The best examples of drills for improving breathing technique in freestyle

Start with real examples of drills for improving breathing technique in freestyle

Before we talk theory, let’s get straight to the water. When swimmers ask for examples of drills for improving breathing technique in freestyle, they’re usually struggling with one (or more) of these:

• Lifting the head instead of rolling to the side
• Holding their breath and then gasping
• Only breathing to one side and feeling uneven
• Swallowing water in choppy or busy lanes

So the best examples of drills for improving breathing technique in freestyle are the ones that target those exact problems. Below are practical, pool-tested drills you’ll see on modern workout boards from age‑group clubs to masters groups and triathlon squads.

Side‑kick with relaxed exhale: a classic example of building calm breathing

If you want one example of a simple but powerful drill, this is it. Side‑kick teaches you how breathing should feel when it’s right.

How to do it
Push off the wall on your right side, right arm extended in front, left arm resting along your hip. Your face is in the water, body straight like an arrow. Start with a gentle flutter kick. When you need air, roll your face just enough so your mouth clears the surface, then roll it back down.

The key here is what happens between breaths: you exhale slowly and continuously into the water. Think of humming underwater or blowing out through a straw. You’re training your body not to hold the breath and panic.

Switch sides every 25 yards so you don’t become a one‑sided breather. Many coaches consider this one of the best examples of drills for improving breathing technique in freestyle because it builds balance, timing, and calm exhalation all at once.

Common fixes:

• If you’re sinking, lightly press your chest down and keep your head in line with your spine.
• If you’re drinking water, roll a bit more and look slightly back, not forward.

6‑kick switch: adding rotation and rhythm to your breath

Side‑kick is static; 6‑kick switch adds movement and rhythm, making it a great next step.

How to do it
Start just like side‑kick on your right side. Kick six beats, then take a freestyle stroke with your left arm and roll onto your left side. Now you’re in left side‑kick. Repeat: six kicks, one stroke, switch sides.

Your breath happens as you rotate with that single stroke. It’s a clear, controlled example of how your body should roll for air in full freestyle: body turns as one unit, head turns with the body, then returns to neutral.

This drill is one of the most useful examples of drills for improving breathing technique in freestyle because it:

• Forces you to finish your exhale before you rotate
• Teaches you to breathe with body rotation, not by lifting your head
• Builds a smooth, predictable breathing rhythm

If you tend to “snap” your head to the side or breathe late, 6‑kick switch will feel awkward at first—and that’s exactly why it works.

Catch‑up with breathing focus: timing the breath with the stroke

Catch‑up drill is an old favorite, but in 2024 coaches are tweaking it to focus less on distance per stroke and more on breathing timing.

How to do it
Swim freestyle, but wait until one hand “catches up” and taps the other in front before taking the next stroke. You’re basically pausing in a streamlined position every stroke.

Now layer in breathing:

• Breathe every 3 strokes (bilateral) or every 2 (one side) depending on your level.
• Start exhaling as soon as your face goes back in the water.
• Aim to finish your exhale just as your hand is about to enter for the stroke that includes your breath.

This drill gives you a slowed‑down, exaggerated example of how the breath should sync with your pull. It’s one of the clearest examples of drills for improving breathing technique in freestyle for swimmers who tend to hold their breath and then rush everything at the last second.

Progression:
Once you’re comfortable, shorten the pause so your stroke becomes more continuous, but keep the same breathing timing.

One‑arm freestyle: isolating the breathing side

If you always feel off‑balance when you breathe to your “weak” side, one‑arm freestyle is your friend.

How to do it
Swim freestyle using only your right arm. Your left arm stays extended in front or rests along your side. Kick continuously. Breathe only to the right side. Then swap: swim with only your left arm and breathe only to the left.

This drill is a powerful example of how to train symmetrical breathing. It forces you to:

• Rotate fully to each side
• Keep your head stable except when you breathe
• Maintain a steady kick so you don’t sink when one arm is “off duty”

Many coaches will pair this with side‑kick, using both as examples of drills for improving breathing technique in freestyle that target imbalance and one‑sided habits.

Tip:
If you struggle breathing to one side, start with fins so you’re not fighting for survival and can actually focus on technique.

Bubble‑pattern breathing: training the exhale, not just the inhale

Most swimmers obsess over inhaling, but the real magic is in how you exhale. Research on breathing and exercise shows that controlled exhalation can help reduce that panicky, breathless feeling during workouts.¹ Bubble‑pattern breathing is a dry‑land and in‑water drill that teaches exactly that.

How to do it on deck
Stand tall. Inhale through your nose for a count of 2, exhale through pursed lips for a count of 4–6. You’re simply practicing long, steady exhales.

How to do it in the pool
Push off the wall and glide. Start blowing bubbles immediately. Pick a pattern—maybe 4 gentle bubbles, then a stronger “whoosh” to finish the air just before you lift to breathe. Repeat every length.

This is a subtle but powerful example of a drill for improving breathing technique in freestyle because it trains your brain to treat exhalation as continuous, not something you do only right before you turn your head.

Tarzan drill: fixing head lift and sighting for open water

Tarzan drill (swimming with your head out of the water) looks silly, but it highlights one of the biggest breathing mistakes: lifting the head straight up.

How to do it
Swim freestyle with your head held above the water, eyes looking forward. Keep your kick strong to maintain balance. Now, gradually lower your head so just your goggles and the top of your head are above the surface—like you’re sighting a buoy in open water.

Then transition back to normal freestyle breathing, but keep that low head position when you look to the side for air.

This drill is a modern example of how triathletes and open‑water swimmers train for choppy conditions. It’s one of the best examples of drills for improving breathing technique in freestyle when you need to combine side breathing with occasional forward sighting.

Bonus:
It also strengthens your neck and upper back, making it easier to keep your head low and stable when you breathe normally.

Fist drill with breathing: teaching feel for the water while you turn to breathe

Fist drill is usually used to improve “feel” for the water, but it’s also an underrated breathing drill.

How to do it
Swim freestyle with your hands lightly closed into fists. You’ll instantly feel like you have no grip on the water, which forces you to use your forearms more.

Now pay attention to breathing:

• Keep your head still until it’s time to breathe.
• Turn your head with your body roll, not before.
• Because you’re pulling less water with your fists, you’ll have more time to notice how your head and body move together.

This is a great example of a drill for improving breathing technique in freestyle because it slows down the stroke just enough for you to feel whether your breath is throwing your body out of alignment.

If you notice your hips dropping every time you breathe, stay with this drill until you can keep your body line stable.

Hypoxic patterns: using breath control without abusing it

In older swim culture, people did extreme hypoxic sets (very few breaths) that sometimes bordered on unsafe. In 2024 and 2025, the trend is smarter: using moderate breath‑control patterns to build confidence without risking dizziness or blackouts.

How to do it safely
Pick a gentle pattern like:

• Breathe every 3 strokes for one length, then every 2 strokes for the next
• Or 3‑3‑5 pattern: three strokes, breathe; three strokes, breathe; five strokes, breathe

You’re not trying to starve yourself of air. You’re simply giving your body examples of different breathing rhythms so you can stay relaxed under mild stress.

This belongs on any list of examples of drills for improving breathing technique in freestyle, but with two important rules:

• Never push to the point of lightheadedness.
• Avoid extreme hypoxic work if you have heart or lung conditions; talk to a doctor first. Sites like Mayo Clinic and NIH have good overviews of safe exercise and breathing.

Putting the best examples of drills into a weekly breathing plan

Knowing a bunch of examples of drills for improving breathing technique in freestyle is great, but the real progress comes when you organize them into your week.

Here’s how you might structure a simple breathing‑focused session:

• Warm‑up: Easy freestyle, focus on gentle exhale into the water.
• Drill set 1: Side‑kick and 6‑kick switch, alternating lengths, with fins if needed.
• Drill set 2: One‑arm freestyle and catch‑up, focusing on timing the breath.
• Drill set 3: Fist drill and a short hypoxic pattern (like 3‑3‑5) to build awareness of different breathing rhythms.
• Cool‑down: Easy swim with your “best” breathing pattern—whatever felt smoothest during the workout.

Across a week, rotate these drills so you’re not doing the same thing every day. The variety gives your body multiple real examples of how good breathing should feel, which is exactly what you want.

FAQs about examples of drills for improving breathing technique in freestyle

What are some simple examples of drills for improving breathing technique in freestyle for beginners?

For true beginners, the best examples are the ones that slow everything down. Side‑kick, 6‑kick switch, and basic bubble‑blowing while holding the wall are great starting points. These give you clear examples of how to roll to the side, how to exhale underwater, and how to avoid lifting your head. Add short bouts of one‑arm freestyle once you’re comfortable on your side.

What is one good example of a drill to stop lifting my head when I breathe?

A strong example of a drill for improving breathing technique in freestyle—specifically for head lift—is side‑kick with a snorkel. The snorkel lets you keep your face in the water while you focus on body rotation. Then, take the snorkel off and try to keep the same low head position when you turn to breathe. Tarzan drill also helps you feel the difference between lifting the head too high and keeping it just barely above the surface.

How often should I use these drills in my workouts?

Most swimmers do best when they include 10–20 minutes of breathing‑focused drills two or three times per week. You don’t need to turn every session into a technique lab, but sprinkling in a few of the best examples of drills for improving breathing technique in freestyle keeps your habits sharp. Over a month or two, those small chunks add up to big changes.

Are hypoxic breathing drills safe for everyone?

Not always. Mild breath‑control patterns can be helpful, but long no‑breath distances or extreme hypoxic sets can be risky, especially if you have asthma, heart issues, or other medical conditions. Organizations like CDC and NIH emphasize listening to your body and avoiding practices that cause dizziness or faintness. If you’re unsure, skip the hypoxic work and focus on drills like side‑kick, 6‑kick switch, and catch‑up instead.

Do I really need to learn bilateral breathing?

You don’t have to breathe every three strokes forever, but having the option is valuable. It helps balance your stroke, reduces neck and shoulder strain on one side, and is handy in open water when waves or other swimmers are on your “preferred” side. Many of the best examples of drills for improving breathing technique in freestyle—like one‑arm freestyle and 6‑kick switch—naturally build bilateral skills without forcing you into a strict pattern right away.

If you treat these drills as experiments—real, practical examples of how breathing can feel smoother—you’ll stop fighting for air and start using your breath as a tool. A few focused sets each week, and your freestyle will feel a lot less like survival and a lot more like swimming.