24 Feb How to Breathe Under Water – Breathing Exercises For Beginners
For beginners to swim, surely the most difficult thing is not pedal practice but underwater breathing. Many people who come to swimming but do not know how to breathe will find swimming very difficult. Therefore, we will show you how you can breathe underwater and make your swimming skills better!
Breathing exercise – Step by step
It is a water breathing exercise, which is how to inhale and exhale in the water. It will help you understand the principles and rhythm of respiration to apply to the entire swimming process in the future. Another exercise is a floating exercise that will help you initially feel the body’s buoyancy, the relationship between that buoyancy and respiration rate. Let’s watch and practice together.
Step 1: Exercise ball breathing
You can do this in shallow water, best standing next to the edge of the tank. Open your mouth in a deep breath, then lower your body so that the whole body, including the head, sinks into the water. While in the water, close your mouth and push the air out through your nose. Then continue to stand up again, stick the head up and open your mouth to breathe in. Keep repeating the up and down movements like that combined with the breathing in and out. Emerge then inhale, sank down then exhale.
Always keep the principles of breathing in by mouth and breathing out through the nose. This is because the nostrils are quite narrow, when you emerge there will be water flowing from your head to your face. If inhaled through the nose, it is very easy to inhale water into the trachea, causing extremely uncomfortable choking. The mouth can always be opened wider, so it’s much easier to take a breath.
You should remember, always keep the head straight, when leaning down slightly, leaning forward. Absolutely do not tilt your head backwards, because if you tilt your head, it will easily lead to water entering your mouth or nose causing choking water. In addition, pay attention to keep the exhaled phase under water longer than the emerging phase to take breath. Similarly in the whole process of swimming later, your head will be mostly underwater, only rising for a moment and then back down again. Please do a rhythmic up and down movement with a state of relaxation throughout the body, no tension, no jerky.
This type of water breathing is most basic, similar to breathing in breaststroke. Therefore, you should get acquainted, practice many times to master. The important point is to grasp the rhythmic up and down, breathing in and out rhythmically.
Step 2: Practice tilting your head
Once you get used to the rhythm of the step 1 exercise, move on to adding tilting breathing. This is the same breathing posture in front crawl stroke. You hold one hand on the wall of the tank, keeping that arm perpendicular to the wall during the exercise. The other hand is clasped, to close the body. The inhalation and exhalation rate is the same as in step 1, but instead of going up and down vertically, we turn our body to tilt our head, stick our mouth out of the water and inhale.
Note, when you face underwater to breathe out, your eyes will look straight to the bottom of the tank, your head is slightly down so your chin is close to your chest. When turning to take breath, combine head slightly to keep the top of the head low, the head is always close to the arm that is reaching forward.
Note further, the rotation is to rotate the upper body, rotate the spine from the waist to the head, not just rotate the neck. You can notice that the shoulder on the side of your arm will be seen, you will rotate it horizontally when you take a breath, then return to the balance of your shoulders when you face and exhale.
Once you get used to one side, then change to the other side. Practicing both sides evenly from the start is very important. Because a lot of people, after striding, are used to breathing on only one side, it is very difficult to practice on the other side at that time. But if swimming stride only breathing on one side, most of them are skewed, displaced, affecting the streamline posture, reducing glide.
The tilt-head breathing technique in stride swimming is more difficult than the up and down pattern of breaststroke. Because it has to incorporate swivel movements, tilt the head and open mouth to take a breath to the side and mouth position close to the water. However, if you pay attention to practice, you will soon master this move. Always remember that when you tilt your head to get air, the head still needs to sink halfway below, not completely out of the water.
Step 3: Exercise to sense the buoyancy
Once you get the hang of it, and you have mastered the rhythm of breathing in and out as reflexes, try this exercise to get a feel for the buoyancy of your body. Still standing in the shallow tank, after taking a deep breath, you tilt down and breathe out slowly to prolong the phase under water. At first when the air is full in the lungs, you will find the upper body very floating. As the air pushes outward, the buoyancy decreases and you sink. Until the breath is almost gone, sinking to the bottom, then stand up again, get up to take a breath to perform the next cycle.
Next is another sense of buoyancy. In this article, you will try your best with the ability to hold your breath. So at first relax your whole body, do a few ball breaths to prepare for the most comfortable state. To start, take a deep breath, but don’t try to inhale as much as possible, only around 80% of the maximum. Then keep a little, curl your legs around like a ball. Because the air is kept in your chest, you will float close to the water.
Just keep on that, until you start to feel the end, you gradually push out. The body will gradually lose its buoyancy and sink gradually like the previous one. When it sinks completely, hits the bottom, then stands up again to get up to take a breath. You can try this article many times to understand, to grasp the feeling and relationship between breathing and the body’s buoyancy.
Step 4: Exercise breathing in deep
Note, initially you should try near the wall of the tank, there is a place that can cling to prevent. Or within the control of friends, others ready to assist if needed.
You stand at the bottom of the tank and turn slightly, when the head comes out of the water, take a quick gulp and then sink again. Foot bottom, then turn slightly up. Perform a calm, adjustable movement to slowly push out the air to synchronize with the up and down beat. Remember, every time you take in air, your body always has enough oxygen for a relatively long, comfortable amount of time for you to sink to the bottom and bounce again. Therefore, just practice calm, self-confidence, not rushing, not struggling. Because doing so will make you easily fall into panic and quickly exhausted.
You can also combine using your hands to push the water if you want the rhythm to rise and fall faster. Push up so that the body sinks, pushes back to the bottom when it wants to rise.
So, with this guide you will be able to familiarize yourself with water breathing exercises. Getting used to your breathing and feeling your body buoyancy is the first step in getting started with swimming. Mastering breathing, proactive in regulation, and providing oxygen are the key factors in deciding whether you can do all the rest or not. Wish you success!