Three Tips for Mastering Breath Control in Cold Water

When it comes to cold water swimming, one of the most common hurdles swimmers face is managing to swim without gasping for breath or feeling tightness in the chest. Nearly half of the swimmers I coach have grappled with the challenge of breathing in chilly water, and even accomplished pool swimmers find open-water swimming in the cold a much tougher nut to crack due to their difficulty in controlling their breath.

But the good news is that with the help of a swim coach like me, there are methods and techniques that can unlock your breathing, making swimming more fun. So, in my first blog, I have three tips that will help you begin to master your breathing and improve your outdoor swimming.

Of course, I'm available for coaching sessions tailored to your needs, focusing on your breathing strategy, should you prefer that approach.

1. Acclimatise Gradually: Begin each swim by taking your time to immerse your body in the water. Gently splash your face and hands as you go deeper. This approach reduces the severity of the cold water shock, which can lead to hyperventilation and an elevated heart rate. Remember to stay relaxed and breathe as you enter the water.

2. Focus on Exhalation Prior to swimming, practice your breathing. Dip your face into the water and exhale gently through your nose. Lift your face out of the water and inhale. Start with one breath and gradually increase the number as you become more comfortable. Find the rhythm that suits you so you feel relaxed.

3. Take Your Time: Changing long-standing habits can be a gradual process, so be patient with yourself. When you're ready, practice exhaling in the water during short swims of 10-20 strokes. Keep your exhalation and inhalation natural, without forcing the air in or out. Avoid gasping air in and instead take in longer steadier breaths.

So there you have it – three tips to help you breathe more easily during your open water swims. Let me know what you think. If it’s still a struggle get in touch and maybe a few coaching sessions will help.