Breaststroke Benefits for Body and Mind
Breaststroke is the stroke many people learn first and keep coming back to. Here is what it does for your body and your mind, and how to get the most from it.
New to the stroke? Start with our technique guide, what is breaststroke. This article is about why it is worth swimming.
Benefits for the body
Works many muscles
The arm pull uses the chest, shoulders and upper back; the kick works the inner thighs, hamstrings, quadriceps and glutes; and the core keeps you streamlined between strokes.
Good aerobic exercise
Swum steadily, breaststroke raises your heart rate and breathing and counts towards WHO's recommended 150 to 300 minutes of moderate activity a week. See is swimming an aerobic exercise?
Low impact
The water supports your body, so there is little stress on the hips and back. Note that some people find the breaststroke kick strains the inside of the knee; a narrower kick and gradual build-up help. See swimming injuries.
Easy to pace
Because of the glide, breaststroke is easy to swim slowly for long periods, which makes it good for building endurance.
Benefits for the mind
A calm rhythm
Pull, breathe, kick, glide: the steady, repeating pattern and the pause in each glide make breaststroke one of the most relaxing strokes to swim.
Less breathing stress
You breathe on every stroke, straight ahead, so nervous swimmers often feel more in control than in front crawl.
Awareness of your surroundings
Your head comes up on each stroke, so you can see where you are going. Many people find that reassuring.
A sense of progress
Improving your glide and counting fewer strokes per length is satisfying, and visible progress is good for motivation. See swimming and mental health.
Benefits for safety
Breaststroke lets you swim with your head up, see around you and conserve energy, which is why it is a practical stroke for water safety. It features in many learn-to-swim and water safety programmes. See our SwimSafer course page.
Who breaststroke suits
- Beginners and nervous swimmers who want to breathe easily.
- Older adults who want steady, gentle exercise. See our senior swimming course.
- Anyone wanting a relaxing swim or a change from front crawl.
Get more from your breaststroke
- Put your face in on each stroke to protect your neck and back. See frog-style swimming.
- Keep the kick narrow and the glide long.
- Mix in other strokes to balance your muscles.
Want help? See our adult swimming course or private swimming course.
More in swimming technique
- How to breathe while swimming9 tips for every stroke
- How to swim freestyle and backstroke fasterReduce drag, improve your catch and train smart
- How fast can a human swim?5 factors that affect swim speed
- Fastest swimmers in the world10 names every fan should know
Sources
- World Health Organization, Physical activity fact sheet. Adults: 150 to 300 minutes of moderate aerobic activity a week.
Want a smoother breaststroke?
Tell us how you swim now and what you want to improve. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.