Best Breathing Techniques for Open Water Swimming

Breathing may be automatic on land, but in open water swimming, it’s a critical skill that can mean the difference between a smooth, efficient swim and one filled with anxiety and fatigue. Unlike the pool, the open water brings waves, cold temperatures, murky conditions, and no walls for rest — all of which make proper breathing even more essential.

Whether you’re preparing for a triathlon, a long-distance race, or recreational ocean or lake swims, this guide covers the best breathing techniques for open water swimming and how to train for them.

🌊 Why Breathing Is Harder in Open Water

Open water presents several challenges:

• Choppy or rough water can splash into your mouth or block breathing windows.

• Limited visibility can disorient you, making it harder to maintain rhythm.

• Anxiety or cold water shock can lead to shallow, rapid breathing.

• Longer distances mean you need to pace your breath to conserve energy.

🧠 Core Principles of Open Water Breathing

To breathe effectively in open water, focus on:

✅ 1. Calm, Controlled Exhalation

Never hold your breath. Exhale fully underwater so your body is ready to inhale when your head breaks the surface.

✅ 2. Bilateral Breathing

Practice breathing on both sides during training. It:

• Helps balance your stroke

• Prepares you for waves or glare on either side

• Improves body symmetry

✅ 3. High-Elbow Recovery and Low Head Turn

Turn your head just enough to breathe, keeping one goggle in the water. This minimizes resistance and maintains rhythm even in rougher conditions.

✅ 4. Breathing Every 2–3 Strokes in Races

Don’t wait until you’re gasping. For endurance, breathing every 2 strokes (or alternating 2 and 3) is ideal. Increase the interval only if you're calm and efficient.

🏊 Best Breathing Techniques and Drills for Open Water

🔹 1. Sighting + Breathing Combo Drill

Practice lifting your head to sight and then turning to breathe in one fluid motion.

How to do it:

• Every 6–8 strokes, lift your head slightly forward to spot a landmark.

• Immediately turn to breathe on one side, then resume your stroke.

✅ Helps you stay on course without breaking rhythm.

🔹 2. Breathing Pattern Progression Drill

Improve your ability to adapt breathing frequency.

Set example:

• 4x50m breathing every 3 strokes

• 4x50m breathing every 5 strokes

• 4x50m breathing every 2 strokes (sprint pace)

✅ Trains lungs and simulates changing race conditions.

🔹 3. Swimming with Fins + Hypoxic Sets

Use fins to support longer swims while reducing stroke count and increasing breath control.

Example set:

• 4x100m freestyle with fins

  • 1st 25: breathe every 2

  • 2nd 25: breathe every 4

  • 3rd 25: breathe every 6

  • 4th 25: breathe every 2

✅ Builds breath control and cardiovascular capacity.

🔹 4. Tumble Turn Breath Hold

At the wall, do a flip turn, glide 5–10 meters underwater, then begin stroking and breathing normally.

✅ Mimics the breath hold required after starts or turns, training your body to stay relaxed without oxygen.

💨 Managing Breathing Under Stress

If anxiety or panic sets in:

• Slow down your stroke and take 2–3 easy breaststroke pulls

• Focus on long exhales to trigger a calming effect

• Practice cold water acclimation and pre-race breathing exercises

✅ A calm breath is a strong breath.

🎯 Race-Day Breathing Tips

• Warm up with a few easy swims to normalize breathing and heart rate

• Start the race breathing every 2 strokes until you're in a rhythm

• Avoid gulping air — inhale deeply, exhale completely

• If caught in waves, breathe on the calmer side

🏁 Final Thoughts

Mastering your breathing is the cornerstone of open water success. The best open water swimmers aren't just fast — they're calm, efficient, and in control of every breath. With focused training, smart breathing patterns, and the right mindset, you can swim stronger and more confidently no matter what the water throws your way.