Image Credits: Dr. Axe

This drill is a functional approach to distribute and boost oxygen flow in the body. It is devised to make your breathing more functional by forcing you to execute slower and more deliberate breaths, giving swimmers greater power over their breathing.  

As its name indicates, the first step is to pucker out your lips as if preparing for a kiss. Next, inhale from your nostrils and hold it for 5 counts before exhaling from your mouth. Focus on the resistance you feel from your lips as you exhale, making exhaling twice the duration (10 seconds) compared to when you breathe in. As simple as that.

2) Employing A Respiratory Training Device

Image Credits: YourSwimLog

A respiratory training device functions as weight training for your lungs and encourages you to develop your lung capacity. With this tool, swimmers are able to measure their lung capacity and track their progress more consistently. 

Studies published by the US National Library of Medicine discovered that six weeks of working with a respiratory training device saw an advancement in their 100-meter sprint timings by 1.7%. Swimmers executed 3 x 30 repetitions with this tool to achieve the same results. 

Respiratory training devices generally consist of a plastic tube with a mouthpiece. It enables you to calibrate to your desired resistance level which will influence your capacity to inhale and exhale oxygen. This device can even be used outside of the pool. However, it can be a little pricey!

3) Wall Sits & Deep Breathing

Image Credit : Better Me

This breathing drill aims to nip shallow chest breathing in the bud by training the body to execute big, lengthy breaths instead. Wall sitting with deep breaths not just improves one’s lung capacity but also strengthens your leg muscles to boot! This makes it an effective workout for your quads, killing two birds with one stone. 

First, begin by positioning yourself in a wall sit stance and extend your arms out in front of you. Ensure that your thighs are parallel to the ground as you do this. Next, take slow, lengthy breaths by inhaling acutely and breathing out as much as you can. Ensure that your back is positioned flat against the wall at all times so that your diaphragm and abdominal muscles are activated and forced to respond when breathing. Maintain this posture for 20 to 60 seconds. 

At the end of each rep, slowly slide back up the wall to a standing position instead of collapsing to the floor as you can potentially hurt your knees.

4) Abdominal Hollowing

Image Credit : Entrenarme

This dryland breathing drill is good for learning to master your breathing patterns and in polishing your breathing technique. In addition, it enhances the deep core stabilizers in your body as it builds your core muscles and boosts spinal strength. This leads to smoother exhaling. 

First, begin by positioning yourself either by standing upright or by laying flat on your back on a yoga mat. Then, attempt to constrict and tense up your abdominal muscles while exhaling deeply. Ensure that you do this without moving your spine or pelvis. Next, hold your breath for 5 counts before taking a slow, deep breath. Remember to remain contracting your abdominal muscles as you inhale and exhale.

5) Box Breathing

Image Credits: Medium

Fun fact: Box breathing is actually a breathing technique that was devised by the Navy SEALs and was utilized to soothe the body. It was, additionally, a popular breathing technique to relax competitive swimmers before their race. 

It’s executed by breathing in deeply for 4 seconds, then holding your breath for another 4 seconds. Next, slowly breathe out through your mouth for 4 counts. Repeat this as many times as you can. 30 seconds of deep breathing can aid one in feeling more relaxed and in control.

Conclusion

Proper breathing can make all the difference, particularly with your performance in the pool during competitions. These are just some effective drills that can aid you in enhancing your lung capacity and soothe those jumbling nerves when under pressure. Why not try these out for yourselves?

 
Breathing techniques are the foundation of every swimmer. Join us at Condo Swimming Lessons  and we will teach use the correct breathing techniques to lay a strong foundation for you

Hi! I’m Jae-Lyn, a university student with a passion for writing and travelling. On my free days you can spot me hanging out with friends, watching movies and chilling with my pet bunny, Mochi! I hope you enjoy reading through my articles as much as I enjoy writing them!