Why Swimmers Should Care About Breath-Hold Training？

Jun 13, 2025

Layla Flores

Let’s face it: holding your breath isn’t exactly something we practice on purpose—unless you’re diving for pearls, dodging laundry, or, more sensibly, swimming. But in the world of aquatic sports, mastering breath control can make a noticeable difference. Whether you're a competitive swimmer or just trying to avoid gasping like a fish out of water, this blog is for you.

Is Breath-Holding Really About Lung Capacity?

Short answer: partly. But it’s not the whole story.

Yes, lung capacity—or the maximum amount of air your lungs can hold—plays a role. Bigger lungs mean more oxygen, which can help you hold your breath longer. But here’s the twist: most people don’t reach their breath-holding potential just by increasing lung volume.

In reality, your breath-holding ability is more about:

CO₂ tolerance: Your urge to breathe is triggered by rising carbon dioxide (CO₂) levels, not falling oxygen. Training your body to tolerate higher CO₂ levels delays that panic response.
Relaxation: Tension and panic burn oxygen faster. Calm minds hold longer.
Efficiency: Your body can learn to use oxygen more wisely through training.

Think of it like a phone battery. Sure, a bigger battery (lung capacity) helps. But so does reducing background apps (oxygen use) and extending power-saving mode (CO₂ tolerance).

How to Practice Breath-Holding (Without Turning Blue)

First things first: do not practice breath-holding alone in water. Seriously. Shallow water blackouts are real and dangerous.

Practice on land, safely and progressively. Here’s a step-by-step guide:

1. Relaxed Breath Holds

Sit or lie down comfortably.
Breathe in normally (not a huge gasp), then hold your breath.
Time how long you can hold without strain, then rest.
Repeat 3–5 times.

This builds awareness and introduces your body to breath-hold stress in a safe way.

2. CO₂ Tables

These involve repeated breath-holds with shorter and shorter recovery times between them.

Inhale, hold for 30 seconds.
Rest 90 seconds.
Inhale, hold for 30 seconds.
Rest 80 seconds.
Continue decreasing rest times.

This trains your body to tolerate higher CO₂, making it less likely to panic.

3. O₂ Tables

Opposite of CO₂ tables—here, the breath-hold duration increases while rest stays the same.

Hold for 30 seconds, rest 2 minutes.
Hold for 40 seconds, rest 2 minutes.
And so on.

This helps improve endurance as your oxygen use becomes more efficient.

4. Diaphragmatic Breathing & Box Breathing

Practice deep belly breaths to increase oxygen intake and calm your nervous system. Try box breathing: inhale 4 seconds, hold 4, exhale 4, hold 4—repeat. Great for anxiety and your lungs.

Why It Matters for Swimmers？

Improving your breath-hold isn't just about dramatic underwater scenes or winning "who can hold their breath longest" competitions. In swimming, it has some serious benefits:

1. Better Streamline and Speed

Every time you lift your head to breathe, you disrupt your streamline. Holding your breath longer means fewer interruptions and faster times.

2. More Confidence Underwater

Knowing you can comfortably hold your breath gives you confidence during turns, dives, and long sets. You won’t panic when a breath isn’t available right away.

3. Improved Mental Focus

Breath-hold training teaches patience, calmness, and body awareness—all crucial for high-pressure races and efficient strokes.

4. Enhanced Aerobic Capacity

When done smartly, it complements your regular endurance training by conditioning your body to manage oxygen better—boosting overall stamina.

Final Tips (So You Don’t Pass Out)

Never hyperventilate before a breath-hold. It flushes out CO₂, delays the “I need to breathe” signal, and increases blackout risk.
Train regularly, but gently. Progress takes time—don't chase big numbers too fast.
Listen to your body. Dizziness, tingling, or tunnel vision are red flags. Stop and rest.

Inhale… Exhale… Smile

Breath-hold training isn’t just for elite athletes. It’s a tool for anyone who wants to swim smarter, not harder. Like most good things in life, it starts with slowing down, breathing well, and being consistent.

Now go ahead—take a deep breath (but not too deep), and give your lungs a little workout. They’ll thank you the next time you glide effortlessly across the pool.