Swimming in the pool: how to learn how to breathe properly

With all styles of swimming, and even more so in sports, the technique of proper breathing is of great importance, not only to keep on the water in freestyle, but also to achieve good results in competitions.

To sharpen the mastery of how to breathe properly while swimming in the pool, it is better under the guidance of a coach, although it can also be done independently at home by adults and children( under the supervision of an adult).It is important to understand the very principle of breathing and its use in swimming with crawl, breaststroke, butterfly.

CONTENTS

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General approaches, principles of breathing techniques

The first lessons on swimming training are alwayssvyaschayutsya features breath. This is explained by the following reasons:

being in water, the body is under pressure, the chest is compressed;
abnormalities in breathing can lead to hypoxia, resulting in: tinnitus, dizziness, pain in the temples and occiput;
special method of immersion, performing inspiration and exhalation helps to swim long distances without feeling tired;
stay under water more confidently, synchronizing movements with the body, hands, feet.

There are general guidelines to help you master the basic rules of breathing in water.

Respiration should be smooth, calm, deep.
Exercise first in the air, then proceed with the water procedures.
The head is held evenly to avoid disturbance of coordination( that is, the head should not be tipped up over the water).
Air is inhaled over the water sharply and just by the mouth.
Exhalation is carried out in the water through the mouth, which is better to tighten and release the air with thin streams of pressure. In duration, it should be longer than exhalation.

The deeper the breath in and out, the better the lungs work.

Breathing exercises in water

To learn the correct breathing during swimming, the exercises will help:

Stand in water, immerse only the face, holding your breath. At this time, you must make a wave of your hands. On the second stroke, you should exhale into the water, finishing already above it. Then it will be easier to inhale a new portion of air.
The "Float" exercise is very popular. Straighten your shoulders, taking a deep breath. Grab your knees with your hands, pressing your head to your chest. Go down as low as possible. Gradually letting out the air, rise to the surface.
Go down to the bottom of the pool near the edge, try to lie horizontally. Exhaling air, rise to the surface, take another breath and return to the starting position.
Before the start of the swim, conduct warm-up exercises, spreading your hands to the side, upwards, to the side, trying to breathe deeply. Imitate the movements of the head and hands, as if already in the water.
Do not forget that when you are swimming, it's important to synchronize the movement of the arms and legs. Squat, rhythmically breathing and exhaling, do a "swallow", swing back and forth, alternately changing limbs, not forgetting about deep breathing and exhalation.

Features of swimming styles and breathing

Each style of swimming uses its own technique. Some of them do not require special preparation, some are very complex. Only repeated training will help you get comfortable quickly.

Breathing with a breaststroke

If you follow the classic approach when swimming with a breaststroke, then it is important to grab the air at the moment of repulsion by hand. At this moment, a deep breath is drawn by pushing the chin out. The main load falls on the shoulder girdle. Exhaling is done in the water, and the position of the body is leveled, the head is in the water.

A person can do up to 3 cycles of hands and feet on exhale before you need to take a new breath.

Crawl

When swimming with a crawl on the chest, it is considered that it is more difficult to master the correct technique. The swimmer's head is almost always in the water. It is necessary to quickly inhale air and again to make movement. The main thing here is to coordinate all movements with the position of the hands. The breath is made during the end of the stroke with one hand and the transition to the other. During the influx, the head turns to the side where the active movement takes place. Exhalation is carried out when the person is immersed in water.

If you swim with freestyle , the inspiration is made from the so-called "air pocket".Due to the movement of the head, anterior wave is formed. Due to its bending, a space is created in which there is air captured by the mouth.

Keep your head horizontally, keeping your body balanced with your legs and hands, and your gaze is directed to the bottom of the pool. It is turned to the side without sudden movements. Otherwise, an incorrect position can lead to severe pain in the neck. If you strongly lift above the surface, the front trunk section will feel an additional load.

For the correct rotation corresponds to the trunk and the force of the stroke, which must be evenly perfect. The water line starts from the vertex and ends at the corner of the mouth. Try to observe the position to avoid fatigue effect.

In the case when swimming with a crawl is performed, two options are possible. Either breathe only from the right or left side, but alternately alternate. This breath is called bilateral. There are several schemes.

The swimmer takes a breath on the 3rd, 5th or 7th rowing alternately in different directions.
Changes the position of the head for inspiration alternately through 2 strokes, then after 3 strokes.
Floats in one direction, breathing under the left, right strokes, and then after the turn breathes into the other.

Such movements help to more effectively balance the position of the body, move it, increasing the speed of movement in the water.

If you swim on your back, your face is always above the surface of the water and the swimmer can breathe freely. Proper breathing helps maintain balance and maintain the horizontal position of the body.

Style "dolphin"

Breath is coordinated with movements of hands. It is more effective to inhale during the end of the stroke, when the face rises above the surface of the water. Exhale is done after immersion of hands in water. For swimmers, when using the swimming butterfly , the full cycle of movement to capture air is done once with a swing.

Regular classes will help to bring to the automatic movement of the capture of air, its strong exhalation, coordinating parts of the body. Gradually, the skills will be improved, and during the classes there will be no discomfort.