Bilateral breathing means breathing to both sides in freestyle, either on an odd count (every 3rd or 5th stroke) or by switching sides each length. U.S. Masters Swimming says it can promote a more symmetrical stroke, and lab work found one-side breathing makes arm timing lopsided at race pace. It is not required, though: plenty of good swimmers breathe to one side, especially in races, so treat it as a training tool you can use, not a rule.
Pick a pattern
Pick a pattern that puts breaths on both sides. Breathing every 3rd or 5th stroke alternates sides automatically. Every 2nd or 4th stroke keeps you on one side, so if every 3 feels too long, breathe every 2 and switch sides each length.
a steady count you can hold for the whole length.
Breathe out steadily underwater between breaths. A longer gap only works if your lungs are emptying while your face is down, so you are ready to inhale the moment your mouth clears. Don't hold your breath.
a constant trickle of bubbles, then a quick in-breath.
Breathe more often rather than stop. If you are gasping, drop to every 2 for a while. Swimming continuously and breathing more is better than stopping at the wall to recover.
Same breath, both sides
Let your head turn with your body roll, so only one goggle comes out of the water. Breathe into the pocket beside your head, with your front arm still reaching forward in line with your shoulder.
your cheek resting on the water, not your chin lifting.
Get your face back down before your recovering hand enters the water. Keep the breath short. On your weak side the urge is to linger or lift, so make it the same quick turn as your strong side.
Keep the front arm reaching while you breathe. When your head goes up, the front arm tends to push down to prop you up. Keep the head low and the reach long instead.
the front hand still pointing forward as you inhale.
Even out both sides
Roll to both sides on every stroke, breathing or not. Your shoulders lead the roll and your hips follow. Expect a little extra roll toward whichever side you breathe to; the non-breathing strokes should not go flat.
the same roll left and right.
Build your weak side gradually. Start with warm-up and warm-down, use fins or a pull buoy at first, and add distance over weeks. Film your strong side, weak side and both-sides breathing, then compare your stroke rate and times.
In races, use the pattern that gets you enough air. USMS guidance by race length: about 30 seconds or less, breathe as little as you comfortably can; about 30 to 75 seconds, every 2nd, 3rd or 4th stroke; longer than 75 seconds, every 2nd or 3rd. Training bilaterally and racing to your favoured side is fine.
Don't force it through pain. Some swimmers have a neck or shoulder issue that makes one side hard. If turning to one side hurts, stop and get it checked rather than pushing through.
Feel it
Both breaths feel the same: a quick turn with the roll, one goggle out, front arm still reaching, face back down before the hand goes in. Between breaths you are always breathing out. If your weak side feels clumsy, slow down and copy your strong side's turn rather than lifting your head to make room.
Fix-its
- You lift your head on your weak side Turn, don't lift: one goggle out only. Swim short repeats with a paddle balanced on your head; if it slides off, the breath is too high, too long or off to the side.
- You run short of air breathing every 3 Breathe out fully underwater before you turn. If you are still short, breathe every 2 and switch sides each length.
- Your front arm pushes down when you breathe Keep the head low so the arm has nothing to prop up, and keep the front hand reaching forward until the breath is done.
- You breathe late on your weak side Start the turn with the roll, keep the breath short, and get your face down before the recovering hand enters.
- You go flat on the side you don't breathe to Roll to both sides every stroke. Side-kick on your weak side until it feels as stable as your strong side.
Drill
- Side-11 on each side: kick on your side with the bottom arm reaching forward, take three practice breaths while breathing out underwater, then switch sides. Fins help at first.
- Pattern 25s: 4 x 25 breathing every 5th stroke, right side only, every 3rd stroke, left side only, with about 10 seconds rest.
- Paddle cap freestyle: short swims with a paddle flat on the crown of your head; keep it on through every breath on both sides.
- Mixed 200s: 3 x 200, each alternating 50 breathing every 3rd stroke and 50 breathing every 2nd, with 10 to 15 seconds rest.
- Video check: film your strong-side, weak-side and bilateral breathing and compare the turn, stroke rate and time.
Sources
- U.S. Masters Swimming, Andrew Sheaff — Freestyle Breathing: The Complete Guide
- U.S. Masters Swimming, Scott Bay — Should You Breathe to Both Sides in Freestyle? (2021)
- USMS — Swimming 101: The Stroke Basics
- Swim England Just Swim — Improve your breathing in front crawl (2018)
- Seifert et al. — Effect of breathing pattern on arm coordination symmetry in front crawl, J Strength Cond Res (2008)
- Seifert, Chollet & Allard — Arm coordination symmetry and breathing effect in front crawl, Hum Mov Sci (2005)
- Psycharakis & McCabe — Shoulder and hip roll differences between breathing and non-breathing conditions in front crawl swimming, J Biomech (2011)
Last checked 2026-10-26.