Bilateral Breathing

Breathing on alternating sides (every 3 strokes) to develop a balanced, symmetrical freestyle stroke.

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Understanding Bilateral Breathing

Bilateral breathing means breathing on both sides while swimming freestyle — typically every three strokes, alternating left and right. It's the default recommendation for distance swimmers because it promotes a balanced, symmetrical stroke and prevents one-sided muscle dominance.

Breathing only on one side (unilateral) creates an asymmetric stroke: the breathing side typically has a wider arm recovery, more body rotation, and a different catch pattern than the non-breathing side. Over thousands of strokes, this asymmetry can cause shoulder imbalances and inefficiency. Bilateral breathing forces both sides to perform equally.

That said, bilateral breathing isn't always optimal in racing. In open water, you may need to sight or breathe toward a specific side to see course buoys or avoid waves. Many competitive swimmers breathe every two strokes during high-intensity efforts because every-three-strokes reduces oxygen intake. The best approach: train bilaterally for balance, race however you need to for speed and navigation.

Key Facts: Bilateral Breathing

Key facts and insights about bilateral breathing that every endurance athlete should know.

Standard bilateral pattern

Standard bilateral pattern: breathe every 3 strokes, alternating sides

Develops symmetrical stroke mechanics an

Develops symmetrical stroke mechanics and balanced muscle development

Reduces shoulder injury risk by preventi

Reduces shoulder injury risk by preventing one-sided overuse

In racing, many swimmers switch to every

In racing, many swimmers switch to every-2 breathing for more oxygen

Pro Tips: Bilateral Breathing

Start practicing in the pool: breathe every 3 strokes during warmup and easy sets

If one side feels difficult, do extra drills on that side to build comfort

Use a snorkel for technique work, then remove it and practice bilateral breathing with good form

In open water, breathe toward the course buoys — switch to unilateral when needed for navigation

Frequently Asked Questions About Bilateral Breathing

Start by kicking on your left side with your arm extended, practicing turning your head to breathe. Then add single-arm freestyle drills on the left side. Finally, integrate into full bilateral swimming during easy warmup sets. It feels awkward for weeks but becomes natural with practice. Aim for 4–6 weeks of consistent work.

No — breathe however gets you the most oxygen while maintaining good form. In sprints and high-intensity efforts, every-2 breathing provides more oxygen. Bilateral is ideal for moderate-effort distance swimming. In open water, breathe toward whatever side lets you see the course. Flexibility is more valuable than rigid bilateral adherence.