Why Water Enters Your Nose or Mouth While Breathing in Freestyle

One of the most common complaints from beginner swimmers is, “Water keeps going into my nose or mouth whenever I try to breathe.”

As a coach, I see this mistake almost every day at my pool. Most beginners hold their breath underwater and then try to exhale and inhale at the same time after their mouth comes out of the water. This leaves them with very little time to breathe, causing them to rush the movement and often inhale water instead of air.

The correct technique is to start exhaling before you take a breath. As you begin rotating your body for a side breath, exhale continuously through your nose or mouth. By the time your mouth clears the water, your lungs should already be nearly empty. This allows you to take one quick, relaxed inhale instead of trying to exhale and inhale at the same time.

Another benefit of exhaling during the rotation is that the air flowing out of your nose and mouth helps prevent water from entering your airways. As your head rotates out of the water, the continuous stream of bubbles creates a natural barrier, making it much easier to take a clean breath.

If you watch elite swimmers, you’ll notice they never hold their breath until the last second. Their exhale begins underwater, allowing them to take a fast, effortless inhale the moment their mouth reaches the surface.

Breathing in freestyle should be a smooth sequence, not a race against time. Don’t wait until your mouth is out of the water to start exhaling. Begin exhaling as you rotate for the breath, so when your mouth reaches the air, all you have to do is inhale.

Have you ever had water enter your nose or mouth while breathing in freestyle? What helped you fix it? Share your experience or tips in the comments.