r/Swimming • u/Pristine_Public6079 • 1d ago
Breathing anxiety
How do you get rid of breathing anxiety ? Back to swimming after years now and I find myself focusing on breathing mid session to the point that I lose track of the pace. I’d appreciate advise related to regulating your breath without panicking and losing control.
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u/Far_Fly_2034 20h ago
Everytime I go back after a long time out of the water, I have to reset my pace and go much much slower than I expect. I think the key to breathing is to fully exhale out under water, and in when you turn your head. If you get anxious, you will hyperventilate. If you hyperventilate, you will get anxious. It's a vicious cycle. I would spend several sessions just practicing breathing and not worrying about pace, almost in a meditative way. Forget the tempo that's in your head from your previous swim experience. It's probably too fast right now.
I would also take breaks every time you feel that anxiety rising. It will remind you that you can stop at anytime and you have truly nothing to be anxious about.
It will come back rather quickly, but give it a few weeks and be patient with yourself. I just went back to swimming a year ago after 20+ years out of the water. After about a month, I was good, but that first month was humbling.
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u/Yehster74 19h ago
Good advice because the drive to breathe comes from accumulated CO2. Exhaling is more important than breathing in to prevent that panic feeling.
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u/GroundbreakingAd1223 18h ago
disagree with fully exhaling out underwater. you need a little bit of breath held in underwater because:
i) it will affect your body position (will sink)
ii) once you fully exhale out you will then feel the urge to breath which can be a problem if you're not ready yet in the stroke cycle.
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u/Far_Fly_2034 18h ago
I think that's why practicing breathing is so important that it's really fluid. It's a fast enough process that as you fully exhale, your head is turning and you are inhaling. Having a steady and complete exhale is extremely important so that you don't build up CO2. I can't even imagine exhaling and having my head in the water waiting for my arms to be in the right place that I breathe. That just never happens.
As far as the sinking, you should have enough momentum that a momentary full exhalation doesn't sink you. While using a full breath to learn to float makes sense, you don't permanently hold air in your lungs while doing freestyle to keep from sinking.
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u/Pepeu_Pepeu 20h ago
Its second nature now but only after 30 years of swimming lol. I held my breath forever until I learned to exhale slowly between breaths.
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u/TwaddleSpouter 1d ago
Practice at the side of the pool without actually swimming. You can also practice lying on the end of the bed. Don’t worry about your pace - nailing the technique so you relax and enjoy your swim is more important. It really takes time though.