{"id":371,"date":"2019-05-03T09:37:55","date_gmt":"2019-05-03T14:37:55","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=371"},"modified":"2019-05-03T09:37:55","modified_gmt":"2019-05-03T14:37:55","slug":"bilateral-breathing-yes-you-should","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2019\/05\/03\/bilateral-breathing-yes-you-should\/","title":{"rendered":"Bilateral Breathing – Yes You Should!"},"content":{"rendered":"

\"SwimmerIf you have been swimming for any length of time you have likely heard the term \u2018bilateral breathing.\u2019\u00a0\u00a0Most typically, you will see bilateral breathing when a swimmer breathes on an odd number strokes, every third stroke for instance.\u00a0\u00a0More generally, bilateral breathing refers to the ability to breathe to both the left and the right side.<\/p>\n

One of the most common questions asked by swimmers, and especially newer swimmers, is, \u201cShould I breathe to both sides when I swim?\u201d<\/p>\n

The short answer is yes, you should absolutely learn how to breathe to both sides and you should use that bilateral breathing skill . . . sometimes.<\/p>\n

THE CASE FOR BILATERAL BREATHING<\/strong><\/h5>\n

Let\u2019s start with the obvious; nearly all swimmers start out predominately breathing to one side.\u00a0\u00a0Breathing to the other side feels awkward, difficult and maybe even uncomfortable.\u00a0\u00a0Often times, instead of developing the bilateral breathing skill, they ignore it.\u00a0\u00a0I mean really, who wants to be uncomfortable in the water?<\/p>\n

Technique Flaws<\/h6>\n

The problem with breathing exclusively to one side is that, over time, you’ll roll just a little bit further to your breathing side than to your non-breathing side.\u00a0\u00a0The average age-group triathlete takes roughly 60 stokes per minute.\u00a0\u00a0That means in an hour of swimming, you may roll to your breathing side as many as 1,800 times.\u00a0\u00a0That leads to uneven muscle development in your core resulting in a lopsided stroke.\u00a0\u00a0Multiply that by thousands of hours swimming and you see how the technique flaw can become permanent.\u00a0\u00a0Having a permanent flaw that causes you to pull towards one side isn’t such a big deal when there is a line on the bottom of the pool.\u00a0\u00a0In the open water, where there isn’t a nice big line to keep you on course, not swimming straight suddenly becomes a major concern.<\/p>\n

Breathing bilaterally helps to create symmetry in your stroke.\u00a0 That gives you a balanced, more efficient stroke.<\/p>\n

Advantage on Race Day<\/h6>\n

Going beyond stroke technique, consider a race I once competed in.\u00a0\u00a0The swim was held in a lake.\u00a0 It went east from a start on the beach, out 125 meters around a buoy then north parallel to the beach 250 meters to a buoy.\u00a0 It then retraced the same course back to the starting point.\u00a0\u00a0On the day of this race, there was an east wind of about 20 mph generating 2 foot wind waves.\u00a0\u00a0The start of the race happened to coincide with the sunrise.<\/p>\n

If I were only able to breathe to my right side, I would have had difficulty on the way out.\u00a0\u00a0The wind waves would have been coming from my right side, making a clean breath very difficult.\u00a0\u00a0The sun would have been in my eyes, adding to the difficulty.\u00a0\u00a0Finally, because the shore was on my left, I would have had to develop some other strategy for sighting and staying on course.\u00a0\u00a0However, if I were able to breathe to either side, I could have utilized my bilateral breathing skill by breathing to the left side on the way out.\u00a0\u00a0I would have avoided the waves and the sun.\u00a0\u00a0I would have also been able to sight the shore and not had to resort to a less efficient method of sighting to stay on course.<\/p>\n

Another advantage of bilateral breathing is it gives you options during a mass start.\u00a0\u00a0In a crowded mass start you may be able to breathe on one side and not at all on the other.<\/p>\n

Breathing bilaterally adds a very effective tool to help your swim on race day.<\/p>\n

THE CASE AGAINST BILATERAL BREATHING<\/strong><\/h5>\n

Triathlon, and specifically the triathlon swim, is largely an aerobic endeavor.\u00a0\u00a0That is not to say that triathletes are never anaerobic.\u00a0 However, the majority of age-group triathletes, will remain aerobic during the swim.\u00a0\u00a0That means that oxygen is your friend and the more oxygen the better.\u00a0\u00a0Most triathletes, at maximal exertion, are drawing between 50 and 60 respirations per minute.\u00a0\u00a0If you breathe bilaterally, you are drawing only 20 breaths per minute \u2013 one third of your body\u2019s preferred rate.\u00a0\u00a0On the other hand, if you are breathing to a single side, you are drawing 30 breaths per minute.\u00a0 That’s 50% more oxygen than if you are breathing bilaterally!\u00a0 You still are not breathing at your body\u2019s preferred rate, but are nonetheless, taking in far more oxygen.<\/p>\n

More oxygen means your\u00a0swim threshold pace<\/a>\u00a0is going to be just a little bit faster.\u00a0\u00a0You can verify this in training by doing an\u00a0STP test<\/a>\u00a0on one day while breathing bilaterally \u2013 using the results to set your training intervals.\u00a0\u00a0At your next workout, do another\u00a0STP test<\/a>\u00a0breathing to one side \u2013 using those results to set race paces.\u00a0\u00a0You will likely see a 1-2 second difference in STP breathing bilaterally vs. breathing to a single side.\u00a0\u00a0That’s not a significant difference over a triathlon swim unless you are competing for a podium finish.\u00a0 However, understanding the difference can have you come out of the water better prepared for the bike and swim.<\/p>\n

SUMMARY<\/strong><\/h5>\n

All things considered, your swim fitness will have more influence upon your performance in an event than the ability to breathe bilaterally.\u00a0\u00a0However, breathing bilaterally can have a lasting impact upon your stroke technique, which will ultimately trump swim fitness.\u00a0\u00a0Breathing bilaterally during workouts is a good way to develop the skill and promote good stroke technique.\u00a0\u00a0I recommend to the athletes I work with that they breathe bilaterally during warm-up and for 30-50% of their main sets.<\/p>\n

During triathlon swims, the primary energy pathway is the aerobic system.\u00a0\u00a0The aerobic system uses oxygen so breathing patterns become very important.\u00a0\u00a0By breathing to only one side during a race, an athlete can increase their oxygen intake over breathing bilaterally by as much as 50%.<\/p>\n

During training, breathe bilaterally to develop and maintain a balanced stroke.\u00a0\u00a0During races, breathe to one side to provide more oxygen to the aerobic energy system.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you have been swimming for any length of time you have likely heard the term \u2018bilateral breathing.\u2019\u00a0\u00a0Most typically, you will see bilateral breathing when a swimmer breathes on an odd number strokes, every third stroke for instance.\u00a0\u00a0More generally, bilateral breathing refers to the ability to breathe to both the left and the right side.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[73,21],"class_list":["post-371","post","type-post","status-publish","format-standard","hentry","category-swimming","tag-bilateral","tag-breathing"],"yoast_head":"\nBilateral Breathing - Yes You Should! - BSC Multisport<\/title>\n<meta name=\"description\" content=\"One of the most common questions asked by swimmers is, \u201cShould I learn bilateral breathing? 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