Dryland Breathing Exercises for Swimmers: An At-Home Training Guide
/One of the first things I notice when evaluating a swimmer on land is how they breathe. Some athletes lift their shoulders with every inhale. Others expand only through the upper chest, flare their ribs, or hold their breath as soon as an exercise becomes difficult.
These habits may seem minor, but they can affect how a swimmer controls the rib cage, trunk, neck, and shoulders during dryland training. In the pool, unnecessary tension can also make it harder to maintain body position and coordinate the breath with the stroke.
Dryland breathing exercises for swimmers provide a simple way to work on these fundamentals outside the water. You do not need specialized equipment, and most of the exercises can be completed in a few minutes at home.
The goal is not to see how long you can hold your breath. It is to develop a quieter, more controlled breathing pattern that you can maintain while changing positions and moving your arms and legs.
What Is Dryland Breathing Training?
Dryland breathing training uses controlled exercises on land to improve your awareness of how the diaphragm, rib cage, abdominal wall, and surrounding muscles work together.
The diaphragm is primarily a breathing muscle, but it also contributes to pressure and control within the trunk. That gives it a role in both respiration and movement.
When you inhale, the diaphragm contracts and the lower rib cage should have room to expand. When you exhale, the diaphragm relaxes and the ribs return toward their resting position.
A useful coaching cue is to imagine the lower ribs expanding in every direction:
into the front of the abdomen;
toward the sides of the waist;
into the back of the rib cage.
This is often called 360-degree breathing. Air does not literally enter your abdomen or back. The cue describes the movement of the diaphragm and rib cage during inhalation.
Dryland breathing exercises help you recognize this movement before adding the more complicated demands of swimming.
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How Breathing Exercises Can Help Swimmers
Breathing practice alone will not make you a faster swimmer. It does not replace stroke work, aerobic conditioning, strength training, or a well-designed warm-up.
Its benefits are more specific.
Better awareness of unnecessary tension
Swimmers often carry tension through the jaw, neck, and shoulders without realizing it. Slow breathing exercises can make these patterns easier to identify.
Improved control of the rib cage and trunk
A swimmer should be able to maintain a stable position without holding their breath during every movement. Breathing drills can help you coordinate respiration with basic trunk-control exercises.
More effective dryland movement
If the ribs lift and the lower back arches every time you inhale, it may be difficult to maintain good positions during exercises such as dead bugs, planks, rows, and overhead movements.
A consistent pre-training routine
A short breathing sequence can help you transition from the rest of your day into a focused swimming or dryland session.
Better understanding of your breathing pattern
Dryland practice gives you time to observe your breathing without also managing water, stroke timing, body rotation, and pace.
Before You Begin
These breathing exercises for swimmers at home should feel controlled and comfortable. They are not maximal breath-hold exercises.
Choose a quiet area with enough space to lie down. An exercise mat can make the floor positions more comfortable, but it is not required.
During each exercise:
use a comfortable breath rather than the largest breath possible;
keep your face, jaw, and shoulders relaxed;
do not hyperventilate;
do not force long breath holds;
stop if you feel dizzy, lightheaded, or unusually short of breath.
Swimmers with a respiratory, cardiovascular, neurological, or other relevant medical condition should speak with a qualified medical professional before beginning a new breathing program.
1. Supine 360-Degree Breathing
This is the first exercise I use to help swimmers observe their natural breathing mechanics.
How to do it
Lie on your back with your knees bent and your feet flat on the floor.
Place one hand on your upper chest and the other across your lower ribs.
Take two or three normal breaths without trying to change anything.
Notice where the movement begins and whether your shoulders lift.
Inhale quietly through your nose for approximately four seconds.
Feel the lower ribs expand toward the floor and out toward the sides.
Exhale slowly through your mouth for approximately six seconds.
Allow the ribs to settle without aggressively pulling your stomach inward.
Complete five controlled breaths.
What to look for
The upper chest may move slightly, but it should not be the only area that expands. Try to create movement around the lower ribs while keeping the neck and shoulders relaxed.
Do not push your stomach forward as hard as possible. The movement should feel distributed around the trunk.
2. 90/90 Wall Breathing
The 90/90 position makes it easier to feel how breathing interacts with the position of the ribs and pelvis.
How to do it
Lie on your back with both feet against a wall.
Position your hips and knees at approximately 90 degrees.
Gently press your heels into the wall.
Keep your head, neck, and shoulders relaxed.
Exhale slowly and feel the front of the ribs move down.
Inhale through your nose, directing the breath into the sides and back of the lower ribs.
Exhale without forcing your lower back flat against the floor.
Complete four or five breaths. Rest briefly and repeat for a second round.
Coaching focus
Avoid pressing your feet into the wall as hard as possible. You only need enough pressure to maintain the position.
If your ribs lift sharply or your lower back arches during the inhale, take a smaller breath and slow the movement down.
3. Crocodile Breathing
Crocodile breathing uses feedback from the floor to help you feel expansion around the abdomen and lower ribs.
How to do it
Lie face down with your forehead resting on your hands.
Allow your legs and shoulders to relax.
Inhale slowly through your nose.
Feel your abdomen and lower ribs press gently into the floor.
Try to create expansion toward both sides of your waist.
Exhale slowly and allow the rib cage to return naturally.
Complete five to eight breaths.
Common mistake
Do not force your stomach into the floor. The pressure should come from a relaxed inhale rather than from actively pushing the abdomen downward.
If the face-down position is uncomfortable, continue using supine 360-degree breathing instead.
4. Side-Lying Rib Breathing
Swimmers must control their breathing while the body rotates. This drill introduces a different position without making the exercise too complicated.
How to do it
Lie on your side with your knees slightly bent.
Support your head so your neck remains comfortable.
Place your top hand on the side of your lower ribs.
Inhale through your nose and feel the ribs expand into your hand.
Try to direct part of the breath toward the back of the rib cage.
Exhale slowly without rotating your body.
Complete five breaths before changing sides.
You may notice that one side expands more easily. Do not force the more restricted side. Use the exercise to observe the difference and gradually improve your awareness.
5. Dead Bug With Controlled Breathing
Once you can breathe comfortably in a supported position, begin coordinating the breath with movement.
How to do it
Lie on your back with your arms pointing toward the ceiling.
Lift your feet so your hips and knees are bent to approximately 90 degrees.
Inhale in the starting position.
Exhale as you slowly extend one arm and the opposite leg.
Stop before your ribs lift or your lower back arches excessively.
Inhale as you return to the starting position.
Repeat on the opposite side.
Perform four to six repetitions on each side.
Make it easier
Move only one arm or one leg at a time. You can also keep the heel closer to the floor instead of fully straightening the leg.
The purpose is not to reach the longest possible position. Maintain control of your trunk while continuing to breathe.
6. Plank Breathing
A plank becomes much more demanding when you stop relying on a breath hold to create stiffness.
How to do it
Begin in a forearm plank with your elbows below your shoulders.
Maintain a comfortable line from your head through your hips and legs.
Create enough abdominal and glute tension to hold the position.
Take three to five quiet breaths.
End the set if your hips drop, your lower back arches, or you cannot continue breathing comfortably.
Begin with 15–20 seconds. Progress gradually toward 30 seconds while maintaining your position and breathing rhythm. You can make the exercise easier by placing your forearms on a bench or performing the plank with your knees on the floor.
Heavy lifting may require a more specific bracing strategy. That should be coached according to the exercise, load, and athlete’s experience. For a basic plank, however, you should be able to maintain control without holding your breath through the entire set.
7. Slow Breathing for Relaxation and Focus
Slow breathing can be useful at the end of a dryland warm-up or before a race when a swimmer feels unnecessarily tense.
Longer-exhale breathing
Sit or lie in a comfortable position.
Inhale through your nose for four seconds.
Exhale slowly for six seconds.
Repeat for four to six cycles.
The longer exhale should remain comfortable. Do not empty your lungs as forcefully as possible.
Box breathing
You can also use a simple four-part pattern:
Inhale for four seconds.
Pause for four seconds.
Exhale for four seconds.
Pause for four seconds.
Complete three or four rounds.
The pauses are brief and controlled. This is not breath-hold training. If the pauses feel uncomfortable, return to continuous breathing with a slightly longer exhale.
A Five-Minute Dryland Breathing Routine for Beginners
Dryland breathing training for beginners does not need to be complicated. Start with a short routine two or three times per week.
Minute 1: Supine breathing
Complete five slow 360-degree breaths while observing the movement of your lower ribs.
Minute 2: 90/90 wall breathing
Complete four controlled breaths with your feet against the wall.
Minute 3: Crocodile breathing
Complete five breaths while feeling the abdomen and lower ribs expand into the floor.
Minute 4: Dead bug
Perform three controlled repetitions on each side.
Minute 5: Longer-exhale breathing
Finish with four cycles of a four-second inhale and six-second exhale.
After two or three weeks, you can add side-lying rib breathing and plank breathing. Progress only when you can maintain control without tension or dizziness.
A 15-Minute Dryland Breathing Workout
More experienced swimmers can integrate the exercises into a longer session.
Complete two rounds of the following:
90/90 wall breathing: five breaths
Side-lying rib breathing: five breaths per side
Dead bug with exhalation: six repetitions per side
Plank breathing: 20–30 seconds
Longer-exhale breathing: four cycles
Rest for approximately 30 seconds between exercises.
This routine can be used before a strength workout, after an easy swimming session, or as part of a recovery day. It should not leave you fatigued.
Common Dryland Breathing Mistakes
Taking the biggest breath possible
A large inhale is not always a better inhale. If you lift your shoulders, arch your back, and lose your position, reduce the size of the breath.
Breathing only into the upper chest
The chest will naturally move, but try to create expansion around the lower ribs as well.
Forcing the stomach outward
Diaphragmatic breathing does not mean aggressively pushing your abdomen forward. Look for gentle movement around the front, sides, and back of the lower trunk.
Pulling the abdomen inward during every exhale
Allow the ribs and abdominal wall to return naturally. You do not need to perform an aggressive abdominal contraction with every breath.
Holding your breath during every exercise
Some swimmers create stability by immediately holding their breath. Learn to use enough tension to control the movement while continuing to breathe during submaximal exercises.
Treating breath holding as a competition
Dryland breathing exercises and maximal apnea training are different activities. Longer breath holds do not automatically mean better breathing mechanics or faster swimming.
For more information about the research and risks, read Can Pre-Race Breath Holds Improve Swimming Performance?.
How Dryland Breathing Transfers to the Pool
Breathing on land is simpler than breathing while swimming. In the water, you must coordinate the breath with stroke timing, body rotation, speed, and the position of your head.
Dryland exercises give you a controlled environment in which to recognize tension and practice maintaining trunk position while breathing.
As you return to the pool, focus on several transferable skills:
keep your jaw, neck, and shoulders relaxed;
exhale without delaying until the final moment;
maintain body position while turning to breathe;
avoid lifting the head to find air;
use a breathing rhythm appropriate for the pace;
continue breathing during challenging dryland movements instead of creating unnecessary tension.
Dryland work supports these skills, but they still need to be practiced in the water. Read How to Breathe While Swimming Freestyle for stroke-specific guidance.
Breathe Better on Land to Move Better in the Water
Breathing happens automatically, which makes it easy to overlook. But swimmers can still benefit from understanding how they breathe and how that pattern interacts with posture and movement.
I do not use dryland breathing exercises as a shortcut or promise that they will increase lung capacity. I use them to help swimmers recognize unnecessary tension, control the rib cage and trunk, and coordinate breathing with movement.
Start with the basic positions. Develop control before adding difficulty, and then carry that awareness into your dryland training and swimming technique.
Excellence lives in the fundamentals. Breathing is one of those fundamentals.
If you need an individualized dryland program designed around your swimming goals, explore my personalized coaching and training programs.
About Dan Daly
Dan Daly, CSCS, is a swim coach and strength and conditioning specialist with more than 20 years of experience working with high school, collegiate, competitive, and masters swimmers. His individualized coaching integrates stroke technique, dryland training, recovery, and race preparation to help swimmers improve performance, build resilience, and achieve sustainable results in the pool.