Breathing & Body Position — 7 Drills to Feel Balanced in Water

When breathing is calm and your body “rides high,” everything gets easier. These seven beginner drills teach you to relax the face, control the exhale, and find a stable, streamlined body in the water.

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Why breathing & body line matter

  • Calm exhale = calm brain. Continuous bubbles prevent panic and let you sip air smoothly.
  • Balanced body = less drag. With hips high and head neutral, you glide farther with less effort.
  • Better timing. Good body position gives your arms/legs a stable “platform” to pull and kick from.

3 simple principles (remember these cues)

  1. Look down, lengthen neck. Crown forward, chin tucked slightly—no craning.
  2. Exhale in water. Steady bubbles through nose/mouth; turn to the side to sip air.
  3. Small kicks from hips. Legs long, toes relaxed; avoid big knee kicks that sink hips.

The 7 beginner drills

1) Wall Bubble Breaths (1–2 min)

Setup: Hands on pool ledge at shallow end, arms straight, feet on floor.

How: Face in → steady exhale bubbles 3–4 seconds → turn head to the side to sip air (don’t lift forward). Repeat 8–10 times.

Cue: “Exhale in water, inhale in air.”

Success feels like: No gasp; relaxed face/jaw; rhythm you could keep for minutes.

2) Sink-Down Exhales (comfort with water on face)

Setup: Stand in chest-deep water, arms by sides.

How: Take a small breath, exhale continuously and let yourself sink slightly; rise when air is out. 6–8 reps.

Cue: “Air out = body sinks; calm is in the exhale.”

3) Streamline Glides (push, glide, stand)

Setup: Hands stacked, arms straight overhead (one palm on the other), biceps by ears.

How: Gentle push from wall, look down, squeeze glutes, tiny kicks. Glide 2–3 m, then plant feet to stand. 6–10 reps.

Cue: “Long body, quiet kicks.”

4) Side-Kick Balance (left & right)

Setup: One arm extended in front, the other by your side; body on the side (ear near water).

How: Kick gently for 10–15 m; roll to breathe as needed; swap sides. 4 lengths total.

Cue: “Breathe to the air side; bottom goggle stays near water.”

5) 6-3-6 Drill (timing your breath)

How: 6 kicks on your side → 3 arm strokes → roll to other side for 6 kicks. Breathe during the roll. 4–6 lengths.

Cue: “Kick-kick-kick-kick-kick-kick → stroke-stroke-stroke → switch.”

6) Catch-Up with Bubbles

How: Freestyle but the “lead” hand waits in front until the recovering hand “catches up.” Continuous bubbles the whole time. 4–6 lengths easy.

Cue: “Front hand waits; breathe after the pull starts.”

7) Scull & Glide (feel for the water)

How: In shallow water, extend arms forward and gently sweep hands side-to-side (tiny figure-8s) to feel pressure, then glide 2–3 m in streamline. 6–8 reps.

Cue: “Soft wrists; feel pressure on palms & forearms.”

Common mistakes (and easy fixes)

  • Holding breath → switch to steady bubbles; whisper “mmm-brrrr” to keep air flowing.
  • Lifting head forward to breathe → turn to the side with one goggle in, one out; keep crown forward.
  • Big knee kicks → think “long legs, small fast kicks from hips.”
  • Stiff neck/arched back → look down; ribs tucked, glutes gently on.

Two-week micro plan (add to Part 1)

Mix these drills into 20–35 minute sessions, 3×/week. Rest 20–40 s as needed.

Week 1 (3 sessions)

  • Warm-up: Wall Bubble Breaths 1–2 min → Streamline Glides × 6
  • Main: Side-Kick Balance 4 lengths (switch every 10–15 m) → Catch-Up with Bubbles 4 lengths easy
  • Skill: Sink-Down Exhales 6 reps
  • Cool-down: Easy backstroke or gentle kick 2 lengths

Week 2 (3–4 sessions)

  • Warm-up: Bubbles 1 min → Streamline Glides × 6
  • Main: 6-3-6 Drill 6 lengths (breathe on the roll) → Catch-Up 6 lengths
  • Skill: Scull & Glide 6–8 reps
  • Cool-down: Easy choice 2–4 lengths

Goal by end of Week 2: relaxed, automatic bubbles + side breathing without head lift, and a body line that feels long and light.

Comfort & confidence tips

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Fast FAQs

I keep getting water up my nose. What do I do?

Exhale continuously through the nose (and a little through the mouth). A simple nose clip can help while you learn rhythm.

Should I hold my breath before turning to breathe?

No. Holding breath builds CO₂ and increases panic. Exhale in the water; sip air quickly when you turn.

How often should I practice these drills?

3×/week is ideal. Spend 10–15 minutes of each session on drills, then easy laps to apply them.

Do I need a kickboard?

Helpful but not mandatory. You can use the pool wall or do side-kick drills without equipment.