The Benefits of Bilateral Breathing in Triathlon Swimming

In triathlon swimming, efficiency is everything. Unlike pool races, triathlon swim legs occur in unpredictable open water conditions where visibility, direction, and breathing control can make or break your performance. That’s why mastering bilateral breathing — the ability to breathe on both sides — is a game-changing skill for any triathlete.

Whether you're training for your first sprint tri or chasing a new IRONMAN personal best, bilateral breathing offers advantages that go far beyond technique.

🧠 What Is Bilateral Breathing?

Bilateral breathing in freestyle means inhaling alternately on both sides, typically every three strokes. This contrasts with unilaterally breathing to the same side each time (e.g., every two strokes).

It may feel unnatural at first, especially if you're used to one side — but the benefits in open water are worth the effort.

✅ Key Benefits of Bilateral Breathing in Triathlon Swimming

1. Improved Sighting and Navigation

Open water swim courses rarely follow a straight, predictable path.

• Bilateral breathing allows you to spot landmarks or buoys on both sides, giving you a better sense of direction.

• You can react to changes in current, wind, or pack movement without needing to turn awkwardly.

✅ Stay on course and reduce zig-zagging, which wastes energy and adds distance.

2. Balanced Stroke Mechanics

Breathing only on one side can lead to:

• Over-rotation

• Asymmetrical arm pulls

• Uneven muscle development

Bilateral breathing helps maintain a more symmetrical, streamlined stroke, especially important over long distances.

✅ Promotes better form, which equals better efficiency.

3. Adaptability to Conditions

In races, you may encounter:

• Sun glare blinding your breathing side

• Waves or chop splashing into your face

• Another swimmer blocking your breathing lane

With bilateral breathing, you can switch sides naturally to avoid these obstacles.

✅ Maintain rhythm even in challenging conditions.

4. Better Pack Awareness

In crowded race starts or draft packs, breathing to both sides lets you:

• See swimmers approaching on either side

• Anticipate surges, pace changes, or contact

• Adjust your line without breaking rhythm

✅ Stay in control and tactically aware.

5. Enhanced Breath Control and Endurance

Breathing every three strokes increases the time between breaths, which:

• Trains your body to use oxygen more efficiently

• Builds aerobic endurance

• Helps avoid hyperventilation or gasping

✅ Better breath control = better pacing.

🛠 Tips for Training Bilateral Breathing

🔁 Start with Short Sets

• Try 4×50m swimming with 3-stroke breathing

• Focus on rhythm, not speed

• Gradually increase distance as comfort improves

👃 Work on Exhalation Timing

• Fully exhale underwater so your inhale is quick and clean

• Practice slow drills to master the breathing rhythm

🧠 Use Drill Progressions

• Fingertip drag drill with 3-stroke breathing

• Catch-up drill with alternate side breathing

• Swim with snorkel to isolate stroke mechanics

📏 Integrate into Main Sets

• Add 3-stroke breathing every 3rd or 4th 50m in longer sets

• Mix bilateral breathing into race-pace sets for realism

🏁 Final Thoughts

In triathlon swimming, your ability to adapt, pace, and stay efficient makes all the difference — and bilateral breathing helps you do all three. From improving your form to boosting your tactical awareness, this skill turns you into a more versatile and confident swimmer in any race environment.

It may take time to master, but once you do, you’ll swim straighter, smoother, and smarter.