This article was originally published here.
Pearl Sharrell

E-Sport Leader Swimming @ Decathlon India

It is inevitable to feel exhausted while swimming. This is due to oxygen deprivation that causes fatigue. Swimming is a complete cardiovascular sport. Your body is always demanding more air. However, breathing is the tough act while practicing this sport. Read our tips to help you breathe effectively.

Below are some points to help you improve your lung capacity while swimming:

1. Breathe Accurately

It is important for you to analyse your breath. In crawl/ freestyle, exhale completely before turning your head to one side and take another breath. Also, analyse whether that you’re taking in enough air.
2. Kick Lightly

It is very easy to conserve more energy if you kick lighter than normal. As your thigh muscles are the largest part of your body, they consume most of the oxygen. Hence, to conserve more oxygen, take it easy on the kicking.
3. Breath Control Sets

This is to ensure proper breathing, a good technique and better lung capacity. Breath control sets can be applied in 2 ways:

- You may hold your breath for long time or

- You can do a short frequency breathing pattern.
4. No Breathers

A strong way to improve your lung capacity is through no breathers. Inhale air, swim for 25 meters, exhaling very slowly, without taking another breath.

Blowing out air too quickly will force you to take another breath even if you do not intend to. When you do a no breather, ensure that you kick lightly. The lighter the kick, the easier the no- breather.

Doing an entire lap without a breath can be difficult. However, it is not necessary to complete it. Go as far as you can, exhale and take in another breath. It is necessary to take adequate rest in between every no breather lap. 20-30 seconds of rest should suffice.

With each repetition of the set you practice, you will start feeling better at it. When you practice this regularly, you will be surprised at how good your lungs feel.

5. Be Careful

Do not push yourself too hard that you faint in the water. You will feel a burning sensation in your lungs while practicing breath control and this is absolutely normal. This happens due to the production of lactic acid in your body when you hold your breath. However, if the burning sensation accentuates, its time to take in some fresh air.

Ensure that you take enough rest and breaks in between every set so that you do not faint in the pool as this is highly dangerous. When you are a beginner swimmer, be sure that you are in a pool that is supervised as you practice your breath control.