How to Practice Freestyle Breathing in a Small Pool

SG Sink Or Swim
May 26
3 min read

Freestyle breathing is one of the most challenging skills for beginner swimmers to master — and practicing it becomes even trickier in small or shallow pools with limited space for continuous laps. But that doesn’t mean it’s impossible.

With the right approach, even a small pool can be a powerful tool to improve your breathing technique, build rhythm, and gain confidence in the water. Whether you're training at home or in a hotel pool, this guide offers practical tips and drills to practice freestyle breathing in a confined space.

🧠 Why Freestyle Breathing Takes Practice

Freestyle (front crawl) breathing requires:

Proper timing and rotation
Controlled inhale/exhale coordination
Maintaining streamline and balance while turning your head
Managing air hunger and breath anxiety for longer swims

In a small pool, where distance is limited, it’s essential to break the skill down into manageable parts.

🏊‍♀️ Top Drills for Practicing Freestyle Breathing in a Small Pool

1. Inhale/Exhale Rhythm Practice (Stationary Drill)

Purpose: Train steady breath control.

How to Do It:

Stand or hold onto the wall in waist-deep water.
Inhale through your mouth above the surface.
Submerge your face and exhale slowly through your nose.
Repeat in a rhythmic cycle (e.g., 3 seconds inhale, 5 seconds exhale).

✅ Helps develop breathing rhythm and calmness under water.

2. Side Glide Breathing Drill

Purpose: Simulate proper body rotation for freestyle breathing.

How to Do It:

Push off from the wall into a side-glide position (one arm extended, one at your side).
Keep your body turned to one side, with your head resting on your shoulder.
Practice turning your head slightly to inhale, then return to a neutral position.

✅ Builds balance and introduces the breathing turn in a static format.

3. One-Arm Freestyle Drill (Short Push-Offs)

Purpose: Focus on timing breathing with arm strokes.

How to Do It:

Swim 2–3 strokes at a time using one arm.
Turn to breathe on the same side as the stroking arm.
Stand, reset, and repeat.

✅ Improves stroke timing with the breathing motion, even in tight spaces.

4. Bilateral Breathing Drill (Wall-to-Wall Repeats)

Purpose: Build symmetry and breathing flexibility.

How to Do It:

Swim short bursts from one end to the other.
Breathe every 3 strokes (or alternate left and right breathing per lap).
Focus on staying relaxed and low in the water.

✅ Teaches comfort with breathing on both sides — useful for open water and balance.

5. Kickboard Breathing Drill

Purpose: Simplify the motion by isolating breathing while kicking.

How to Do It:

Hold a kickboard with arms extended.
Perform flutter kicks and practice lifting your head to the side to breathe every 3–5 kicks.
Focus on keeping one goggle in the water and rotating the body, not just the neck.

✅ Reinforces low, efficient head turns while in motion.

🧩 Tips for Effective Freestyle Breathing Practice in Small Pools

✅ Use visual markers on the wall or floor to guide body alignment
✅ Keep reps short and reset often to maintain form
✅ Practice slow-motion strokes — speed isn’t the priority, form is
✅ Record yourself (phone or waterproof camera) for feedback
✅ Combine drills with breath control games for added fun and challenge

🌬️ Bonus: Breath-Hold Progressions (for Breath Control)

Try these as dryland or shallow-water drills:

4×10-second breath holds with full exhalation between sets
Gradually increase distance or stroke count per breath over time
Always practice under supervision if holding breath underwater

🏁 Final Thoughts

A small pool doesn’t mean small progress. With smart drills and focused technique work, you can significantly improve your freestyle breathing even in a limited space. By isolating body position, timing, and breath control, you’ll develop the confidence and skills to breathe more comfortably and efficiently when it's time to hit the big pool or open water.