How to Teach Bilateral Breathing to Swimmers

Bilateral breathing can be the moment freestyle starts to look and feel like a real stroke instead of a scramble for air. Learning how to teach bilateral breathing means giving swimmers a repeatable pattern for exhaling, rotating, and finding air without lifting their heads or losing body position. For young athletes, the goal is not simply breathing every three strokes. The goal is a balanced, efficient freestyle they can trust.

At Alpha Swim Club, that distinction matters. A swimmer who can breathe comfortably to both sides has more options in practice and competition, but they need a strong foundation before the pattern becomes useful. Rushing the process can create tension, late breaths, and poor alignment. Building it progressively creates confident swimmers.

Start With the Purpose of Bilateral Breathing

Bilateral breathing usually means alternating breathing sides during freestyle, most often by breathing every three strokes. A swimmer takes one breath to the right, swims three strokes, then takes the next breath to the left. Some swimmers also use five- or seven-stroke patterns in training, but those are more advanced choices and should never become a breath-holding contest.

The main benefit is balance. When a swimmer only breathes to one side, they may rotate more easily in one direction, cross over with one arm, or let one hip drop. Breathing to both sides encourages a more even stroke rhythm and helps coaches spot asymmetries sooner.

It also gives swimmers practical race skills. Open water swimmers may need to choose a breathing side based on waves, sun, or nearby competitors. Pool swimmers may prefer one side at certain points in a race to check position. Still, bilateral breathing is a training tool, not a rule that every swimmer must use in every race. Many successful racers breathe primarily to one side when intensity is high.

Build Breath Control Before Adding a Pattern

A child cannot learn bilateral breathing if they are still holding their breath underwater. That is the first skill to coach. Swimmers should release a steady stream of bubbles through their nose or nose and mouth while their face is in the water, then take a quick breath only when the mouth clears the surface.

Watch for the common beginner sequence: face down, hold breath, turn late, lift head, gasp, and sink. The fix is not telling the swimmer to "try harder" at three-stroke breathing. Go back to rhythm. Ask them to hum bubbles, make a quiet stream of air, or count a slow exhale before turning to breathe.

Body position comes next. A swimmer should feel long through the spine, with hips near the surface and eyes directed mostly down. When they turn to breathe, one goggle should usually remain in the water. If both goggles come out, the head has likely lifted too far and pulled the body out of line.

Teach Rotation, Not Head Lifting

The breath happens because the body rolls, not because the head cranks upward. Use simple language: "Rotate with your body, keep one goggle in, and let your mouth find the air." Young swimmers often respond well to the idea of resting one cheek near the water rather than looking at the ceiling.

A patient coach can support this with a side-kick drill. Have the swimmer kick on one side with the lower arm extended and the upper arm at their side. Their face begins in the water, bubbles out steadily, then rotates to the side for a small breath. Repeat on both sides. Fins can be helpful here because they provide momentum and let the swimmer focus on position instead of fighting to stay afloat.

How to Teach Bilateral Breathing Step by Step

Once a swimmer can exhale continuously and breathe comfortably on either side, introduce bilateral breathing in short, controlled repeats. Keep the first attempts simple. A 25-yard length may be too long for a younger swimmer who is learning a new rhythm, so begin with 6 to 12 strokes from the wall or work across half the pool.

Start with a familiar single-side pattern. For example, ask the swimmer to take six freestyle strokes while breathing only to the right, then repeat while breathing only to the left. This shows whether both sides are ready before asking the swimmer to alternate. If the non-preferred side creates panic or a dramatic loss of balance, stay there longer.

Next, introduce the three-stroke rhythm. Count it clearly: "One, two, three, breathe. One, two, three, breathe." The swimmer should breathe after the third arm pull, then continue directly into the next stroke. Avoid having them pause or glide after every breath. A breath is part of the stroke cycle, not a break from it.

For many swimmers, a useful progression looks like this:

• Side kicking with bubbles and a breath on the right, then on the left.

• Six-stroke freestyle repeats breathing to one chosen side.

• Three strokes and breathe, using a short distance with plenty of rest.

• A full length at an easy pace with a three-stroke breathing pattern.

• Longer aerobic swimming where bilateral breathing appears for selected lengths or sections.

The distance and pace should match the swimmer. A confident 10-year-old with a steady freestyle may move through these steps quickly. A newer swimmer may need several practices before alternating sides feels natural. That is normal. Quality movement matters more than checking off a drill.

Use Drills That Keep the Stroke Connected

Single-arm freestyle is a strong next drill when a swimmer needs to understand timing. One arm stays extended in front while the other arm completes several strokes. Have the swimmer breathe toward the moving arm, then switch arms and breathing sides. This isolates rotation while reinforcing that the breath happens as the pulling arm finishes.

Catch-up freestyle can also help, but only when used carefully. It slows the stroke enough for a swimmer to think about body line and timing. However, swimmers who already overglide or lose momentum may become less efficient with too much catch-up work. Use it briefly, then return to regular freestyle.

A simple coach cue can make a major difference: "Bubbles first, breath second." If the swimmer exhales before turning, the inhale becomes quick and relaxed. If they wait to exhale until their mouth reaches the air, they will feel rushed every time.

Correct the Problems You Will See Most Often

The biggest mistake is lifting the head forward before turning to the side. This drops the hips and makes the next stroke feel heavy. Bring the swimmer back to side kicking or ask them to keep one goggle in the water during the breath.

Another common issue is rotating too far. A swimmer may roll onto their back because they are searching for air. Encourage a smaller turn and a quicker inhale. They do not need to see the roof to breathe.

Some athletes also rush the three-stroke count, especially when they are nervous about getting enough air. Let them return to breathing every two strokes for part of the set. Bilateral breathing should develop comfort and symmetry, not leave a swimmer gasping. In harder training, swimmers may alternate sides on easy lengths and use their preferred breathing pattern for fast efforts.

Crossing over is another issue to watch. If the lead hand enters across the center line, the swimmer may feel unstable when breathing to the less familiar side. Reinforce hand entry in line with the shoulder and a steady kick that supports rotation without becoming frantic.

Make It Part of Training, Not a One-Day Skill

Bilateral breathing improves through frequent, low-pressure exposure. Add it to warm-ups, drill sets, and easy aerobic swimming instead of saving it for an occasional challenge. Two or three focused lengths done well can be more valuable than forcing an entire set before the swimmer is ready.

Parents can support the process by celebrating progress that is not immediately visible. A swimmer may first learn to breathe left without stopping, then keep one goggle in, then hold their line for six strokes, and only later complete a smooth full length. Those are meaningful wins.

Coaches should also make room for individual differences. Some swimmers have limited neck mobility, discomfort turning one direction, or anxiety around water in one ear. Address the underlying issue with patience and appropriate skill work. A strong technique-first program meets swimmers where they are, then gives them a clear next step.

The best bilateral breathing is quiet. There is no dramatic head lift, no pause, and no fight for air. There is simply a young swimmer moving with control from one side to the other, building the balanced freestyle that will carry them into every next stage of the pack.