How to Improve Bilateral Breathing for Open Water Efficiency
- SG Sink Or Swim
- 4 days ago
- 8 min read
The Rhythmic Advantage — Mastering the Breath Pattern That Transforms Open Water Performance
In the unpredictable world of open water swimming, where waves crash, currents pull, and navigation is everything, one skill quietly separates the efficient from the exhausted: bilateral breathing. While pool swimmers can rely on black lines and consistent conditions, open water swimmers must adapt constantly—and bilateral breathing is their secret weapon.
Unlike unilateral breathing (breathing to one side only), bilateral breathing—taking breaths every three strokes, alternating sides—creates balance, improves sighting, and builds the respiratory resilience needed for long-distance success. Yet many swimmers struggle to master this essential skill, defaulting to their dominant side and sacrificing efficiency in the process.
In this comprehensive guide, we'll break down how to develop and perfect bilateral breathing specifically for open water efficiency, from foundational drills to race-day execution.
Why Bilateral Breathing Is Non-Negotiable in Open Water
The Physics of Balance
When you breathe to only one side:
Body alignment suffers: Your stroke becomes asymmetrical
Swimming in circles: Most swimmers naturally veer toward their breathing side
Increased drag: Uneven body position creates resistance
Neck and shoulder strain: Repetitive motion on one side leads to fatigue
Bilateral breathing solves these problems by:
Maintaining straight-line swimming: Critical for navigation
Balancing muscle engagement: Reduces injury risk
Improving body position: Symmetrical rotation keeps hips high
Enhancing sighting ability: Breathing to both sides provides better environmental awareness
"In open water, bilateral breathing isn't just technique—it's survival."— Penny Lee Dean, English Channel Record Holder
The Science Behind Bilateral Breathing Efficiency
Respiratory Benefits
Research shows that bilateral breathing:
Increases lung capacity by 15-20% compared to unilateral breathing (Journal of Sports Sciences)
Improves oxygen utilization through balanced diaphragmatic engagement
Reduces respiratory fatigue by alternating breathing muscles
Enhances CO₂ tolerance through controlled exhalation patterns
Biomechanical Advantages
Bilateral breathing creates:
Symmetrical stroke mechanics: Equal power on both sides
Consistent body rotation: 30-45° on each side
Improved catch efficiency: Balanced high-elbow position
Reduced energy expenditure: 8-12% less effort over distance
Common Bilateral Breathing Challenges and Solutions
Challenge 1: "I Can't Get Enough Air"
Why it happens:
Incomplete exhalation underwater
Rushed inhalation
Poor timing with body rotation
Solutions:
Practice continuous underwater exhalation
Focus on quick, efficient inhalation (0.5 seconds)
Use Tempo Trainer to lock in breathing rhythm
Challenge 2: "My Non-Dominant Side Feels Awkward"
Why it happens:
Muscle memory favors dominant side
Poor body rotation on weak side
Lack of practice on non-dominant side
Solutions:
Practice single-side breathing drills
Use fins to reduce fatigue while learning
Focus on rotation quality over breathing volume
Challenge 3: "I Lose My Rhythm"
Why it happens:
Inconsistent stroke rate
Poor timing between breaths
Fatigue disrupting pattern
Solutions:
Use metronome or Tempo Trainer
Practice breathing patterns on dry land first
Start with shorter distances and build gradually
Challenge 4: "I Can't Sight Effectively"
Why it happens:
Breathing pattern conflicts with sighting needs
Poor head position during breath
Inability to adapt breathing to conditions
Solutions:
Practice sighting-breathing integration drills
Learn to sight during non-breathing strokes
Develop flexible breathing patterns for different conditions
Progressive Bilateral Breathing Drills
Phase 1: Foundation Building (Weeks 1-2)
1. Land-Based Breathing Practice
Purpose: Develop breathing rhythm without water resistance
How to do it:
Stand in streamline position
Rotate body side to side
Practice quick inhalation and continuous exhalation
Count "1-2-breathe" pattern
Sets: 5 minutes daily
2. Single-Side Breathing Drills
Purpose: Build confidence on non-dominant side
How to do it:
Swim 25m breathing only to right side
Rest 15 seconds
Swim 25m breathing only to left side
Focus on equal quality on both sides
Sets: 8x25m (4 right, 4 left)
3. Kickboard Breathing Practice
Purpose: Isolate breathing pattern from stroke mechanics
How to do it:
Hold kickboard with both hands
Kick freestyle while practicing bilateral breathing
Focus on head position and exhalation timing
Sets: 4x50m
Phase 2: Integration (Weeks 3-4)
4. 3-Stroke Pattern Swimming
Purpose: Lock in bilateral breathing rhythm
How to do it:
Swim freestyle breathing every 3 strokes
Focus on consistent rotation and timing
Use Tempo Trainer set to your stroke rate
Sets: 8x100m with 20 seconds rest
5. Alternating Breathing Patterns
Purpose: Develop flexibility between patterns
How to do it:
25m: Breathe every 2 strokes (unilateral right)
25m: Breathe every 3 strokes (bilateral)
25m: Breathe every 2 strokes (unilateral left)
25m: Breathe every 3 strokes (bilateral)
Sets: 4x100m
6. Fingertip Drag with Bilateral Breathing
Purpose: Promote high-elbow recovery while breathing
How to do it:
During recovery, drag fingertips along water surface
Breathe every 3 strokes
Focus on relaxed shoulders and proper rotation
Sets: 6x50m
Phase 3: Open Water Application (Weeks 5-6)
7. Sighting-Breathing Integration
Purpose: Combine navigation with breathing
How to do it:
Swim 6 strokes normally
On 7th stroke, lift head slightly to sight
On 8th stroke, take breath to opposite side
Return to bilateral pattern
Sets: 8x50m in open water or pool
8. Wave Simulation Breathing
Purpose: Practice breathing in choppy conditions
How to do it:
Have coach create waves or swim in choppy water
Breathe every 3 strokes, timing breath with wave troughs
Practice breathing to sheltered side when waves come from one direction
Sets: 6x100m
9. Drafting with Bilateral Breathing
Purpose: Maintain breathing pattern while drafting
How to do it:
Swim behind or beside another swimmer
Maintain bilateral breathing pattern
Practice sighting around lead swimmer
Sets: 4x200m with partner
Open Water Specific Bilateral Breathing Strategies
Condition-Based Breathing Adaptations
Calm Water:
Pattern: Strict bilateral (every 3 strokes)
Focus: Efficiency and straight-line swimming
Benefit: Maximizes energy conservation
Choppy Water:
Pattern: Modified bilateral (every 2-3 strokes)
Focus: Breathe in wave troughs, not crests
Benefit: Reduces water inhalation, maintains rhythm
Currents:
Pattern: Flexible bilateral (every 2-4 strokes)
Focus: Breathe away from current direction
Benefit: Improves sighting into current
Crowded Races:
Pattern: Adaptive bilateral (every 2-3 strokes)
Focus: Breathe away from other swimmers
Benefit: Avoids collisions, maintains position
Sighting Integration Techniques
Method 1: Sighting During Non-Breathing Stroke
How it works:
Take normal bilateral breath on stroke 3
On stroke 6, lift head slightly to sight without breathing
Return head to water and continue pattern
Advantage: Maintains breathing rhythm while navigating
Method 2: Double-Breath Sighting
How it works:
Breathe on stroke 3 (normal pattern)
Immediately sight and breathe again on stroke 4
Return to bilateral pattern on stroke 6
Advantage: Quick course correction without losing rhythm
Method 3: Breathing-Side Sighting
How it works:
When breathing to one side, extend sight slightly forward
Use peripheral vision to check course
Alternate sides for balanced navigation
Advantage: Seamless integration of breathing and sighting
Training Plans for Bilateral Breathing Mastery
Beginner Plan (4-6 Weeks)
Week 1-2: Foundation
Monday: Single-side breathing drills (4x100m each side)
Wednesday: Kickboard breathing practice (6x50m)
Friday: 3-stroke pattern swimming (8x50m)
Sunday: Easy 400m with focus on bilateral breathing
Week 3-4: Integration
Monday: Alternating breathing patterns (4x100m)
Wednesday: Fingertip drag with bilateral breathing (6x50m)
Friday: 3-stroke pattern at threshold pace (6x100m)
Sunday: 800m continuous with bilateral breathing
Week 5-6: Application
Monday: Sighting-breathing integration (8x50m)
Wednesday: Open water simulation (4x200m)
Friday: Race-pace bilateral breathing (8x100m)
Sunday: 1500m continuous open water swim
Intermediate Plan (3-4 Weeks)
Week 1: Intensity
Tuesday: 10x100m @ threshold pace, bilateral breathing
Thursday: 5x200m negative split, bilateral breathing
Saturday: 2000m open water with sighting integration
Week 2: Endurance
Tuesday: 8x200m @ steady pace, bilateral breathing
Thursday: 3x500m continuous, bilateral breathing
Saturday: 3000m open water swim
Week 3: Race Simulation
Tuesday: 12x100m @ race pace, bilateral breathing
Thursday: 2x1000m with varied breathing patterns
Saturday: Race-distance simulation with bilateral breathing
Week 4: Taper
Tuesday: 6x100m @ race pace, perfect bilateral execution
Thursday: 800m easy with focus on breathing rhythm
Saturday: Race day!
Advanced Plan (2-3 Weeks)
Week 1: Precision
Monday: Video analysis of bilateral breathing technique
Wednesday: Tempo Trainer sets at race stroke rate
Friday: Open water intervals with sighting challenges
Sunday: Long swim with heart rate monitoring
Week 2: Integration
Tuesday: Mixed breathing pattern sets (2/3/4 strokes)
Thursday: Drafting practice with bilateral breathing
Saturday: Race simulation with competitive elements
Sunday: Recovery swim with technique focus
Week 3: Peak
Tuesday: Short, sharp bilateral breathing sets
Thursday: Light activation with perfect technique
Saturday: Race day execution
Technology Tools for Bilateral Breathing Development
Essential Equipment:
Tempo Trainer Pro
Audible beep for stroke rhythm
Helps lock in breathing pattern
Visual LED for underwater timing
Snorkel
Allows focus on stroke mechanics without breathing concern
Builds confidence before adding breathing complexity
Useful for single-side breathing drills
FORM Smart Goggles
Tracks stroke rate and breathing patterns
Provides real-time feedback
Records breathing side data
Metronome App
Free alternative to Tempo Trainer
Helps establish breathing rhythm
Portable for land-based practice
Video Camera
Records breathing technique from multiple angles
Allows comparison between sides
Essential for identifying asymmetries
Common Mistakes to Avoid
Mistake 1: Holding Breath Between Breaths
Why it's bad:
Creates CO₂ buildup
Increases heart rate
Reduces oxygen availability
Fix: Practice continuous underwater exhalation
Mistake 2: Lifting Head Too High
Why it's bad:
Sinks hips, increases drag
Strains neck and shoulders
Disrupts body position
Fix: Keep one goggle in water during breath
Mistake 3: Rushing the Inhalation
Why it's bad:
Incomplete air exchange
Creates tension in shoulders
Disrupts stroke rhythm
Fix: Quick, efficient inhalation (0.5 seconds)
Mistake 4: Forcing Bilateral Breathing Too Early
Why it's bad:
Creates anxiety and tension
Leads to poor technique
Discourages continued practice
Fix: Build gradually with single-side drills first
Mistake 5: Ignoring Environmental Conditions
Why it's bad:
Rigid breathing pattern in variable conditions
Missed sighting opportunities
Increased fatigue
Fix: Develop flexible breathing strategies for different conditions
Safety Considerations for Open Water Bilateral Breathing
Essential Safety Rules:
Never Practice Alone
Always have a kayaker or spotter present
Inform someone of your swimming plan
Start in Controlled Conditions
Practice bilateral breathing in calm, familiar waters first
Gradually increase difficulty as confidence builds
Know Your Limits
Stop immediately if experiencing dizziness or breathlessness
Don't push beyond safe fatigue levels
Proper Warm-Up
Always complete thorough warm-up before open water swimming
Include breathing pattern practice on land first
Weather Awareness
Check conditions before entering water
Adjust breathing strategy for wind and waves
Measuring Progress and Success
Quantitative Metrics:
Breathing Symmetry
Time spent breathing to each side
Target: 50/50 split
Stroke Rate Consistency
Variation in stroke rate between breathing sides
Target: <2% variation
Sighting Efficiency
Number of strokes between sightings
Target: Maintain course with minimal sighting
Perceived Effort
Rate of perceived exertion at same pace
Target: Lower rating with bilateral breathing
Qualitative Indicators:
Straight-Line Swimming
Reduced veering in open water
Improved navigation accuracy
Reduced Fatigue
Less shoulder and neck soreness
Faster recovery between sessions
Increased Confidence
Comfort in variable conditions
Better race execution
Improved Performance
Faster times at same effort level
Better finishes in long races
Voices from Champions: Bilateral Breathing Wisdom
"I spent my first year of open water swimming going in circles. Learning bilateral breathing was the single biggest improvement to my navigation and efficiency."— Jordan Wilimovsky, Olympic Open Water Swimmer
"In rough water, bilateral breathing lets me choose which side to breathe on based on wave direction. It's not just technique—it's tactical."— Haley Anderson, Olympic Medalist
"The mental benefit of bilateral breathing is huge. When you're balanced in your stroke, you're balanced in your mind. That confidence carries you through tough races."— Chloe McCardel, Marathon Swimming World Record Holder
Final Thoughts: The Balanced Swimmer
Bilateral breathing transforms open water swimming from a struggle against the elements into a dance with them. It creates the balance, efficiency, and adaptability needed to navigate unpredictable conditions with confidence and control.
But more than that, bilateral breathing represents a mindset—a willingness to develop both sides equally, to embrace discomfort in pursuit of mastery, and to find rhythm in chaos.
The swimmers who master bilateral breathing don't just swim straighter or more efficiently. They swim with awareness, adaptability, and grace. They understand that in open water, the most powerful skill isn't raw speed—it's the ability to move through the water with balanced, rhythmic precision.
So the next time you push off into open water, remember:
Every third stroke is an opportunity
Every breath to your weak side is progress
Every balanced rotation brings you closer to your destination
Because in open water swimming, the straightest path isn't drawn on a map— it's breathed into existence with every balanced stroke.
Breathe. Balance. Navigate. Flow.
In open water, efficiency isn't found in power—it's found in rhythm. 💙🏊♀️
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