fairly full.
To stand up: tuck your chin, bring your knees towards your chest, sweep your arms forward and down, then put your feet down.
How to float on your front
- Holding the wall, take a breath and put your face in, looking at the floor.
- Let your feet rise behind you. Relax your legs.
- Let go and spread your arms and legs like a starfish.
- Breathe out slowly through your nose as you float.
- To stand, bring knees in, press your hands down, lift your head and place your feet down.
Why can't I float?
| What happens | Likely cause | Try this |
|---|---|---|
| Hips sink first on your back | Sitting as if in a chair | Push your tummy up towards the surface |
| Legs sink on your front | Head lifted, or naturally dense legs | Look straight down; press your chest in gently |
| You sink after breathing out | Emptying your lungs | Keep lungs fuller when floating still |
| You roll to one side | Arms close to your body | Spread arms wider |
| Everything sinks slowly | Tension | Relax shoulders and neck; it takes a few attempts |
How to float while swimming
In swimming you're not floating still; forward movement and a steady kick help keep you level. The same principles apply: head in line with your spine, looking down (or up on backstroke), and a long body. When swimmers' legs drag, it's usually because the head is too high.
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
Is it true some people can't float?
A small number of people float very low, often with dense, muscular bodies. Almost everyone can float with full lungs, even if at an angle. Everyone can learn to swim; low floaters just rely more on body position and kicking.
Is floating on the back easier?
Many beginners find back floating easier because their face is out of the water. Others feel exposed on their back. Learn both.
How long should I be able to float?
Being able to float calmly for 10 to 20 seconds and stand up is a good sign you're ready to move on to gliding and kicking.
Written by the Swim2u Swim School coaching team. Last reviewed 18 September 2026.