How to Simplify Butterfly Stroke with Breathing Drills

The butterfly stroke is a powerful and rhythmic stroke—but for many swimmers, especially beginners, the timing of the breathing is what makes it feel complex and exhausting. If breathing isn't synchronized correctly, it disrupts the entire flow of the stroke, leading to poor form, fatigue, and frustration.

Fortunately, with the right set of targeted breathing drills, you can simplify butterfly stroke mechanics and develop smooth, energy-efficient swimming. This guide breaks down the breathing technique and provides proven drills to help you master butterfly breathing with less stress and more confidence.

🧠 Why Butterfly Breathing Feels Difficult

Butterfly requires you to lift your head to breathe while both arms recover overhead—this brief moment demands coordination, strength, and timing. If you breathe too late or too high, you’ll:

• Drop your hips

• Lose rhythm

• Tire out faster

Mastering butterfly breathing is about minimizing disruption and building timing into your rhythm.

💡 Butterfly Breathing Basics

Here’s the ideal breathing flow:

1. Inhale quickly as your arms begin recovering over the water

2. Keep your chin close to the surface (don’t lift too high)

3. Exhale completely underwater before the next breath

4. Use a 2-stroke breathing rhythm to maintain efficiency

Remember: Breathe early, low, and fast.

🏊‍♂️ Best Drills to Simplify Butterfly Breathing

🔹 1. Single-Arm Butterfly Drill with Breathing

Purpose: Breaks down the stroke so you can focus on timing and breathing.

How to do it:

• Swim using one arm only; the other stays at your side.

• Breathe to the front as the working arm recovers.

• Focus on timing the breath with the pull, not after.

✅ Builds breathing coordination and reduces full-stroke pressure.

🔹 2. Body Dolphin with Timed Breathing

Purpose: Develops body rhythm and introduces breath without full arm movement.

How to do it:

• Swim dolphin kick in streamline, lift head to breathe every 3–4 kicks.

• Keep chin just above water—no neck strain.

• Focus on exhaling underwater and keeping motion smooth.

✅ Strengthens undulation and breathing mechanics.

🔹 3. 2-2-2 Drill (Two Left, Two Right, Two Full Strokes)

Purpose: Builds rhythm and reinforces low breathing position.

How to do it:

• Swim 2 strokes with left arm only, 2 with right arm, 2 full strokes.

• Breathe on each full arm cycle or as needed during transitions.

✅ Improves timing and maintains stroke pattern under reduced load.

🔹 4. Butterfly with Every-Other-Stroke Breathing

Purpose: Teaches control and energy conservation.

How to do it:

• Swim butterfly breathing every second stroke instead of every stroke.

• Focus on exhaling slowly and fully before each breath.

✅ Develops endurance and efficient oxygen use.

🔹 5. Kicks + Breath Drill (No Arms)

Purpose: Reinforces head position and core-driven breathing.

How to do it:

• Perform dolphin kicks with arms at your sides.

• Every 4 kicks, lift head for a quick breath and return to position.

✅ Emphasizes minimal lift and helps prevent over-breathing habits.

🧠 Pro Tips for Butterfly Breathing Success

• ✅ Keep breaths low — just the mouth out, not the whole head.

• ✅ Exhale underwater — don’t hold your breath between strokes.

• ✅ Time the breath with your pull, not after.

• ✅ Use your core and hips to help lift the chest.

• ✅ Build gradually — start with short distances and extend as your timing improves.

📋 Sample Butterfly Breathing Drill Set

Warm-Up:

2 x 100 Freestyle with bilateral breathing

Drill Set:

4 x 25 Single-Arm Butterfly (2 left, 2 right)

4 x 25 Body Dolphin with Timed Breaths

4 x 25 2-2-2 Drill

2 x 50 Butterfly every 2nd stroke breathing

Main Set:

4 x 50 Butterfly as:

- 25 Drill (Kicks + Breath)

- 25 Full Stroke Focus on Low Breath

Cool Down:

100 Freestyle or Backstroke Easy

🏁 Final Thoughts

Breathing doesn’t have to be the barrier that holds back your butterfly stroke. By simplifying the movement through structured drills and focusing on timing and form, you'll transform your stroke from chaotic to controlled.

These breathing drills are not just for beginners — even experienced swimmers use them to reset technique and find their rhythm.