While the backstroke is the only stroke where the face remains out of the water, breathing technique is still a critical skill. Swimmers often suffer from irregular or shallow breathing, or they struggle with water splashing into their mouth and nose during the stroke cycle. These Breathing Drills are designed to help you establish a sustainable, rhythmic exchange of air that matches your effort level. By learning to identify the "Breathing Pocket" created by your body roll, you can inhale confidently and stay relaxed, even during high-intensity swimming.

Drill 41: Rhythmic Breathing Sequence – This drill teaches swimmers how to adapt their breathing to their stroke tempo. It demonstrates that the ideal rhythm changes with speed: at high speeds, you might inhale over a full stroke cycle (two arms), whereas at slower speeds, you might inhale and exhale within a single arm recovery. The goal is to avoid gasping and maintain an air exchange that feels as natural as breathing on land.
Drill 42: The Breathing Pocket – This drill focuses on the physical protection provided by the body roll. When a swimmer rotates onto their side during the recovery phase, the raised shoulder and armpit act as a barrier against surface water. By timing the inhale to this specific "pocket" of air, the swimmer can avoid inhaling splashes, making the stroke feel much more controlled and comfortable.

Backstroke Swimming : - Breathing Drill

Swim Drill - 41 - Rhythmic Breathing Sequence

THE PURPOSE OF THIS DRILL

Experimenting with different breathing rhythms
Matching the stroke rate and the breathing rhythm
Becoming comfortable breathing in the backstroke

HOW TO DO THIS DRILL

Step 1: Stand with your hand on your abdomen, between your breastbone and your belly button. Close your eyes and breathe normally. Feel the rhythm of your breathing as you inhale and exhale. Now, maintaining the same rhythm, breathe as if you were in the water, inhaling through your mouth and exhaling through both nose and mouth.
Step 2: Now, in the pool, push off the wall preparing to do the backstroke, spine straight, good water-line, productive kick, locked elbows, hands pitched out. Try to duplicate the breathing rhythm you did on land. Swim at a rate so that your inhale happens as one arm recovers, and your exhale happens when the other arm recovers. Continue for several lengths of the pool, resting at the end of each length.
Step 3: Next, try a quicker stroke rate. Match your breathing to your quicker stroke rate, inhaling on one arm, and exhaling on the other. Notice, that with a quicker stroke rate, this breathing rhythm doesn't work as well. There is not time to fully inhale or exhale. Change your breathing rhythm to inhale with one full stroke cycle (one stroke with each arm), and then exhale on the next stroke cycle. Notice that your breathing rhythm more closely resembles your "normal" breathing rhythm using this timing. Continue for several lengths of the pool, resting after each length.
Step 4: Now, try a stroke rate that is very relaxed and easy, perhaps resembling warm-up speed. Inhale with one stroke cycle, exhale with the next. Notice, that at this slower stroke rate, this breathing rhythm doesn't work as well. The exchange of air is not frequent enough. Change your breathing rhythm so you are both inhaling and exhaling with each arm recovery, doing the same thing on the next arm. Notice that the breathing rhythm is now more normal. Continue for several lengths of the pool, resting after each length.

Swimming Drills Stroke Nataswim Elhaouat 60

Backstroke Swimming : - Breathing Drill

Swim Drill - 42 - The Breathing Pocket

THE PURPOSE OF THIS DRILL

Using the ebb and flow of the water to time your breathing
Finding another benefit of the roll in and out of the stroke
Becoming comfortable when breathing in the backstroke

HOW TO DO THIS DRILL

Step 1: Push off the wall preparing to do the backstroke, spine straight, good water-line, productive kick, locked elbow recovery, dog-eared hand. Focus on rolling into and out of each stroke, feeling opposition. Take several strokes, then freeze at the point that one arm is in mid-stroke underwater, and the other arm is in mid-recovery. At this point, the armpit of your recovering arm should be completely out of the water, and the shoulder of the other arm should be at its lowest point under the water.
Step 2: Observe that in this position and point in the stroke, the raised armpit side forms a barrier to the water that would otherwise be in your face. Resume stroking. Notice that this barrier is only in place for a very brief moment. This is your breathing pocket. It is your chance to inhale without water going in your face.
Step 3: Swim backstroke again, exaggerating your roll to make the breathing pocket very clear. Try to find the breathing pocket on each side of your body. Continue swimming backstroke inhaling in your breathing pocket with each stroke.

Swimming Drills Stroke Nataswim Elhaouat 61

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