Bilateral Breathing Swimming: What It Is and How Beginners Can Learn It

What Is Bilateral Breathing in Freestyle?

Bilateral breathing in freestyle means breathing to both sides by alternating sides, commonly on an every 3 strokes rhythm. This breathing pattern is applied within freestyle (front crawl), where you time your breaths to match your arm strokes for a smooth, balanced swim.

Unilateral breathing, by contrast, involves breathing only to one preferred side, typically every 2 strokes. This creates an asymmetrical pattern that feels familiar to many beginners but limits adaptability compared to alternating sides.

Here are the basic mechanics of how it works:

• You alternate the breathing side by turning your head with your body’s natural rotation—right side after 3 strokes, then left side after the next 3.
• Counting strokes means tracking arm pulls: breathe after the third stroke (one arm cycle plus one more), which naturally switches sides each time.
• This connects to body position and timing by syncing your head turn with shoulder rotation, keeping your face aligned for air without disrupting your streamline.

With this foundation in place, exploring the benefits will show why practicing breathing to both sides pays off for beginners.

Why Learn Bilateral Breathing? Top Benefits for Beginners

Breathing to both sides offers beginners several practical advantages that make swimming feel more comfortable and controlled over time. By practicing alternating sides, you build skills that support better overall freestyle swimming.

Stroke balance and symmetry is one key benefit. Alternating sides promotes even rotation and muscle use on both halves of your body. Most swimmers have a preferred breathing side and a weak side, the non-dominant side that feels less natural. Unilateral breathing can lead to uneven development, while bilateral breathing helps create more consistent stroke balance.

Swim straight and no drift improves too. Breathing only to one side often causes a gradual drift toward the lane line or pool wall as your body leans that way. Alternating sides supports better alignment and helps you maintain a straighter path.

Body rotation becomes more consistent. Bilateral breathing encourages rotating fully to both sides during each stroke cycle, which supports smoother movement through the water. For more on this, check our freestyle stroke tips.

Bilateral breathing may encourage more balanced muscle use, potentially reducing uneven strain for some swimmers. Individual results vary, so consult a coach for guidance tailored to your needs.

Endurance and breath control also benefit. Regular practice with alternating sides helps you get comfortable with controlled inhales and exhalation patterns, making longer swims feel easier as your rhythm improves.

The table below compares these benefits side by side.

These benefits make breathing to both sides a worthwhile skill for beginners seeking steadier freestyle swimming. Next, see how it applies in open water swimming and races.

Bilateral Breathing for Open Water and Races

Breathing to both sides shines in open water swimming, where conditions change quickly and adaptability matters. It gives you the flexibility to choose the best side for breathing based on the environment, helping you stay comfortable and on course.

In open water swimming, sighting—lifting your head briefly to check direction—is easier when you can breathe to either side. Waves and chop or splashes from nearby competitors might make one side feel choppy or uncomfortable, so switching sides keeps your face clear and rhythm steady.

Being able to breathe to both sides also boosts awareness of competitors. A quick glance to your preferred side for sighting or spotting swimmers becomes more natural without locking into one direction.

Practice these decision examples to adapt on the fly:

• Breathe left if waves or chop are hitting from the right or sun glare is on your right side.
• Breathe right if chop comes from the left, shoreline curves left, or competitors crowd your left.
• Switch sides when conditions shift, like after a buoy turn or when swell direction changes.
• Breathe alternate sides if you drift toward one lane line in pool training, mirroring the navigation skill you’ll need in open water.

This mirrors pool issues like drifting in lanes, which often preview open water navigation challenges—practicing breathing to both sides now builds that skill for smoother transitions. For more on handling these, check our open water navigation guide.

Many swimmers train with alternating sides to develop stroke balance and overall adaptability, even if they favor one side during certain race moments for tactical reasons. The key is building the option through practice, so you choose confidently when it counts.

Next, explore the common hurdles beginners face and practical fixes to keep your progress steady.

Common Challenges and How to Overcome Them

Many beginners face hurdles when practicing breathing to both sides, but these are normal and improve with targeted fixes. Here is how to address the most common ones using a simple structure for each.

Weak Side Discomfort

• What’s happening: Breathing to your non-dominant side feels awkward, strained, or tiring compared to your comfortable side.
• Why it happens: Your body has developed more strength and coordination on one side from past unilateral breathing habits.
• What to do next: Spend extra time on that side during short sets, gradually increasing reps while keeping the rest of your stroke relaxed.

Poor Exhalation Underwater

• What’s happening: You struggle to get a quick, relaxed inhale because air feels trapped, leading to rushed or shallow breaths.
• Why it happens: Inconsistent exhalation underwater builds up carbon dioxide, making every breath feel urgent.
• What to do next: Practice a steady trickle of bubbles from your nose or mouth throughout the stroke cycle; think “hum continuously underwater” to build the habit.

Head Lift/Over-Rotation

• What’s happening: Your head lifts forward or your body rolls too far, causing drag or an unbalanced feel.
• Why it happens: Tension or poor timing pushes your head up instead of rotating it smoothly with your body.
• What to do next: Keep one goggle in the water during the breath and lead the rotation from your hips, not your neck.

Timing Issues

• What’s happening: You miss the breathing “window,” turning too early or late and gulping water or air awkwardly.
• Why it happens: Rushing the stroke count disrupts the rhythm needed for every 3 strokes breathing to both sides.
• What to do next: Slow your stroke rate deliberately, counting aloud in your head to sync the turn with your arm recovery.

Breath Holding

• What’s happening: You tense up and hold your breath, increasing fatigue and panic between inhales.
• Why it happens: Anxiety about the new pattern overrides natural breathing rhythm.
• What to do next: Take a calm, step-by-step approach: relax shoulders, focus on steady underwater exhalation, and resume with confidence when ready.

Common Mistakes Self-Check Checklist

• Head lift (check if chin rises forward instead of rotating sideways)
• Breath hold (notice if you’re puffing cheeks or pausing exhales)
• Uneven rotation (feel for lopsided body roll between sides)
• Rush inhale (sense if breaths feel snatched or panicked)
• Scissor kick (watch legs for crossing or uneven kicking)

With these adjustments, you’ll build comfort steadily; next, follow a structured plan to integrate them into your swims.

Step-by-Step Guide to Learn Bilateral Breathing

Follow this gentle progression to build breathing to both sides comfortably, starting with simple prep and easing into every 3 strokes over four weeks. Adjust the pace to your comfort level, as everyone progresses differently.

Before jumping in, prepare your body with quick, easy steps to set yourself up for success.

Beginner Setup Checklist

Run through this pre-swim prep checklist every session:

• Stretch neck: Gently tilt your head side to side and forward, holding each for 10 seconds.
• Practice exhale: Try rhythmic exhales on land or in shallow water.
• Start shallow: Begin in water where you can stand easily.
• Relax: Take deep breaths and shake out tension from shoulders.
• Count strokes: Focus on stroke count from the start.

A simple neck stretch helps loosen muscles for turning to both sides. For exhale practice, build the habit of steady exhalation underwater. On land, lie on your back or stand and hum steadily through your nose or pursed lips for 5-10 seconds, mimicking pool rhythm. In shallow water, submerge your face and bubble out rhythmically while standing.

Now ease into the water. Start slow with every 3 strokes as a warm-up approach: swim short repeats of 25 yards, breathing to alternating sides every 3 strokes at an easy pace. Pause as needed to relax and recenter. Gradually increase repeats as comfort grows, always prioritizing relaxed pacing over distance.

Optional tools like a snorkel or pull buoy can simplify early practice. Use a snorkel for short sets to focus on stroke rhythm and body rotation without timing breaths, helping build confidence on your weak side. A pull buoy between your legs lets you emphasize upper body and breathing to both sides, reducing kick distraction. Try them for 50-100 yards per set, then remove to integrate full freestyle fundamentals.

4-Week Progression Plan

This plan gradually increases bilateral breathing exposure. Aim for 2-3 sessions per week, 20-40 minutes each. Include rest days and adjust based on how you feel.

1. Week 1: Build AwarenessFocus on prep checklist and 4×25 every 3 strokes with ample rest (30 seconds). Alternate full laps: one breathing mostly left, one mostly right. End with 100 easy swim mixing sides.
2. Week 2: Adaptation MilestoneIncrease to 6×25 every 3 strokes, rest 20 seconds. Add one snorkel set of 4×50. By week’s end, every 3 strokes should feel less awkward, with smoother turns to your weak side and steadier exhalation underwater. Celebrate this shift, even if not perfect.
3. Week 3: Add VolumeDo 8×25 every 3 strokes continuous, plus 200 with pull buoy alternating sides every 3 strokes. Mix in 4×50 at moderate pace, focusing on counting strokes.
4. Week 4: Integrate FullySwim 400 straight with every 3 strokes to both sides, breaking only if needed. Add choice sets: 4×100 picking sides as comfortable. Review progress and repeat favorite weeks as needed.

Progression might differ for child versus adult learners. Children often adapt with flexibility and play-based drills; adjust session length for their attention span. Adults might take longer with muscle memory but benefit from consistent focus. Listen to your body and extend timelines if helpful.

With this foundation in place, explore targeted drills to refine your alternating sides practice.

Best Drills for Bilateral Breathing Freestyle

These drills build breathing to both sides through targeted practice on rotation, timing, and alternating sides. Start with one or two per session, choosing based on your sticking point: side-kick for rotation, catch-up for timing, single-arm for weak side strengthening, or patterned strokes for every 3 strokes rhythm. Use a pull buoy in longer drills if kick fatigue sets in.

Practice these in short sets to stay relaxed. Use single-arm freestyle when focusing on your weak side during lane swims, clean up timing after catch-up feels smooth, or improve balance when drifting. Check progress with video feedback: film a set, look for even shoulder rotation and head staying low—one goggle in water on breaths. Explore more swim drills for variety once comfortable. Next, refine these into your everyday swims with targeted technique cues.

Tips for Perfecting Your Technique

Once you have practiced the drills and followed the progression plan, these refinement cues will help make breathing to both sides feel smooth and natural. Use them to fine-tune your form during regular swims.

Here are key technique tips, each with a simple explanation and a try-this cue:

• Rotate with the body: Let your breathing follow the natural body rotation instead of lifting your head to chase air. This keeps your stroke efficient and prevents straining your neck. Try this: As your arm reaches forward, roll your entire body to the side for the breath, keeping one ear near your shoulder.
• One goggle in water: Keep one goggle submerged during the inhale to avoid lifting your head too high or over-rotating. This cue promotes a low, stable head position for better balance. Try this: Check that your opposite goggle stays in the water as you turn—adjust by relaxing your gaze to the side rather than up.
• Relax neck and shoulders: Stay loose in your neck and shoulders to reduce tension that blocks smooth alternating sides. Tension often sneaks in on your weak side, making breaths feel rushed. Try this: Before each breath, softly shrug and drop your shoulders while counting your strokes.
• Video feedback: Record yourself swimming short lengths to spot issues like head lift, timing slips, or uneven rotation, then make small adjustments based on what you see. This self-review builds awareness faster than feeling it alone. Try this: Use your phone or a waterproof camera to review your form, pausing on breaths to compare sides.
• Mix into routine: Add breathing to both sides gradually to warm-ups, easy sets, or by alternating it every few lengths in your regular freestyle swims. This builds comfort without overwhelming your sessions. Try this: Start with every 3 strokes in your first 400 meters, then switch back to your preferred side for the rest of the set.

Bilateral Breathing FAQs

Q: Should beginners start bilateral breathing right away?

Beginners can ease into breathing to both sides rather than starting immediately every lap. Build comfort by alternating sides every few lengths or using drills to practice your weak side gradually. This approach promotes stroke balance without overwhelming you early on.

Q: Does bilateral breathing improve endurance or swim times?

Breathing to both sides can contribute to better stroke symmetry and efficiency, which may support endurance as your technique improves. Results vary based on overall training and individual factors, so focus on consistent practice. Many swimmers notice smoother swims over time with balanced breathing.

Q: What’s the most common rhythm for bilateral breathing?

The most common rhythm is every 3 strokes, alternating sides naturally for even stroke count. This pattern encourages body rotation and helps you swim straight without drift. Start with shorter sets if it feels challenging, building up as your rhythm improves.

Q: What are the biggest challenges when learning to breathe to both sides?

Common challenges include discomfort on the weak side and timing the breath with body rotation. Breath holding or head lifting can also disrupt flow. Overcome them with short drills and patience, focusing on relaxation each session.

Q: Should I use bilateral breathing in sprints?

In sprints, many swimmers stick to their preferred side for quicker breaths every 2 strokes to maintain speed. Use breathing to both sides in training for adaptability, then choose based on race feel. Practice both to decide what works for you.

Q: How should I use bilateral breathing in open water swimming?

In open water swimming, breathing to both sides helps with sighting and handling waves and chop by letting you alternate sides as needed. Breathe to the side with clearer air or fewer competitors. It builds adaptability for varying conditions.

Q: How do I exhale properly during bilateral breathing?

Exhale steadily underwater through your nose and mouth between breaths to prepare for the next inhale. Keep it relaxed and continuous rather than holding your breath. Practice this cue in shallow water to make it a habit.

Q: Can swimmers with asthma practice bilateral breathing?

Swimmers with asthma can practice breathing to both sides, focusing on relaxed rhythm and steady exhalation underwater. Individual comfort varies, so start slowly and consult a qualified professional for personalized advice. Gradual progression helps build confidence.

Q: How can kids learn to breathe to both sides?

Kids may adapt to bilateral breathing with play-based drills like counting strokes or alternating sides in fun games. Adjust activities for attention spans and keep sessions positive and brief. Encourage gradual practice without pressure.

Q: When should I add bilateral breathing to my workout?

Add breathing to both sides after warming up, using every 3 strokes for main sets to promote alternating sides. Alternate with your comfortable pattern if needed for recovery. This mix supports stroke symmetry over time.