Breathing Technique: Practice for Swimmers (by Shev Gul)

Learn how to breath right to swim faster

Walking Practices - Learning the DB technique first through walking action is the best way to familiarise the mind and body system with the timing and the rhythm aspect of the Diaphragmatic Breathing Technique-process.

Unilateral Practices - Breathing in on every second step-stride. Left Hand Side (LHS) and Right Hand Side (RHS) practices. Just before the back foot is about to be lifted off the ground, a quick and large amount of air is taken in via mouth. As the same foot moves forward and is about to touch the ground, A long, continuous and even exhalation action via mouth, with a puff at the end, is executed.

Breathing in on every fourth step-stride. LHS and RHS practice - Bilateral practices. As above, but breathing in on every 3rd, and 5th step-stride.

Treadmill - Gym Practices - The next phase of progressive dry land practices can be effectively achieved on a treadmill in the gym. Starting on 3-4 km/hr treadmill speed, and then progressing on to 5, 6, 7 and up to 8 km/hr speeds, the DB technique is practiced and consolidated further.

Using Arms (for swimming) - Dry Land Practices - Now, we are moving the practices to the arms (swimming specific). Simulating or choreographing arm action corresponding to all four strokes used in swimming, one can further consolidate the learning of Diaphragmatic Breathing Technique.

These progressive pool practice steps can be used by coaches to teach DBT to swimmers:

Holding on the rail - one arm - The swimmer`s body on it`s side, extended arm/hand on the rail, face down, the upper arm resting on top hip, legs kicking to maintain floatation. Swimmer performs DB technique sequence as taught by the coach, trained in the correct breathing method (DBT). Repeat: 6 times on LHS and RHS each.

Push and Glide - Swimmer pushes and glides from the wall, in Body Long Vessel (BLV) position. DB control action is practiced with one arm action, over a distance of 10 yards. Repeat: 6 times practising on RHS and LHS each.

Super Slow Swimming - The next phase of DBT drills are performed while swimming in super slow mode (SSS) until swimmer becomes fully competent with the technique.

Normal and High Pace Swimming - Finally, the swimmer starts incorporating his newly learned DB technique skills in fast swimming modes, until it becomes a reflex action.

Add DBT to your swimming or coaching tool box and you will see the difference in training and in performance. Remember, "relaxation at high speeds is the most important factor in winning the workouts, races and Olympic gold medals" (JW, GT - Popov).