Last Updated on February 26, 2021 by admin
In this article, we will provide advice, drills, exercises, hacks and tips on the benefits of mindfulness for swimmers.
What is mindfulness?
Mindfulness is a meditation technique that can be used to help the swimmer increase their awareness by helping them to pay attention to the present moment.
- It can help to enable the swimmer to focus on controlling their mind so that they can better perform with their body.
- As both mindfulness and swimming focuses on breathing and the body, many find that both disciplines tend to complement one another.
- Many swimmers find that mindfulness can help to improve their swimming and swimming can help to improve their mindfulness.
What are the benefits of mindfulness?
Mindfulness can provide the swimmer with many benefits, these include,
- Helping them to stay calm and relaxed.
- Reducing their stress and anxiety levels.
- Developing and improving their focus and concentration.
- Helping them to enhance their performance.
Dryland mindfulness exercises for swimmers
Listed below are two of our favourite dryland mindfulness exercises for swimmers.
- Please note: Developing mindfulness usually requires consistent and persistent practice to master.
Introductory breathing exercise
Introduction: This is a simple introductory mindfulness exercise, to help the swimmer focus on their breathing.
How to perform this exercise: The swimmer should start this exercise by finding a quiet place where they can either lay down or sit for 10 minutes, without being disturbed.
- The swimmer should close their eyes and focus on the rise and fall of their chest whilst breathing in a deep and controlled manner for 2 to 3 minutes.
- Ideally, the swimmer should breathe in (inhale) through their nose and breathe out (exhale) via their mouth.
- Next, the swimmer should focus on the sound of their breathing, whilst breathing in a deep and controlled manner for a further 2 to 3 minutes.
- As they become more relaxed their breathing should become deeper and louder.
- Next, the swimmer should focus on relaxing their chest muscles as they exhale whilst breathing in a deep and controlled manner for a further 3 to 4 minutes.
- Swimmers should ensure that their chest muscles rise higher and fall deeper with each exhalation.
The body scan
Introduction: This mindfulness exercise helps to introduce the swimmer to focus on their body.
How to perform this exercise: The swimmer should start this exercise by finding a quiet place where they can either lay down or sit for 5 minutes, without being disturbed.
- The swimmer should close their eyes and begin to focus on their body.
- They should focus on feeling the weight of their body on the chair or the floor.
- They should begin to breathe in a deep and controlled manner.
- Ideally, the swimmer should breathe in (inhale) through their nose and breathe out (exhale) via their mouth.
- The swimmer should focus on inhaling more oxygen to help invigorate their body.
- As they exhale, they should feel fully relaxed.
- While still maintaining their deep breathing pattern.
- The swimmer should now focus on their feet.
- They should feel the sensation of their feet touching the floor
- Then they should focus on feeling their legs, either against the chair or against the floor.
- Now they should focus on their back against the chair or the floor.
- They should now focus on their core (abs).
- If they are tight, let them relax.
- They should still be maintaining their deep breathing pattern
- Next, they should focus on their hands
- If they are tight, let them relax.
- Next, they should focus on their arms
- If they are tight, let them relax.
- Next, they should focus on their shoulders
- If they are tight, let them relax.
- Finally, they should focus on their whole body and let it relax.
Pool mindfulness drills for swimmers
Listed below are some of our favourite pool mindfulness drills for swimmers.
- Please note: Developing mindfulness usually requires consistent and persistent practice to master.
Mindfulness breathing drill
Introduction: This basic freestyle bi-lateral breathing drill, helps to focus the swimmer’s attention on their breath.
- This drill should be performed over either 4 x 100m or 4 x 200m depending on the ability and fitness of the swimmer, with a 20-second rest interval.
How to perform this drill: The swimmer should start this drill by performing a steady and relaxed freestyle.
- For the first repetition (rep), they should breathe every three strokes.
- They should count the number of strokes out loud as they breathe face down into the water.
- During the second repetition, they should breathe every three strokes for the 1st & 3rd 50m’s and then they should breathe every five strokes for the 2nd & 4th 50m’s.
- During the third repetition, they should breathe every five strokes.
- For the last repetition, they should return to breathing every three strokes.
- The swimmer should ensure that they count the number of strokes out loud as they breathe face down into the water throughout this drill.
Mindfulness leg kick drill
Introduction: This basic freestyle leg kick drill, focuses the swimmer’s attention on their body.
- This drill should be performed over either 4 x 25m or 4 x 50m depending on the ability and fitness of the swimmer, with a 30 to 45-second rest interval.
How to perform this drill: The swimmer should start this drill by performing a fast freestyle, with their best technique.
- Throughout this drill, the swimmer should focus on their leg kicking speed, which in turn should quicken the stroke speed of their arms.
Mindfulness stroke counting drill
Introduction: This stroke counting drill focuses the swimmer’s attention on both their breath and their body.
- The objective of this drill is to complete each repetition in the fewest number of strokes.
- This drill should be performed over either 4 x 25m or 4 x 50m depending on the ability and fitness of the swimmer, with a 15 to 20-second rest interval.
How to perform this drill: The swimmer should start this drill by performing a steady and relaxed freestyle, with their best technique.
- As they perform each repetition the swimmer should count each stroke out loud as they breathe face down into the water.
- They should also focus on maintaining a long and smooth arm stroke with a strong and steady leg kick, as they attempt to complete each repetition in the fewest number of strokes.
Related articles on stroke count and stroke rate
We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. Which you can view by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.
Mindfulness and yoga
Some swimmers find combining mindfulness and yoga, which is a physical way of connecting a swimmer’s mind to their breath, to be extremely beneficial.
Related article on yoga for swimmers
We have produced a related article on yoga for swimmers. Which you can view by clicking this link: yoga for swimmers
Related article on improving a swimmer’s focus
We have produced a related article on improving a swimmer’s focus. Which you can view by clicking this link: improving a swimmer’s focus
Takeaway
In this article, we will provide advice, exercises, hacks and tips on the benefits of mindfulness for swimmers.
What is mindfulness?
Mindfulness is a meditation technique that is used to help the swimmer increase their awareness by helping them to pay attention to the present moment.
- It can help to enable the swimmer to better control their mind so that they can perform better with their body.
- As both mindfulness and swimming focus on breathing and the body, many find that both disciplines tend to complement one another.
- Many swimmers find that mindfulness can help to improve their swimming and swimming can help to improve their mindfulness.
What are the benefits of mindfulness?
Mindfulness can provide the swimmer with many benefits, these include,
- Helping them to stay calm and relaxed.
- Reducing their stress and anxiety levels.
- Developing and improving their focus and concentration.
- Helping them to enhance their performance.
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to all of our blog posts.
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
- To access any article simply click on the attached page link: swimming resource library
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- For information regarding our portfolio please follow our link: Swimming publications
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange