Getting Comfortable to Swim When You Fear The Water
Learn techniques to tackle the triathlon swim when you are you afraid of water.
As a seasoned triathlete, I’ve met individuals with the same fear. They are dear friends that continue to inspire. One friend in her 60’s signed up for her first ever triathlon to be an Ironman distance race! Her theory was she had a year to learn to swim. Another friend was so afraid of water, he was afraid to wade on the beach. Through patience and perseverance, both friends have finished multiple short and long-distance triathlons.
Getting over your fear of the water may be the hardest thing to overcome. It is possible, however.
There is a parable my friends and family repeat when things seem difficult.
Q: How do you eat a rhinoceros?
A: One bit at a time.
For swimming, the simple question is. . .
Q: How do you get from one end of the pool to the other?
A: One stroke at a time.
Breaking it down
Is your source of anxiety simply putting your face in the water? I know a lot of people like you. I do. Luckily, there are techniques to help you get over your fears. Have you ever noticed how you hold your breath or breath out when you are washing your face? We will be using this same concept in a different manner to feel more comfortable. It is always a best practice to have a friend or family member nearby for safety. I’ve personally practiced these methods and have found them simple and very helpful.
- Practice Breathing. Practice holding your breath for 3-5 seconds. Repeat several times. Then, practice inhaling and exhaling your breath from your nose and mouth. Do this several times to calm your nerves, then notice how your breath releases smoothly from the mouth. You may count to help the smoothness and your nerves.
- Bowl Method. This is something you can practice at home sitting at your kitchen table. This drill helps you to get comfortable exhaling in water. Have a towel handy. Place a large bowl of water on the table in front of you. Place your face (forehead, nose, mouth, and chin) in the water and blow bubbles from your mouth until your breath is released. Just blow bubbles. Use the counting technique above if that helped you maintain smoothness. Turn your head to the side out of the water to breath in fresh air. Place your face in the water and blow out bubbles again. Turn your head for air. Just breathe. Take it slow. Repeat several times.
- Pool Method. Stand in the water at the edge of the pool. Holding onto the edge of the pool, practice placing your face in the water and blowing bubbles. Turn your head to breath in fresh air. Repeat. Eventually, you can use a pool noodle to practice this step.
- Open Water. Many people have anxiety about being in open water. One way to practice breathing at the beach is to use method 3 using a pool noodle or kickboard. This method should only be used once you feel safe, and in the company of a swim instructor or experienced coach.
I, too, will get anxiety from time to time before getting in the water. I really do. Some call it butterflies, some call it stage fright. It is normal. One of the tips shared with me in my early days of triathlon, was to sing to yourself. Concentrate on the rhythm or the beat of a song. I’ve used everything from Classical Beethoven to ACDC to calm my nerves while swimming.
Practice these methods repeatedly until you feel comfortable. You might practice 1 and 2 at home every day for 5 minutes, and gently increasing the duration until you feel comfortable before ever getting into a pool or getting into open water.
Other Helpful Resources
Although I grew up around water, and even took a lifeguard training many, many years ago, I continued to expand my knowledge of water safety. I gained confidence, efficiency, and an absolute enjoyment of swimming when I found Total Immersion: The World’s Top Swim Training Videos | Total Immersion Swimming. You will find simplicity of the teaching methods, their videos, and coaches to be top notch. You may also be able to find a coach in your area who offers training and techniques.
Hiring an experienced swim instructor is an extremely valuable resource. Search your local YMCA, gym, or these other excellent agencies to find someone near you.
U.S. Masters’ Swimming: Search for Adult Learn-to-Swim Instructors (usms.org)
Sunsational Swim School: Sunsational Swim School – At-Home Private Swimming Lessons
USA Swimming: Find a Team (usaswimming.org).
By using these simple methods, or finding a certified swim instructor, you will conquer your fear in and around the water. Remember your triathlon journey entails one swim stroke, one pedal rotation, and one step at a time. Practice, practice, practice. When you show up, you are winning! Show up a little every day and watch your confidence soar. Let me know how it goes. Your finish line awaits.
