Swimming tips on controlling breathing

January 14, 2022

It sounds funny but learning to breath properly is often the first major improvement in new swimmers looking to be more competitive. Mastering this challenge will set you up to progress further into the world of ocean swimming as well as making you a force to be reckoned with.


Firstly, good swimming posture is vital. The ideal swimming posture is eyes mostly pointed down with a very slight tilt up, hips towards the surface of the water and feet just below the surface with small fast kicks. An optimal swimmer will be able to maintain this posture throughout the event.


Below are some further steps you can take to improve your breathe control in the water:


1.     Start all swims lowering your stress and anxiety. This may include breathing before getting in the water, writing a journal or even going for a walk. This step will help reduce your heart rate and make you feel more comfortable in the water.


2.     Breathe every 2 strokes. But why not breathe every 3 or 4 or 5 strokes? Well after about 30-60 seconds our body switches from the anaerobic energy system to the aerobic energy system. This means that after this time, the body needs more oxygen to produce energy and therefore breathing more can potentially give you better energy production, so you have more power to push your arms and kick your feet.


3.     It is a common myth that we breath from an urge to have oxygen. When we breath, carbon dioxide is produced as a waste product. The body senses this build up and creates an urge to exhale and inhale for ‘fresh air’. This is commonly known as the CO2 reflex. Moral of the story? Don’t hold your breath!


4.     Following from point #3 holding your breath while your head is under water is a waste of time. Instead, try to exhale constantly whilst you are face down, and thus when you turn your head to catch a breath all you must do is breathe in for a split second whilst continuing your stroke. This can significantly increase your speed as you will need less time with your mouth out of the water and can therefore speed up your stroke pace. When first learning this, it can be helpful to think ‘breath In, Out, In, Out.’


5.     Lastly, you don’t want to lift your head when you go to breathe. Ideally, you will rotate your head to the side just until your mouth is clear of the water to breathe. This will keep your body better aligned in the water and increase your streamline speed.


Most importantly, just like everything else worth doing in life practice makes perfect. So, Practice. Practice. Practice.


Cameron McRae

Workers Compensation Specialist (AEP, ESSAM)

Exercise Rehabilitation Services ‑ WA



     

References

Gaal, M., n.d. Proper Breathing Technique for Swimming. ACTIVE.com. Available at: <https://www.active.com/triathlon/articles/proper-breathing-technique-for-swimming-875008> [Accessed 11 November 2021].

Dawson-Cook, S., 2016. Don’t Hold Your Breath. Usms.org. Available at: <https://www.usms.org/fitness-and-training/articles-and-videos/articles/dont-hold-your-breath?Oldid=3250> [Accessed 11 November 2021].

Riewald, S. and Rodeo, S., 2015. Science of swimming faster. Human Kinetics.


 


Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA

Step-Up for MSWA - Training Tips and Preparing for the Event

May 22, 2025
Central Park will be hosting the Step-up for MSWA charity event on Sunday, the 22nd of June 2025! Below are some tips on training in the lead up to the event, and what you can do to prepare day of! Training tips: Take the stairs The best way to train is to do more of what you’ll be doing—climb more stairs and increase your daily walking. Add high-intensity activities like running, cycling, or incline walking to boost endurance, especially if you're aiming for a fast finish. No fitness watch? Most smartphones can track your steps! Sleep & eat well Aim for 7–9 hours of sleep and fuel your body with a balanced diet: lean protein, whole carbs, and minimal processed foods. Good sleep and nutrition help with both performance and recovery. Build strength Stronger legs and joints help prevent injury. Include squats, lunges, and calf raises in your routine to support stair climbing. How to prepare on the day: Eat smart Have a light, balanced meal about 1–2 hours before the event. Include carbs for energy and stay hydrated. Dress appropriately Wear comfortable workout gear and proper shoes with good grip and support. Bring essentials Pack a water bottle, a sweat towel, and any medical needs (like asthma puffers). Pace yourself Keep a steady pace and listen to your body. Stay positive Remember you're climbing for a cause—supporting people living with MS! Be sure to enjoy the experience!

5 Simple Steps to Stay Consistent with Exercise

April 28, 2025
1. Time of Day Identify, if you haven’t already, if you are a morning person or a night owl. Now I don’t necessary mean whether you struggle to wake up before 8am or find it impossible to fall asleep until the clocks strikes 12. I mean, identify when the BEST time is for YOU to complete 45-60 minutes of uninterrupted regular structured exercise (RSE). This can take time, but once you do find the ideal time of day for your RSE, stick to it, make plans AROUND your RSE time and make that time for yourself. Be firm but also be fair to yourself when life inevitably creeps back in to dismantle your routines. Find ways to work around it, and make it work for you. 2. Buddy System Call on a partner, friend, family member, colleague, or your furry loved ones. This person should ideally be someone who you can hold accountable, and who you know will hold you accountable. In no way do you have to train together, bonus points if you do, but they are there to encourage, support, and empower you to get to your fitness destination. 3. Goal Setting Like a lot of aspects in our lives a way to maintain consistency throughout your fitness journey is goal setting. Goal setting is a very powerful way to turn a dream or a thought into an actionable and achievable task. The simplest way to set a goal is to follow the SMART goal process. Specificity: What is it you are looking to target? Improve strength – okay, stronger in what exactly? Lose weight – absolutely, how much weight? Measurable: Can the above specific goal be measured if so, how? Achievable: Is the goal realistic or is it far-fetched. It's okay to have big goals, but it's more important to break your big goals down into smaller, more achievable goals. Relevant: Apply the goal to your life, a goal becomes reality before you know it if the goal has relevance to you. i.e. a running race coming up, would require you to train more, or maybe your wedding is on the horizon and you want to be in the best shape of your life. Time bound: The final element of any excellent goal is setting a time-based deadline. Now this doesn’t mean it’s the end, far from it, this is where you will evaluate your goal against your performance, and in turn, set another goal. 4. Have a Spot This can mean a lot of different things for a lot of different people, and can greatly depend upon your goals (yes, a call back). For many people obtaining a gym membership is the ideal way to train and maintain consistency, for others, a home-based gym with the necessities is all they need, for some a good pair of running shoes and their favourite running loop. Having a dedicated space is very important however, can be different for everyone, find what works the BEST for you. 5. Practice Like many aspects of our life, the more we do any one thing, the better we get. The same applies to behavioural changes like consistency. The first weeks can be easy because its new and exciting, or it can be daunting because its new and terrifying. However, in a roundabout sort of way, the key to consistency specifically with exercise, is finding the BEST form of exercise for YOU. Find the one where you get the most enjoyment from and run with it (pun intended). Lachlan Simpson Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
More Posts