Breath Training for Swimmers
In 2020, I trained as an Advanced Oxygen Advantage and a Buteyko Instructor so I have more knowledge about efficient breathing on land and how this translates to physical exercise. I work with a lot of swimmers and triathletes and breathing is usually something I have to work on with everyone.
Breathing is an automatic process that we do not have to think about. True, but many people in modern society have developed poor/dysfunctional breathing patterns which we can live with but affect our performance in our daily lives. Poor breathing can affect our physical and mental health, our focus, concentration, energy levels and definitely sports performance.
Breathing is multi-faceted and when looking at someone's breathing we have to consider three aspects:
- respiratory biochemistry (volume of air we breathe in and out)
- respiratory biomechanics (how we are breathing - which muscles/body parts should be working)
- breathing cadence (how fast or slow we are breathing)
How we breathe on a daily basis at rest or during light physical movement determines how we breathe during physical exercise. If we have some level of dysfunctional breathing on land and at rest, then we cannot expect to breathe optimally when running, swimming, cycling, etc. We are likely to experience more fatigue, breathlessness, less endurance, poorer sleep, less energy, focus and concentration.
We are very good at training our muscles to become strong for sport, but are usually unaware that we also need to train our breathing muscle - the diaphragm. Athletes often "gas out" due to a weak diaphragm before their arms or legs give way. Many people breathe using the upper chest rather than their diaphragm which results in less oxygen uptake and delivery to the working muscles. As well as our main breathing muscle, the diaphragm is also one of our major spinal stabilisers and research has found a link between lower back pain and poor diaphragm use. We need to keep our spine in alignment to be able to breathe efficiently, as well as move efficiently.
In swimming, an added challenge is that we do not have access to air all the time and this puts us in "survival" mode and tends to create certain movement patterns which can disrupt the flow of our swimming. For example, lifting the head too high out of the water when taking a breath to ensure we get air, or taking a big gulp of air to make sure we have enough oxygen to survive until the next breath, etc.
Breathing recovery is also an important aspect that is usually overlooked in sport. If you look at swimmers resting at the end of the swim lane between swim sets, you will generally see them all hyperventilating through the mouth, chest rising and falling, then set off again on their next swim set. We can learn simple breathing techniques to help our body recover quicker and send more oxygen around the body, during and after a swim session. This applies to other sports too.
If you are planning a challenging swim session or before an event, there are also simple breathing exercises you can do before getting into the water to prepare your body and mind.
I integrate this breathing knowledge into my swim coaching, but also offer separate 1-2-1 breath coaching sessions to my clients, if my Initial Assessment highlights some level of dysfunctional breathing. See my breath coaching website for more details:
Unique Day Workshop for Swimmers
Find Your Flow: Breathwork for Swimmers
Practical Breathing techniques to swim stronger and boost overall health
Saturday 28th February 2026
10.30am - 5pm
£189
Brantridge Lane, Haywards Heath, RH17 6FN
Why Breathwork for Swimmers?
Most swimmers focus on fitness, technique, strength training, or time in the pool, but breathing is often overlooked.
We take about 25,000 breaths a day without thinking, but how we breathe has a huge impact on our energy, stress levels, focus, and even how well we sleep. Many of us develop poor breathing habits for a range of reasons and we carry these into the pool, leaving us more fatigued, tense or breathless than necessary, affecting our swim technique, endurance, speed and recovery.
This workshop will help you discover how you can use your breath:
-
as a powerful performance enhancer in your swimming without needing to train harder or longer
-
to boost your overall health and wellbeing by improving your daily breathing patterns.
You will learn to optimise your daily breathing habits for improved physical and mental health and more efficient breathing when swimming!
The Science
Recent research shows that 90% of athletes, across different sports, showed signs of dysfunctional breathing that can limit endurance, slow recovery, increase fatigue, and impact overall health. The researchers concluded that this can not only impact performance but also health and there is a need to raise awareness of proper breathing techniques among both athletes and coaches, and athletes should undertake functional breathing training to enhance their performance and overall health.
How we breathe on land, at rest or during light physical activity, directly affects how we breathe during sleep and physical exercise. If your breathing is slightly inefficient on land, it will hold you back in the water and affect your long-term health. Many of us are breathing to survive rather than to thrive.
Targeted breathing techniques can help you:
-
improve focus and concentration (reduce brain fog!)
-
boost energy levels
-
feel calmer and more relaxed on land and in the water
-
boost endurance and reduce breathlessness
-
improve postural stability on land and in the water
-
support deeper, more restorative sleep better (reduce or stop snoring, reduce risk of sleep apnea)
-
enjoy swimming with greater ease and flow
-
recover more quickly after physical activity
What You will Learn
This hands-on workshop blends classroom sessions introducing the science behind efficient breathing, guided breathing techniques and pool-based exercises (front crawl focus). Together, we will:
-
Become aware of your current daily breathing patterns and how they may be impacting your wellbeing
-
Explore how breathing affects your swimming and how to find ease in the water
-
Learn land-based breathing exercises to improve your breathing mechanics and CO2 tolerance
-
Learn how to use the breath as a tool for relaxation, focus and recovery
-
Explore how to easily integrate breath training into your swimming and everyday life
Who is this workshop for?
Swimmers of all levels who can swim at least 100m front crawl and who either:
-
Struggle with the mechanics and coordination of breathing in freestyle
-
Feel breathless after a few lengths and do not know how to improve this
-
Are a seasoned triathlete, marathon or Masters swimmer looking for ways to improve their endurance, speed and recovery
-
Are curious about how breathing can support your health, relaxation and enjoyment of swimming
Your Coaches
Marianne Johnson
Advanced Oxygen Advantage (breathing) Instructor and Advanced Swim Mastery Coach (www.weightlessswimming.co.uk)
Marianne discovered the power of functional breathing after realising her own daily breathing patterns
were holding back her swimming and her health. Now she is passionate about helping all swimmers transform
their swimming and their wellbeing by learning to breathe more efficiently on land and in the water.
Kath Lambert
ASA Level 2 Teacher and ASA Level 2 Open Water Coach (www.swimandtonic.uk)
With 20+ years of experience coaching and a lifetime in the water, Kath brings a deep understanding of
stroke mechanics and body awareness, influenced by her practice of yoga, Pilates and mindfulness, to help
swimmers find breathing in swimming more natural.
Workshop Details
Format: mix of classroom, land-based breathing technique practice and pool sessions
Focus: front crawl stroke
Extras: Tea, coffee and a light buffet lunch will be provided
Suitability: able to swim at least 100m front crawl minimum
If you have any questions about your suitability for this workshop, please don't hesitate to contact us HERE.
Join us to discover how better breathing can transform your swimming and your life!