Hold your Breath!
/
Want an immediate 1% improvement in your performance?
Breathing efficiency is one of the most overlooked elements of athletic preparation. Whether you're a competitive swimmer, a triathlete, or a fitness enthusiast, how you breathe before and during a swim can make or break your performance. From breath hold training to mastering the 3-5-7 breathing technique in swimming, the right strategies can help you move faster, hold your breath longer, and stay calm under pressure.
Here’s an evidence-based breathing hack you can incorporate before your next race for immediate results.
The Science Behind Pre-Race Apneas
A recent study, Effects of Pre-Race Apneas on 400-m Freestyle Swimming Performance by Robertson et al., examined how breath holding impacts performance. Participants who combined their warm-up routine with three maximum breath hold before a 400-meter swim saw a significant 1% improvement in their times compared to those who only warmed up.
A 1% improvement might sound small, but in a race lasting about four minutes, that’s a 2.5-second advantage—a difference that could separate a podium finish from the rest. These findings highlight the power of controlled breathing as part of race preparation.
The Importance of Breath Holding in Swimming
Swimmers already train their breathing efficiency through breath-holding exercises such as:
No-Breath 25s: Swimming 25 yards or meters without taking a single breath.
3-5-7 Breathing Patterns: Alternating strokes between breathing every three, five, or seven strokes over longer distances to improve oxygen efficiency and CO2 tolerance.
Breath Control Sets: Practicing specific patterns to mimic race conditions.
But pre-race breathing protocols take this to the next level. By incorporating deliberate breath holding, swimmers can prime their bodies to tolerate CO2 buildup and utilize oxygen more efficiently.
Why Breath Matters
As a coach, I prioritize assessing movement quality first. But right after that, I focus on an athlete's breathing. Your breath reveals a lot about your mobility, stability, and work capacity.
Efficient breathing mechanics support core stability, protect the lower back, and enable greater force production. Whether you're preparing for a swim race or looking to hold your breath longer underwater, understanding and improving your breathing technique is crucial.
How Long Can You Hold Your Breath?
Let’s start with a quick test to evaluate your breath-holding ability:
Sit or lie comfortably.
Take a deep, slow nasal inhale, filling your lungs completely.
Hold your breath and start a timer.
Stop the timer when you can no longer hold your breath.
Your Score:
< 20 seconds: Deficient
20-60 seconds: Adequate
60-90 seconds: Athletic
> 90 seconds: Elite
If your score leaves room for improvement, don’t worry—breath-hold training can help you build capacity over time.
Learn proper breathing techniques to enhance core stability and improve performance. Practice deep, controlled breaths while lying on your back to engage your core and improve 3D expansion. Dan Daly, CSCS
How to Train Your Breath for Swimming
Breath-holding exercises are a cornerstone of swim training. Here are some techniques to get started:
1. Diaphragmatic Breathing
Lie on your back and focus on nasal breathing. Send the air deep into your core, expanding your stomach, sides, and lower back. Avoid shallow, chest-dominant breaths that elevate your shoulders. This type of breathing improves oxygen uptake and CO2 elimination.
2. Box Breathing
Use a structured pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Gradually increase the duration of each phase over time. This builds CO2 tolerance and calms your nervous system.
3. Maximum Breath Holds
After warming up, perform three maximum breath holds, aiming to hold your breath as long as possible. Rest for 2-3 minutes between attempts. This primes your body for race conditions.
4. 3-5-7 Breathing Technique for Swimming
Practice breathing every three, five, or seven strokes during your swim sets. This improves your ability to manage oxygen and increases your lung capacity.
5. CO2 Tolerance Training
Swim 25-yard repeats with minimal breaths, gradually increasing the distance or decreasing the number of breaths allowed. For example, start with breathing every third stroke, then progress to every fifth or seventh stroke.
Assess your breath
breath holding training
The Benefits of Breath Holding in Swimming
| Benefit | Description |
|---|---|
| Improved CO2 Tolerance | Breath hold training teaches your body to tolerate higher levels of carbon dioxide, delaying the urge to breathe and improving endurance. |
| Enhanced Core Stability | Holding your breath under pressure forces your core muscles to stabilize your body, reducing injury risk and increasing power output. |
| Calmer Pre-Race Nerves | Intentional breathing exercises calm the nervous system, helping you stay focused and reduce anxiety before a race. |
| Increased Performance | Whether you’re training for a sprint triathlon or a marathon swim, improving your breath-holding capacity directly translates to better performance in the water. |
Breath Holding Records: What’s Possible?
While most swimmers won’t aim for world records, it’s inspiring to know what’s possible. The underwater breath hold world record currently exceeds 24 minutes, achieved through years of breath-hold training and physiological adaptation. For competitive swimmers, holding your breath for over 90 seconds is considered elite, and likely sufficient.
How to Practice Holding Your Breath for Swimming
Start with Static Holds: Practice breath holding while sitting or lying down. Gradually increase the duration as you build comfort.
Incorporate Breath Holds into Swim Sets: Use no-breath lengths or limited-breath patterns during your training.
Track Progress: Record your maximum breath hold time every few weeks to monitor improvement.
Disclaimer: Safety First for Breath-Holding Training
Breath-holding exercises can be challenging and should always be approached with caution. Never practice breath-holding alone or without proper supervision. Always ensure a trained safety partner is present who is aware of the risks and able to assist if needed. Do not push beyond your physical limits, as prolonged breath-holding can lead to blackouts or serious injury. Consult a qualified coach or medical professional before attempting advanced breath-holding techniques. Your safety is the top priority!
Final Tips for Race Day
Before your next race, incorporate this simple breathing routine:
Perform your usual warm-up.
Include three maximum breath holds, holding as long as possible.
Use deep, diaphragmatic breaths to calm your nerves and prime your body.
By following these steps, you’ll improve oxygen saturation, CO2 tolerance, and overall performance—whether you’re racing a 400m freestyle, a sprint triathlon, or an open-water marathon.
Breathe Better, Swim Faster
Your best performance is the sum of small, deliberate improvements. From pre-race breath holding to mastering your breathing mechanics during training, these techniques can give you a competitive edge in the water.
Join my personalized coaching programs to enhance your breathing mechanics, master breath hold training, and build a foundation for lasting performance improvements. With one-on-one sessions, tailored workouts, and expert guidance, you’ll develop the skills you need to swim stronger, faster, and more efficiently.