Bilateral breathing in freestyle is a technique where swimmers breathe on both sides, typically alternating between right and left every three strokes. This skill is particularly valuable as it promotes balance, helps develop a symmetrical stroke, and provides better awareness of the surrounding environment in open water or competitive settings. For beginners, learning bilateral breathing may seem challenging at first, but with proper guidance and targeted drills, it can become a natural part of your freestyle technique.
In this post, we’ll break down the benefits of bilateral breathing, offer tips for getting started, and provide a variety of drills to help beginners master this essential skill. Let’s dive into the art of bilateral breathing and make your freestyle stroke more efficient and balanced!
Why Bilateral Breathing is Important in Freestyle
Bilateral breathing offers multiple advantages for swimmers, including:
Improved Stroke Balance: Breathing on both sides promotes a more symmetrical stroke by encouraging even muscle development, resulting in a smoother, more balanced swim.
Better Body Position: When swimmers only breathe on one side, it can lead to body misalignment. Bilateral breathing helps you maintain a straight, streamlined position.
Increased Endurance: Bilateral breathing encourages a natural rhythm, reducing strain and making it easier to sustain longer swims.
Enhanced Open Water Awareness: Breathing on both sides gives swimmers greater awareness of their surroundings, a critical skill for open water swimming and competitions.
Reduced Neck and Shoulder Strain: Alternating sides prevents overuse of neck and shoulder muscles, reducing the risk of fatigue and injury.
Getting Started with Bilateral Breathing: Basic Tips for Beginners
When starting bilateral breathing, it’s essential to focus on the basics to build a solid foundation. Here are some tips to get you started:
Practice Breathing Rhythmically: Begin by practicing rhythmic breathing out of the water. Take three steps as you inhale, then three steps as you exhale. This practice will help establish a breathing rhythm that can be transferred to the pool.
Stay Relaxed: Tension can make breathing more difficult. Focus on relaxing your neck, shoulders, and face as you breathe to reduce strain and maintain an even rhythm.
Start in Calm Water: If possible, start in a shallow area of the pool where you feel comfortable. This setting will make it easier to focus on breathing technique without the added pressure of deep water.
Focus on Exhaling Underwater: Exhaling fully underwater is essential for efficient breathing. When you reach the surface to inhale, your lungs should be ready to take in air without any delay.
Use a Count of Three Strokes: For beginners, alternating breathing every three strokes provides a manageable rhythm that evenly distributes breathing on both sides.
Drills to Master Bilateral Breathing in Freestyle
The following drills are designed to help beginners develop bilateral breathing in a controlled, progressive way. Each drill builds upon the previous one to create a smooth transition to full bilateral breathing.
Drill 1: Side-Kick Breathing Drill
Purpose: This drill helps swimmers get comfortable breathing on both sides without the full motion of freestyle.
How to Do It:
Start by kicking on your side with one arm extended in front and the other resting along your side.
Turn your head to breathe, ensuring a quick inhale, then exhale with your face back in the water.
Switch sides every few kicks.
Focus Points:
Keep your body aligned and streamlined.
Practice a gentle head turn without lifting the head too far out of the water.
Repetitions: Perform 4–6 laps, alternating breathing on each side every length.
Drill 2: 3-3-3 Drill
Purpose: The 3-3-3 Drill introduces a bilateral breathing pattern with short intervals of single-side breathing.
How to Do It:
Swim three strokes breathing on the right side, then three strokes breathing on the left side, alternating throughout each lap.
Focus Points:
Maintain body rotation and keep the breathing rhythm steady on both sides.
Focus on exhaling fully underwater before taking the next breath.
Repetitions: Swim 4–6 laps, alternating breathing patterns every three strokes.
Drill 3: Catch-Up Drill with Bilateral Breathing
Purpose: This drill slows down the freestyle stroke, allowing swimmers to focus on breath timing and bilateral breathing.
How to Do It:
Swim freestyle but allow one arm to “catch up” with the other before starting the next stroke.
Practice bilateral breathing by breathing every three strokes.
Focus Points:
Keep the head relaxed and aligned as you breathe.
Focus on a smooth, controlled inhale and exhale to avoid gasping for air.
Repetitions: Perform 4–6 laps, focusing on timing and steady breathing.
Drill 4: Bilateral Breathing with a Pull Buoy
Purpose: Using a pull buoy isolates the upper body, allowing swimmers to focus on breathing technique without the distraction of kicking.
How to Do It:
Place a pull buoy between your thighs and swim freestyle, focusing on a three-stroke breathing rhythm.
Use the buoy to stabilize your lower body, making it easier to concentrate on breathing.
Focus Points:
Keep a streamlined position and avoid rotating excessively.
Focus on relaxing your breathing rhythm to stay consistent.
Repetitions: Swim 4–6 laps, breathing bilaterally on each lap.
Drill 5: Fingertip Drag Drill with Bilateral Breathing
Purpose: This drill encourages body rotation and promotes a natural breathing rhythm, allowing swimmers to practice bilateral breathing with the full stroke.
How to Do It:
Swim freestyle, lightly dragging your fingertips along the water’s surface during the recovery phase.
Focus on breathing every three strokes to practice bilateral breathing.
Focus Points:
Focus on a controlled head turn and smooth breathing on both sides.
Avoid lifting the head too high, as this can disrupt alignment and create drag.
Repetitions: Perform 4–6 laps, focusing on smooth breathing and body rotation.
Drill 6: Full Freestyle with Bilateral Breathing
Purpose: This drill puts everything together, allowing swimmers to practice full-stroke freestyle with bilateral breathing.
How to Do It:
Swim freestyle using the three-stroke breathing pattern, breathing every third stroke to alternate sides.
Focus on maintaining a steady, relaxed breathing rhythm.
Focus Points:
Keep your head movement minimal and in line with your body.
Practice staying relaxed, allowing the breathing to feel natural and rhythmic.
Repetitions: Swim 6–8 laps, practicing the full stroke and focusing on breathing technique.
Common Mistakes and How to Fix Them
When learning bilateral breathing, beginners often encounter a few common mistakes. Here’s what to watch out for and how to correct them:
Holding Your Breath Underwater: Holding your breath can cause a feeling of urgency when you reach the surface to inhale.
Solution: Focus on exhaling slowly and steadily underwater to ensure your lungs are ready for a quick, full inhale.
Over-Rotating the Head: Lifting the head too high to breathe disrupts body alignment and increases drag.
Solution: Turn your head only slightly to the side, keeping one eye in the water, and practice breathing with a relaxed neck and shoulders.
Uneven Arm Stroke: Favoring one side when breathing can lead to an uneven, unbalanced stroke.
Solution: Use the 3-3-3 Drill and Fingertip Drag Drill to promote balance and smooth breathing on both sides.
Rushing the Breath: Many beginners try to inhale too quickly, causing them to gasp for air.
Solution: Slow down your stroke and focus on a smooth, controlled breath, particularly during drills that isolate the upper body like the Pull Buoy Drill.
Tips for Mastering Bilateral Breathing
To develop proficiency in bilateral breathing, practice consistently and focus on refining your technique with these tips:
Stay Patient: Bilateral breathing takes time to become natural. Focus on gradual improvement rather than immediate mastery.
Mix in Bilateral Breathing with Regular Training: Start with bilateral breathing during warm-up laps, then transition to your regular breathing pattern if needed. Gradually increase the amount of bilateral breathing you incorporate into each session.
Practice Breathing Patterns Outside the Pool: Practicing rhythmic breathing in a relaxed environment helps you transfer that rhythm to your swimming.
Use Video Feedback: If possible, record yourself swimming and review the footage. Look for areas where you might be lifting your head too high or favoring one side.
Focus on Relaxation: Tension in the neck and shoulders can make breathing difficult. Regularly remind yourself to relax and stay loose while breathing.
Conclusion
Bilateral breathing is an essential skill that can transform your freestyle by enhancing balance, endurance, and stroke efficiency. By practicing specific drills that build comfort and coordination, beginners can master the art of breathing on both sides, improving their overall swimming technique and confidence in the water. Remember, consistency is key—practice regularly, stay patient, and enjoy the benefits of a balanced, symmetrical freestyle.
With time and practice, bilateral breathing will become a natural part of your freestyle, giving you the flexibility and efficiency needed to excel in any swim setting.
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