Why You're Out Of Breath After 100m Swimming | How To Master Freestyle Swim Breathing

Now, when we talk about

swim

ming technique and I'm referring specifically to

freestyle

hair, one of the most commonly reported problems is with

breath

ing. How many of you are out of

breath

after just 100 meters or maybe less or maybe even fine at first? and then you find that it builds up over time until you find yourself really struggling. Believe me, you are certainly not alone and today I will explain to you why it is happening and how to fix it now if you are someone who is struggling. If you feel out of breath while

swim

ming well, you should not be ashamed, as I already mentioned, you are definitely not alone, this is partly due to our natural built-in instinct of wanting to breathe constantly, however, swimming makes us break this habit and breathe in a different, which brings us to my first point and probably the most common cause of this shortness of breath.

Our response to not being able to breathe how and when we want is to take a big, long gulp of air as we swim, holding on to it and then just as we want. We are about to eat our next breakfast trying to exhale that hair as fast as we can now imagine trying to do that while biking or running, in fact just try doing it while we are sitting doing absolutely nothing, it is strange and it is incredibly unpleasant now The problem here is that your body uses the oxygen you have inhaled and creates carbon dioxide co2 as a waste product as the co2 builds up inside you your body senses it and tells your brain that you need to breathe so get rid of it.

CO2 helps alleviate this shortness of breath, so swimmers who do not exhale properly will quickly feel out of breath due to this reflex, even though they are probably not actually suffering an oxygen death. Another knock-on effect of holding your breath is that it creates tension. on your upper body and limits your range of motion quite often, leading to a short, snappy stroke style and then by holding your breath, having more air in your lungs can create and increase buoyancy in the chest and think. of that seesaw effect that we often talk about when having more buoyancy in the chest, the chest rises, the legs go down, you could end up with your legs dragging on the bottom of the pool, so we must break this instinct to hold back the

breathing

.

So instead of filling a huge lung with air, try to breathe normally as you would when cycling or running and as soon as your face is submerged in the water again, start exhaling gently and continuously, ideally through your nose, before turning to breathe again. The perfect time is to exhale completely just as you turn your head to take your next breath. This takes time and practice. Personally, I exhale gently with a small burst at the end to get rid of any leftovers. Well, this suits me very well. On to our next problem and that's how often we breathe so far, you've probably heard of bilateral

breathing

which simply means breathing to either side and the idea of ​​this is to create some balance and symmetry in our movement, unfortunately, although this creates more problems, particularly for those who already have difficulty breathing and feel short of breath while swimming because you are suddenly asked to breathe every three strokes or perhaps if you are being really ambitious every five strokes.

I'm going to be totally honest, I rarely take a breath every three strokes. In fact, I typically breathe every other stroke, as many elite swimmers and triathletes do. Now, to be clear, I totally approve of bilateral breathing, but I worry that sometimes it gets a little misinterpreted, as I mentioned, bilateral breathing is the ability to breathe to either side. but you are not limited to just breathing every three or every five continuously, you can breathe every two to one side for half the stroke, then breathe every three, switch to the other side and breathe every two to the other side for the other half of the stroke .

That's still technically bilateral breathing, it's simply having the ability to switch from one to the other confidently and happily, and while you're trying to define your breathing pattern and technique, why not make your life easier? Breathe every other breath, get comfortable with that, just make sure you practice breathing to each side, so you really work on that balance and that symmetry and over time, as you get more comfortable, why not increase the breath every three and try it? It's really funny that many of the things we do Try to inhale more are actually the causes of us feeling out of breath.

Another of them is the movement of our head while we try to breathe more. Our tendency is to move our head to look up. towards the roof of the pool or towards the sky or maybe really lifting our head out of the water, obviously this is just excessive movement, it's a waste of energy and it's inefficient and if we really lift our head out of the water it can do that our legs fall so we drag them along the bottom of the pool again which is a waste of energy so it is best to avoid it and finally if you really have difficulty breathing in the water then you can work on some simple breathing exercises, this mostly just works to build your confidence when exhaling underwater, for this you want to breathe normally, curl up into a ball to float on the surface.

You are currently floating because your lungs are full of air, but now begin to exhale slowly. Through your mouth or nose, you will gradually begin to feel like you are sinking. Keep dripping until you fully exhale and touch the floor of the pool. Push up and then try again. Well, personally, I love that last exercise and I think I still do it to this day. It's a lot of fun, but hey, maybe I just need to come out better. I hope you enjoyed today's video. If so, please like it, don't forget to participate in the comments section below, send us any questions and we will answer you.

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