Bilateral Breathing in Swimming: What, Why and How
Bilateral breathing means taking breaths to both your left and right side when you swim front crawl, instead of always turning the same way. It helps keep your stroke even, but it is a skill to build, not a rule to force.
What bilateral breathing means
In front crawl (freestyle) you breathe by rotating your body and turning your head to the side as one arm finishes its pull. Most people learn to breathe to one side only, usually their more comfortable side. That is called unilateral breathing.
Bilateral breathing means you breathe to both sides. The most common way is to breathe every three arm strokes. Because three is an odd number, each breath comes on the opposite side to the one before: right, then three strokes later left, then right again.
Why swimmers and coaches use it
A more even stroke
When you always breathe to the same side, your body tends to roll more to that side and less to the other. Over time the stroke becomes lopsided: one arm may cross over the centre line, or your kick may widen to keep you balanced. Breathing to both sides encourages you to rotate evenly, so both arms do similar work.
Swimming straighter
A lopsided stroke tends to pull you off line. Swimmers who breathe to both sides often find it easier to swim straight down the middle of the lane, which also means fewer bumps into lane ropes.
Seeing both sides
Breathing to both sides lets you see what is around you on the left and right: other swimmers in a busy lane, the wall coming up, or, in open water, the shore and other swimmers. If there are waves or glare from the sun on one side, you can breathe away from it.
A calmer breathing rhythm
Breathing every three strokes gives you a little longer to breathe out underwater. Many swimmers find this encourages a slow, complete exhale, which makes the next breath easier. It also means you take fewer breaths per length, so it suits easy and moderate swimming better than hard sprints.
When not to force it
- If you are still learning to breathe. If turning to breathe still feels rushed or makes you swallow water, get comfortable breathing to one side first. Bilateral breathing builds on a relaxed breath; it does not replace it.
- When you need more air. On hard efforts, breathing every two strokes is normal, including for experienced swimmers. You can still keep your stroke even by switching sides each length.
- If it makes you anxious. Holding your breath longer than is comfortable makes swimming stressful. Build up gradually instead.
Common breathing patterns
- Every 3 strokes. The classic bilateral pattern: alternates sides on every breath.
- Every 2 strokes, switching side each length. Breathe to the right on one length and to the left on the next. A good step for beginners.
- 2-2-3. Two breaths on one side, then three strokes to switch sides. More air than breathing every three, while still using both sides.
- Every 5 strokes. Used occasionally as a breath-control drill, not for normal swimming, and only for short distances.
How to learn bilateral breathing
- Master the exhale. Stand in the shallow end, put your face in and hum or blow bubbles steadily through your nose and mouth. Breathing out fully underwater is the foundation; most breathing problems come from holding the breath.
- Practise rotation with side kick. Kick on your side with your lower arm stretched ahead and your face looking down. Roll your head to breathe, then back down. Do it on both sides, spending extra time on your weaker side.
- Keep one goggle in the water. When you breathe, turn your head only far enough that your mouth clears the water. One goggle stays in the water. Lifting your head forward makes your legs sink.
- Single-arm drill. Swim front crawl using one arm, with the other stretched in front, breathing to the side of the working arm. Then switch arms. This isolates your weaker side.
- Switch sides each length. Breathe every two strokes, but change sides on each length.
- Try every three at an easy pace. Start with short distances, such as one length at a time, and rest at the wall. Increase the distance as it becomes comfortable.
Fixing the weak side
Almost everyone has a side that feels awkward. Common problems on the weak side are a short, snatched breath, lifting the head forward, or the leading arm dropping and pressing down. Slow down and use the side kick and single-arm drills above. It usually takes a few weeks of regular practice before the weak side feels natural.
Getting feedback
Breathing is hard to judge from inside the water. A coach can spot whether you are lifting your head, crossing over or rotating unevenly, and give you the right drill. If breathing is what holds you back, a few private swimming lessons focused on front crawl can help. Adult learners can also see our adult swimming course, and parents can see our kids swimming course.
More in swimming technique
- Freestyle swimming technique: how-to guideLearn freestyle step by step, from face in the water to side breathing
- Front crawl swimming technique: 11 tipsBody position, kick, breathing and arm stroke tips to swim smoother
- Frog-style swimming: 5 tipsMake head-up breaststroke easier on your neck, knees and lungs
- 8 types of swimming strokesThe competitive strokes plus sidestroke, elementary backstroke, trudgen and combat side stroke
Further reading
- World Aquatics, Swimming reference card. The official stroke, start and turn rules used in competition.
- ActiveSG Circle (Sport Singapore), SwimSafer. Singapore's National Water Safety Programme, combining swimming skills and water survival.
Want to fix your front crawl breathing?
Tell us how you swim now and what you find hard about breathing. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.