Courtesy of Gary Hall Sr., 10-time World Record Holder, 3-time Olympian, 1976 Olympic Games US Flagbearer and The Race Club co-founder.
Quick and Shallow
First, I want to dispel one myth about breathing during intense exercise. In no sport does an athlete ever take a complete inhalation or expiration. The breaths during intense exercise are relatively quick and shallow, meaning that a little O2 comes in and a little CO2 goes out with each breath. It is an air exchange, not a deep breath.
The most detrimental part of breathing in swimming is likely not the associated increase in frontal drag, though that can be significant, depending on how the breath is taken, but rather the slowing of the stroke rate. Particularly in shorter races, a long, ‘star-gazing’ breath that slows the stroke rate can have disastrous consequences for both speed and inertia. To help with stroke rate and frontal drag, getting the breath quickly and with the least amount of change in body position is vital. In freestyle, that means turning the head minimally (keeping one goggle lens in the water during the breath), elevating the mouth to one side to meet the air, and rotating the head posteriorly (backward) rather than straight to the side or forward.
In butterfly, it means extending the neck forward maximally for the breath, keeping the mouth close to the water, while maintaining the body in a more horizontal position. Or in cases where swimmers can’t seem to avoid lifting the shoulders too high for the front breath, breathing to the side in butterfly may be a better option. It is important to be aware of these details in order to effectively develop an air lubrication system while swimming fast!
Hold or Let Go?
While in land-based sports, the inhalations are immediately followed by expirations and vice versa, or, in other words, there is no ‘breath holding’, in swimming, there may be a theoretical advantage in doing so. On land, our weight does not change appreciably with each breath, but in the water it does. The weight of a swimmer ranges from zero with the lungs inflated to around 8 lbs (4kg) after a maximal expiration (there is always some residual volume of air in the lungs). The buoyancy of the human body also goes from neutral to negative after expiration.
The question is, do we hold the air in our lungs for as long as possible after putting our face back in the water, then exhaling with a quick burst prior to capturing the next breath? Or, do we do as the Red Cross teachers told us to do as children, trickle the air out of our nose or mouth, prior to the next breath?
The changes in body weight and buoyancy can impact frontal drag of a swimmer, particularly while swimming on the surface. The higher the swimmer can be on the surface, the less frontal drag and the faster the swimmer can go. A swimmer is faster in salt water, where there is more buoyancy, than in fresh water. The density of water is so great that just a few millimeters of difference in body position on the surface can have a significant impact on a swimmer’s speed. So, it would seem logical that swimmers would want to keep the air in the lungs as long as possible, weigh less, be more buoyant and burst the air out of their lungs at the last moment, before turning the head for the breath.
What Do the Best Do?
But that is not what great swimmers do. Katie Ledecky, Sun Yang, Grant Hackett, Ian Thorpe, Michael Phelps and virtually all of the other great freestylers release some air through the nose immediately upon planting their faces back in the water after the breath. The great butterflyers of the world do the same. With the speed of their bodies moving forward, those air bubbles from the nose move underneath their bodies before finding their way to the surface. The rest of the exhalation comes just before and while the head is turning or elevating for the next breath. In that manner, the inhalation can begin immediately once the mouth reaches air, so the head can return promptly to the face down position without slowing the stroke rate.
Air Lubrication System
I did not recognize the significance of those bubbles until one of my swimming colleagues at the pool in Islamorada, Florida brought the Emperor Penguins to my attention. The Emperor Penguins of the Antarctic Ocean have evolved to develop an air lubrication system in order to escape the wrath of the hungry seals chasing them or launch themselves out of the water. Under the plumes of their feathers, they manage to trap air bubbles. When the seals are chasing the penguins for lunch, the penguins release the air from under the feathers and gain a significant amount of speed, presumably while kicking with the same amount of force with their webbed feet and wings. By releasing the air bubbles, surrounding themselves with air instead of water, they effectively lower their frontal drag forces, which enables them to spurt forward out of harm’s way.
Think of those air bubbles under your chest as if they were marbles on concrete. It is much easier to move over the concrete with marbles. The same is true with air bubbles in water. Cruise ships and shipping companies have recently developed an air lubrication system to release air bubbles underneath the hull in order to reduce a ship’s frictional drag.
The Art of Breathing
Could it be that the air bubbles under the swimmer’s body released after the breath do the same as an air lubrication system to a lesser degree? Perhaps. What I do know is that great swimmers usually do the right thing, whether they understand the reason for doing so or not. Releasing some air through the nose after the breath may just be another example of that. So that is what I do and recommend others do.
In the upcoming third and final article of this series, we will examine the most controversial breathing topic of all and that is how often to breathe.
Yours in swimming,
Gary Sr.
Read: How Oxygen Affects Our Bodies in a Swim Race: The Art of Breathing Part I
Read: Oxygen! How Often Should I Breathe in Swimming?: The Art of Breathing Part III
Gary Hall, Sr., Technical Director and Head Coach of The Race Club (courtesy of TRC)
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kevin
For freestyle it sounds like you prefer maximizing oxygen intake (more breaths) over keeping your head down and breathing less to improve streamline/technique? In other words for anything longer than a 50 sprint, the benefits from breathing more outweighs the benefits of “holding your breath”. And even for the the 50 Free, if extra oxygen means you can maintain a high tempo to the very end, then it’s still worth it to take at least two breaths in a 50, no?
What about Backstroke? I’m thinking swimmers should turn their head (constantly) into the water to get the air lubrication going. It will result in some interesting hip movements. But gotta get the air under ya somehow 😉 LOL
Breathing should be “rhythmic breathing”..that is Air exchange should be equal…most swimmers are taught from a young age to hold their breath…nothing could be more wrong…swimmers should be encouraged from a young age to empty their lungs into the pool when their face is in the water…thus releasing the CO2 buildup that accumulates over time and prevents breathing distress from happening….they will then be prepared to inhale a full breath of oxygen…holding ones breath does not allow for equal exchange between Oxygen and CO2…
It’s not that complicated. Elite swimmers exhale hard when they are pulling their arm. For instance Michael Phelps before breathing he exhales hard when he pulls his right arm hard. And after breathing he pulls his left arm hard and is exhaling hard again. Then when his right arm is extending he stops a bit. The cycle repeats. Nothing complicated about it. Just like when doing a exercise you exhale on the concentric phase.
Nose bubbles escaping as the face falls back into the water prevent water from breaching the nasal cavity. Try turning your head sideways underwater without releasing nose bubbles. You’ll understand immediately.
Not sure what that has to do with penguins or cruise ships.
There’s that, and then there’s intentionally releasing air to reduce drag, which is where the penguin and cruise ship example comes in. However, I think that the gains from human swimmers releasing air like this would be negligible.
I don’t think we need such complexity or an animal model for this very simple question. Have you thought that perhaps it’s a very simple concept, and that, by the nature of phase-locking, they have to breathe out in order to subsequently breathe in, and the time frame allotted plus the added downstream resistance of breathing out into water versus air forces them to breathe out immediately? You can’t breathe in “fresh” air if your lungs are already full.