How to Swim Breaststroke
Breaststroke
Technique, breathing and learning to move in rhythm with the water
How to Swim Breaststroke. The Art of Timing, Glide and Flow
Breaststroke is one of the most recognisable swimming styles, yet it’s also one of the most technically demanding. It looks calm and measured but underneath it relies on precision, timing and strength particularly through the hips and legs, where small changes in angle create big differences in propulsion.
At the competitive and performance level breaststroke is widely regarded as the hardest of all four strokes. Every movement must work in perfect synchrony; the pull, the breath, the kick and the glide. A fraction too early or too late and efficiency disappears. The stroke demands awareness, control and refined power from the lower body to drive force through the water. For leisure swimmers, it offers comfort and rhythm. For performance athletes, it’s a study in coordination and control. Whether you are swimming for wellbeing or training for competition, this stroke teaches one essential truth: water rewards timing, not tension.
Body position where glide begins
At the core of breaststroke is balance. Your body should form a long, flat line just under the surface. Keep your head in a neutral position, eyes looking slightly forward and down. Lifting the head too high causes the hips to drop, creating drag and breaking your rhythm. Imagine your body as a seesaw when one end rises, the other falls. The goal is to stay centred. Allow the water to support you and keep your movements smooth rather than abrupt. Once you find that balance, glide becomes natural and you begin to move with less effort. In leisure breaststroke, the body remains steady and calm with a long glide between strokes. In competitive swimming the movement is more dynamic the hips drive forward as the head lifts, setting up the next kick and maintaining speed.
Breathing. Calm control for leisure, lift and drive for performance
For leisure or fitness swimmers breathing should feel calm and easy. Exhale gently underwater, then let the natural lift of your arms bring your face above the surface to inhale. Keep your neck relaxed and your chin low. Your head rises only as much as needed for a comfortable breath. This version of the stroke is sustainable and soothing, ideal for long swims or relaxed laps.
For competitive or performance swimmers the breath becomes part of a powerful, forward-driving motion. The lift is created by the combination of arm pull and hip thrust forward, allowing the mouth to clear the surface for a quick inhale before the head returns down into streamline. The movement is more pronounced and rhythmically precise, designed for speed and efficiency.
Both versions share the same principle: breath should fit the rhythm, not break it. Whether you swim for pleasure or performance, the best breath is the one that flows naturally with your stroke.
Arms out, sweep and recover
The arm movement begins with your hands just below the surface, slightly wider than your shoulders. Press the water outwards, then sweep inwards in a rounded motion, feeling resistance against your palms and forearms.
As your hands come together under your chest, glide them forward again. This is your recovery phase. Keep the motion soft and continuous, avoiding any jerky movements. The goal isn’t to push hard but to catch the water and use it for support and propulsion. Each arm pull should connect directly to the next kick, creating a seamless flow.
Legs and the power of the kick
Most of the propulsion in breaststroke comes from the legs, but only when the movement is coordinated correctly. The kick depends heavily on lower-body angles the hips extention, knees and ankles working together to create a circular, snapping motion.
Start with your legs extended, toes pointed. Draw your heels gently towards your hips, keeping your knees close together. As your feet turn outwards almost like a soft ballet plié flex the ankles and feel the outward rotation through the hips. Then, whip the legs back together in a smooth, circular motion. The power comes from that controlled snap and alignment, not from forcing the knees wide. Finish each stroke with your legs fully extended and toes pointed, returning to a long, streamlined position. This is where you glide the moment when the water feels quiet and your effort translates into distance. If your kick feels weak or uncoordinated, practise kick sets with a float or focus on feeling how the water pushes against your feet.
Timing. The heart of breaststroke
Breaststroke has a rhythm that can be summed up in four words: pull, breathe, kick, glide.
The pull and breath happen together as the body rises, followed by the kick as you extend forward into a glide. That glide is essential. It’s the moment your body becomes long and still before the next cycle begins. Many swimmers rush this part, believing more movement equals more progress but the glide is where efficiency lives. The better your timing the further each stroke carries you with less effort.
Leisure and Competitive Breaststroke. Same stroke with different expression
There are two ways to swim breaststroke, each with its own rhythm and purpose.
Leisure breaststroke is the version most people learn for comfort and confidence. The head can stay above water, the glide is longer and the movement feels soothing rather than athletic. It builds trust in the water and allows you to swim longer distances with ease.
Competitive breaststroke, however; is a completely different experience. Technically, it’s the hardest of all four strokes. Every movement must connect in perfect timing from the pull, the breath, the kick and the glide. The lift of the head is driven by the hands and hips moving forward together, creating the power and momentum that define the performance stroke. It’s a discipline of precision, strength and exact timing.
Both forms have equal value. Leisure breaststroke teaches awareness, rhythm and control. Competitive breaststroke adds structure, efficiency and athletic challenge. Knowing which one you are swimming and why helps you approach the water with purpose, no matter your level.
Common challenges and simple fixes
Head too high: Keep your neck relaxed and look slightly downward.
Knees too wide: Bring them closer to the midline for a stronger kick.
No glide: Count a silent pause after each kick to reintroduce rhythm.
Holding breath: Exhale continuously underwater to avoid tension.
Fatigue after a few lengths: Focus on smoother transitions and timing rather than speed.
Every small correction saves energy and builds endurance.
When breaststroke feels natural
You’ll know when it clicks. Your arms, legs and breath will fall into one rhythm. You’ll feel the water carrying you forward rather than holding you back. The glide will lengthen, the breathing will slow, and swimming will begin to feel like moving through rhythm rather than resistance. That’s the quiet joy of breaststroke a stroke that looks simple but reveals depth with practice. When it becomes effortless it teaches something beyond technique: the patience to let movement unfold in its own time.