Psychological Techniques for Overcoming Freestyle Swimming Anxiety

SG Sink Or Swim
Jul 15
3 min read

Freestyle swimming can be incredibly liberating — but for many swimmers, especially beginners, it also brings feelings of anxiety. Whether it's a fear of water, trouble with breathing, or panic in open water, anxiety can hold you back from enjoying the stroke or progressing in training.

The good news is: swimming anxiety is common and manageable. By using specific mental strategies, swimmers can overcome their fears, build confidence, and find calm in the water.

Here’s how to tackle freestyle swimming anxiety using proven psychological techniques.

🧠 Common Causes of Freestyle Swimming Anxiety

Before addressing the fear, it helps to understand where it's coming from:

Difficulty breathing or exhaling underwater
Fear of drowning or water in the nose/mouth
Overstimulation from noise, splash, or crowded pools
Lack of confidence in deep water or open water
Negative past experiences in the water

These feelings can trigger a fight-or-flight response, making it difficult to relax, float, or coordinate strokes — especially during freestyle, which requires steady breath control and rhythm.

🧘‍♂️ Psychological Techniques to Calm the Mind and Build Confidence

1. Box Breathing for Breath Control

What it is: A rhythmic breathing method that calms the nervous system.

How to do it:

Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 secondsRepeat before getting into the water or during rest intervals.

✅ Trains you to stay calm under pressure and manage breathing anxiety.

2. Visualization Before You Swim

What it is: Mentally rehearsing your swim in detail.

How to do it:

Close your eyes and picture yourself entering the pool with confidence.
Visualize your strokes, breathing rhythm, and calm, controlled movements.
Imagine completing the swim without panic.

✅ Rewires your brain to associate swimming with safety and success.

3. Progressive Exposure

What it is: Gradually increasing your comfort level in the water.

How to do it:

Start by standing in shallow water and practicing breath-holding.
Progress to floating, then kicking while holding the wall.
Move on to short swims with fins or a snorkel for support.

✅ Builds trust in your body and reduces fear through repetition.

4. Mantras and Positive Self-Talk

What it is: Replacing negative thoughts with empowering ones.

How to use it:

Create a mantra like “I am strong and in control” or “Breathe and relax.”
Repeat it before and during your swim.
When panic sets in, return to your phrase and focus on the rhythm.

✅ Helps override fear-based thoughts with confidence-driven focus.

5. Use a Structured Breathing Pattern

Freestyle anxiety often stems from feeling “air-starved.” Creating a breathing pattern helps you stay in control.

Try this:

Breathe every 2 strokes at first
Then every 3 strokes when comfortable
Exhale fully underwater to avoid panic when inhaling

✅ Regular breathing keeps your body oxygenated and your mind grounded.

6. Swim with a Buddy or Coach

Swimming alone — especially in open water — can increase anxiety. A swim partner or instructor can provide:

Reassurance and safety
Accountability and support
Feedback on what’s working

✅ Knowing someone is nearby builds emotional safety and reduces panic risk.

7. Focus on the Present Moment (Mindfulness)

When you feel anxiety creeping in, your thoughts often race ahead to “What if I panic?” or “What if I can’t finish?” Bring yourself back to the moment by focusing on:

The feel of the water on your skin
The rhythm of your stroke
The sound of your bubbles as you exhale

✅ Grounding yourself in the present helps override the anxiety spiral.

💬 Bonus Tip: Track Emotional Wins

After each swim, jot down:

What went well?
What did you overcome?
What do you want to try next time?

Even small wins (like staying calm for 10 seconds longer) are victories. Building a habit of celebrating progress reinforces confidence.

🏁 Final Thoughts

Overcoming freestyle swimming anxiety is a mental journey just as much as a physical one. With the right techniques — from breathing exercises to gradual exposure — you can transform fear into focus and panic into progress.

Remember: you don’t need to be fearless, just prepared. Your breath is your anchor. Trust it. Use it. Swim your way forward — one stroke, one breath, one calm moment at a time.