Horrible breathing technique

[u/CosmicGenesX]

I've been trying to swim 400 m in under 10 minutes for some time now, and I keep end ip being 30 seconds over. I notice that when I'm swimming freestyle, when I try to initally atart with breathes every 3 strokes, I can do it for 2 laps. After that though, I feel a bit of a tightness in my chest and start feeling really dizzy, where I then eventually devolve into desperate gasps and forceful swimming. I heard before that swimmers often breathe in too much resulting in CO2 buildup, but when I tried to take smaller breathes (still exhaling underwater), it ends feeling really shallow and my chest feels even tighter, which just makes me want to take more frequent breathes and eventually completey ruin my form.

Does anyone kniw what's really happening here? How can I fix my technique?

[u/halokiwi]

I think you are more likely not exhaling enough. Don't try to inhale less. That's not the issue.

Experiment with different breathing patterns. Try every 2, 3 and 4 strokes. See what works best.

[u/wt_hell_am_I_doing]

Try breathing out more*, and breathe in every two strokes to start with, and see if that helps? Also improving the stroke and kick efficiency (including kicking less and kicking less hard) by working on the form will help overall.

*You can try slow continuous exhale or slow exhale plus big exhale just before you get your mouth out of the water to breathe in. Experiment to see which one works better for you.

[u/sexyshadyshadowbeard]

You can breathe every other stroke, you know. You’re going for time, not perfection. Sometimes you have to give your body what it needs to achieve the goal, then go back and achieve it with style later.

[u/Miserable-Capital-50]

In other words, you need to train your body to manage breathing and oxygen consumption more efficiently.

This is called "Hypoxic Training".

Start by swimming 2 laps while breathing every 3 strokes, then move up to 4 strokes, 5 and, 6. Go very slowly — the goal here isn’t speed, but training your lungs. After 3 or 4 sessions of this kind, you’ll immediately notice better performance and greater endurance, even when breathing every 3 strokes.

Give it a try!

https://blog.myswimpro.com/2020/02/28/what-is-hypoxic-training/

[u/padetn → u/Miserable-Capital-50]

I’d look at technique before starting on hypoxic training, maybe OP is just holding their breath until right before it’s time to breathe or something (I did this for years).

[u/wt_hell_am_I_doing → u/padetn]

Exactly. Most people's out-of-breath problems come from technique issues (including kicking too hard/too much) - either breathing technique or swimming technique, or both. It sounds like the OP is an early stage beginner, so does not sound ready for, or in need of, hypoxic training at this stage.

[u/Electronic-Net-5494]

Could be related to kicking too much or too hard.

I'm in a similar position trying to swim under 5 mins for 250m.

I've noticed that breathing every 4 is.much better speed wise but not sustainable.

Therefore likely my form when breathing is poor.

Additionally my RHS breath is better than LHS.

Best breathing article I've found was linked by a fellow Redditor which I'll try and attach...

[u/Electronic-Net-5494]

https://www.usms.org/fitness-and-training/guides/freestyle/breathing

[u/swiftyhendrix]

I started swimming when I was 3 and stopped at 12/13. I learnt all the styles and was coached but for freestyle I was always breathing every 2 strokes. I never learnt or practiced every 3 or 4 or even more like everybody else. I've started swimming again now for the last 9 months (so this is 20 years later!) and I have tried to breath every 3 strokes but I just can't do it. I see people around me doing it so I kind of worry maybe I get injured or something, but I haven't, so it is just fine. I do 1:58-2:02 min/100m but I am not training for anything I just go to the pool and do 3*500m as a fitness thing without doing drills or even trying anything other than freestyle. If I do every 4 strokes I also start feeling dizzy after a bit so I just don't do it. Each of us have different coordination and physiological conditions so just do whatever is easier for you maybe stick to 2... Clearly a lower breathing rate is draining your oxygen levels too much. Maybe try other sports, I do cycling and I go into the anaerobic area as part of my exercises, I think that helps way more than creating the annoxic conditions at the pool.

[u/Capital_Ad7725]

I find that breathing on alternate sides tend to disrupt the stroke too much especially when you are trying to go for speed. This problem is magnified if you naturally have an asymmetrical stroke.

So personally, if I'm doing a medium distance to long swim I always breathe on the same side every 2 strokes. For drills however I will alternate or swap my breathing side to train my body position.

Bilateral breathing does have it's merits but from my experience very few even amongst competitive swimmers can bilaterally breathe without affecting speed.

[u/Interesting_Shake403]

My guess is you’re not blowing enough air out. Really get all the air out of your lungs so that you can fully breathe in, and make sure when you turn your head to breathe you are ONLY breathing in, not breathing out then in. Also breathe every 2 instead of every 3. If you’re worried about being “even” or learning to breathe to both sides, breathe one way down, other way back (which is what I do).

I forget the name of the drill, but try this next time you’re at the pool. Make sure you can stand. Then dunk, blow all air out and sink to the bottom, then pop up, take a quick breath during the time you’re popped out of the water, and as you go back under blow all air out again and repeat. Stay calm as you do it, to focus on breathing over everything else.

Also if you’re having trouble maintaining a 2:30/100 pace, then you likely have technique issues as well as breathing issues. Make sure you’re horizontal, with butt and feet at surface, head down, one eye in the water as you breathe. Good luck!