Breathing technique is the basic thing every swimmers must learn. Swimming is one of the best exercises that provides a lot of physical and mental benefits. And if you aim to be a swimming athlete or you love to swim for a workout as a beginner, then you must learn the breathing technique needed in swimming. 

Learning different swimming techniques must go along with breathing. These are some of the crucial things that must be your pursuit as a beginner; because breathing while swimming prevents us from getting exhausted on time. Many swimmers are anxious to jump into the pool and start to demonstrate different techniques, one of the most significant challenges faced is the fear of breathing in water. Are you a beginner wanting to swim 100m, 200m, or more, and you don’t know how to go about it? You are at the right place. I will walk you through breathing patterns for different swimming techniques for a beginner.

Three keys are important when swimming regardless of the swimming style (breaststroke, backstroke, butterfly or front crawl):

1.RELAX: Fear of not being able to breathe in water or hold breathe for long is the major challenge of beginners that want to swim, but the muscles’ relaxation will help increase the capacity of the lungs to accommodate enough oxygen.  

2.BREATH IN WITH YOUR MOUTH AND BREATH OUT WITH YOUR NOSE AND MOUTH:  When your head is beneath the water, breath out (exhale) simultaneously with the nose and mouth, this will empty the lungs to permit enough oxygen to fill it up and when you raise your head slightly above the water inhale enough oxygen through the mouth. 

3. PRACTICE FREQUENTLY: As often said that practice makes perfect; the consistent practice of the breathing pattern from a short distance first will promote you to go for a long-distance.

As a beginner learning swimming, if you can efficiently master how to breathe 100m and 200m, it won’t be difficult to swim a farther distance. Breathing technique in a swimming pool of 100m or 200m is similar . Let discuss in detail how breathing is done for each technique:

Front Crawl Breathing Technique

The front crawl swimming technique is done in a prone position with the legs fluttering, and It is the most common technique done by swimmers. The breathing pattern is as follow;

• Maintain a streamlined body.

• The arm should move in a circular pattern above the water.

• Turn the head bilaterally to the left and to the right slightly above the water to inhale oxygen for every stroke.

• Exhale beneath the water with the nose and mouth at the same time.

• Aim one stroke per breath as a beginner for a distance of 100m and 200m.

Breaststroke Breathing Technique

The breaststroke technique is very comfortable and easy to practice. With breaststroke, you sway your arms under the water in a prone position simultaneously with the leg kicking movement. Breathing during breaststroke procedure;

• Lift your head slightly and not too far above the water.

• Inhale oxygen with the mouth immediately your head lifted above the water.

• Take in oxygen with your mouth and nose, whit the head under the water.

• Ensure the head is not too high as this will increase the risk of sinking.

Butterfly Breathing Technique

The butterfly technique is found to be complex compare to other swimming techniques; it requires greater body strength. It is done with both arms ahead of the head simultaneously, which creates a circle. DOLPHIN kick is peculiar to butterfly technique, and it is done twice to propel the swimmer forward. For breathing in butterfly technique, follow these steps;

• Keep the head straight or in a neutral position.

• Lift your head after the second dolphin kick.

• Take in enough oxygen with your mouth when the head is out of the water.

• Exhale with the nose and mouth under the water.

Backstroke Breathing Technique

Backstroke is an easy technique; it is a front crawl technique done in a supine position (head faced up). Backstroke is done similarly to the way front crawl is done with the arms bilaterally moved upward in a circular pattern. In backstroke, you don’t need to hold your breath for long since your face is up. Backstroke breathing pattern uses arm stroke;

• Maintain supine position.

• Breathe in oxygen when the right arm is about entering the water from the upward move.

• Exhale when the left arm is about entering the water from the upward move.

• practice frequently.

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Swimming after a workout is one of the best ways for muscle recovery. These are the reasons why swimming speeds up your muscle recovery after acute exercise.

Swimming speeds up recovery because…

1. It improves blood circulation

When you swim, your entire body, including muscles and major organs is fully functional. It engages your limbs, trunk, as well as neck. Moreover, your heart and lungs get stronger while coping with tough breathing conditions.

The more your heart pumps, the more frequently blood circulates across your body. Improved blood circulation is directly related to quick muscle recovery from cramps and fatigue.

Increased blood circulation is not only related to physiological recovery but also has a lot to do you’re your wellbeing and mental health.

2. It cools down your body

When you workout, your body utilizes glucose to produce heat and energy. Swimming cools down your muscles and lowers your body temperature.

This could be the best way to recover from heavy workouts after which you feel hot, sweaty, and worn out.

3. It makes you feel light-weighted

While swimming, water gives you an upthrust force called buoyancy. This buoyant force makes you feel light-weighted and you can easily lift or move your body. Your body feels floating while overcoming much of the gravity. Hence, it would be pretty fair to say that swimming in the pool for muscle recovery is akin to light exercise.

Go ask an expert – they always suggest a light exercise to recover from a heavy workout session.

4. It acts as massager

Swimming is good for muscle recovery after a run because warm currents of water are as good massagers as the ladies in the spa.

They work as natural massagers for your fatigued muscles and aching joints. Water releases stress from your muscles and gives a soothing effect to your joints, tendons, and ligaments.

5. It clears oxygen debt

When you workout excessively, the oxygen level gets lower in your muscles. This is called oxygen debt. Due to lack of oxygen, lactic acid is produced in your muscles instead of carbon dioxide, which makes your muscles fatigue. Hence tiredness can be measured by serum lactate level.

A recent study shows that swimming, along with massage has proven to be effective in reducing serum lactate. They found out the athletes who were involved in swimming after the workout had 14% more run-time in the next session than those who underwent passive recovery. These figures are crazy, right?

Conclusion

Intense workouts can be acute. However, if you adopt swimming as a tool for speedy muscle recovery, you are safe! When you are swimming after a workout, remember that you are doing an activity for muscle recovery that, itself, is profoundly healthy.

Want to see more? Learn How to Improve Your Swimming Technique now.

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elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post How swimming can boost your muscle recovery? appeared first on elearningsport.com.