DIET | DETECTIVE^®

"The breathing is the key," says Jane Katz, Ed.D., World Masters swimming champion and coauthor of Swimming for Total Fitness (Doubleday, 1993). "You should not feel totally exhausted. You want to feel in control the whole time."

In the water, you should breathe deeply and exhale fully through both your nose and your mouth. Breathing deeply gives you the most oxygen for the effort and helps overcome the increased pressure on your lungs in the water. A strong exhalation keeps water out of your mouth and nose-as long as you're breathing out, no water can get in. If you can't exhale through your mouth and nose at the same time, start with one and then switch to the other. Try this exercise:

Sit up straight. Pinch your nostrils shut and inhale as deeply as you can through your mouth. Then exhale forcefully, again through your mouth. Repeat 10 times.

Now cover your mouth and inhale deeply through your nose. Exhale forcefully. Repeat 10 times.

Finally, try to inhale deeply through both your nose and your mouth. Exhale just as strongly. (In the water, you should make lots of bubbles when you exhale.) Repeat 10 times.

"It's fundamentally a matter of breathing the way you normally do-you're just taking more conscious control and doing it more forcefully," Katz writes in her book.

Over time, as both your swimming and breathing progress, focus on exhaling more slowly. Breathe as deeply and slowly as before, but count the seconds as you exhale. Most people can exhale for at least 5 seconds without practice. Over several weeks, try to work your way up to 15 seconds.

Deep, slow breathing helps build your lung capacity while keeping you relaxed in the water. The end result is you can swim longer. Remember, no matter how fast you're swimming, your breathing should be at the same slow, rhythmic pace. "Especially when you're working harder," Katz says, "be sure to inhale and exhale fully, creating bubbles underwater through both your nose and your mouth."

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written by Esther, December 07, 2006

I am so Happy that I found your site. Good stuff you are sharing. Especially the one I am having difficulty with, "Swimming". Now I know more about the breathing part of this sport.

Thank you,