PERFORMANCE ADVANTAGES OF USING BILATERAL BREATHING IN YOUR FRONTCRAWL STROKE

In the world of swimming, front crawl is the most commonly practiced and fastest swimming stroke. It requires a combination of technique, strength, and efficient breathing to excel in this stroke. While unilateral breathing (breathing to one side only) is the traditional approach for many swimmers, bilateral breathing (alternating breathing to both sides) has gained popularity due to its numerous benefits. So let's dive in.

Technique of Bilateral Breathing

Bilateral breathing involves alternating your breathing pattern from one side to the other during front crawl swimming. The key is to establish a rhythmic pattern where you consistently breathe on both sides. Here is a step-by-step guide to performing bilateral breathing:

• Body Position: Start by assuming a horizontal body position with your face in the water and your body aligned from head to toes.
• Head Alignment: Keep your head aligned with your spine, looking slightly forward and downwards.
• Breathing Cycle: Start with a few regular breaths to get into a comfortable rhythm. Then, initiate the breathing cycle by exhaling gently through your nose and mouth underwater. Breathing every 3 strokes is the easiest pattern, but try building to breathing every 5 strokes, then 7, then 9…..
• Timing: As your arm on one side extends forward, initiate the rotation of your head, body and hips to that side and inhale quickly while keeping one eye in the water. Try to time your inhalation with the rotation of your body.
• Exhaling: As your arm on the opposite side starts the pulling motion, exhale gently through your nose and mouth underwater. This helps to release carbon dioxide and prepares for the next breath.
• Balanced Breathing: After inhaling on one side, return your face to the water and maintain a streamlined position until it is time to breathe on the other side. Ensure that you do not lift your head excessively or disrupt your body position while breathing.

Examples of Bilateral Breathing:

Bilateral breathing can be practiced at various paces and distances to improve your comfort level and efficiency. Here are a few examples of incorporating bilateral breathing into your front crawl swimming:

• Practice Sets: Include sets in your training routine that specifically focus on bilateral breathing. For example, swim 4x50 meters with bilateral breathing, alternating sides every 3 strokes.
• Increasing and decreasing Bilateral Breathing Frequency: Gradually increase the frequency of bilateral breathing in your workouts. Start by breathing bilaterally every 7 strokes, then progress to every 5 strokes  then to every 3 strokes.
• Open Water Simulation: Simulate open water conditions by practicing bilateral breathing during open water swimming sessions. This helps to develop adaptability and confidence in breathing on both sides during your triathlon. Your Strictly Swimming London coach can help you with this during your lessons.

Benefits of Bilateral Breathing:

1. Improved Body Balance: One of the key benefits of bilateral breathing is its ability to improve body balance in the water. By alternating breathing sides, swimmers distribute the workload evenly across their bodies. This balanced approach helps to maintain a symmetrical body position and alignment, reducing the risk of developing imbalances or favouring one side over the other. Improved body balance leads to better overall stability, minimizing energy wastage and promoting optimal body alignment for efficient swimming.
2. Enhanced Oxygen Intake: Efficient oxygen intake is crucial for sustained performance in any endurance sport, and swimming is no exception. Bilateral breathing allows swimmers to take in more regular and consistent breaths. By breathing to both sides, swimmers have increased opportunities to inhale fresh air, providing a steady supply of oxygen to the working muscles. This enhanced oxygen intake improves stamina, reduces fatigue, and supports a higher level of performance throughout the swim.
3. Enhanced Stroke Technique: Bilateral breathing also contributes to enhanced stroke technique and overall efficiency in front crawl swimming. By incorporating breathing on both sides, swimmers are encouraged to maintain proper body rotation. As the swimmer rotates to one side to take a breath, the opposite arm extends forward, promoting a balanced and symmetrical stroke. This balanced arm pull helps generate greater propulsion and maintain a consistent rhythm, leading to improved speed and efficiency in the water.
4. Adaptability and Open Water Swimming: For swimmers and triathletes venturing into open water, bilateral breathing is particularly beneficial. Open water conditions can be unpredictable, with changing currents, waves, and navigation challenges. Bilateral breathing allows triathletes to adapt more easily to these conditions. By being comfortable breathing on both sides, swimmers can adjust their breathing pattern based on the conditions, ensuring they have a clear view of the surroundings and can breathe away from oncoming waves or wind. This adaptability contributes to increased confidence and safety in open water swimming and triathlon.
5. Injury Prevention: Unilateral breathing can sometimes lead to overuse injuries or muscle imbalances due to the repetitive stress on one side of the body. Bilateral breathing helps to minimize this risk by distributing the workload evenly across the body. By engaging both sides of the body during the breathing cycle, swimmers reduce the strain on specific muscles or joints, promoting a more balanced and sustainable swimming technique. This can help prevent injuries and contribute to long-term swimming success which is very important as an adult exercising. 
6. Mental Benefits: Bilateral breathing can also have positive psychological effects on swimmers. By breathing on both sides, swimmers have a more balanced sensory experience, perceiving their environment equally from both sides. This can enhance spatial awareness, confidence, and overall enjoyment in the water. Additionally, bilateral breathing introduces a rhythmic pattern that can help adult swimmers relax, focus, and enter a state of flow, optimizing their performance and overall swimming experience.

Mastering the timing of your breathing in bilateral frontcrawl

Timing inhalation and exhalation correctly is crucial for effective bilateral breathing in swimming. By coordinating the breath with the stroke and body rotation, swimmers can optimize their technique and maximize efficiency in the water.  It's important to maintain a smooth and continuous stroke while breathing, avoiding any disruptions to the rhythm. The exhalation should occur underwater as the opposite arm begins the pulling motion, ensuring a seamless transition between breaths. By mastering the timing of breathing, swimmers can maintain their momentum and efficiency throughout the stroke cycle (without any pauses or interruption to the stroke or the breathing pattern).

Here are some key considerations and techniques for timing inhalation and exhalation during bilateral swimming:
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1. Coordinate with Body Rotation: To initiate the inhalation, synchronize the rotation of your body with the arm recovery phase. As one arm extends forward during the recovery, start rotating your head toward the opposite side, allowing your mouth to clear the water for a quick breath. The rotation should be smooth and initiated at the same time as the arm movement to maintain a streamlined body position. Coordinating the breath with the body rotation ensures minimal disruption to the stroke and maintains forward propulsion.
2. Keep the Breath Brief: During bilateral breathing, aim for quick and efficient inhalations to minimize interruptions to the stroke cycle. Take in enough air to sustain your oxygen needs but avoid excessive inhaling that can disrupt body alignment and rhythm. A brief inhalation allows for a swift exchange of air without compromising the stroke's fluidity and momentum.
3. Exhale Underwater: To maintain buoyancy and streamline your body position, exhale continuously and gradually underwater. As the recovering arm enters the water and begins the propulsive phase, exhale through your nose or mouth. The exhalation should be controlled and consistent, helping to release carbon dioxide and prepare for the next breath. Exhaling underwater also prevents abrupt shifts in body position and reduces the risk of inhaling water during the breath.
4. Establish a Breathing Pattern: Developing a regular breathing pattern can enhance the timing of inhalation and exhalation in bilateral swimming. Depending on your preference and swimming distance, establish a rhythm that suits your needs. Common patterns include breathing every two strokes (alternating sides), every three strokes (switching sides), or employing a variable pattern that adapts to your stroke cycle and race strategy. Consistency in the breathing pattern helps synchronize your breath with the stroke and maintain a steady rhythm.

Practice and Feedback: Improving the timing of inhalation and exhalation in bilateral breathing requires practice and feedback. Work with your Strictly Swimming London coach or a knowledgeable swimming partner who can observe your technique and provide guidance. We can offer insights during your lessons on your stroke timing, body rotation, and breath coordination, helping you make necessary adjustments to achieve optimal timing. Regular practice and lessons will refine your bilateral breathing skills and improve your overall swimming performance.

Remember that finding the right timing may require some experimentation and adjustment. Each swimmer has unique characteristics, so it's essential to focus on what works best for you. With practice and attention to timing, you can refine your bilateral breathing technique and experience the benefits of enhanced efficiency, improved oxygen intake, and better overall performance in the water.

If you would like to master this technique, please contact Strictly Swimming London and we will tailor your lessons and develop bilateral breathing for you.

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