A quiet part of a pool or a shallow pool designed for children can help make you feel more at ease in the water, especially if you’re afraid of swimming.
Try exhaling for 10-second increments 2-3 times.
Repeat the process until you feel comfortable putting your nose underwater. Exhale for about 10 seconds at first, then try to go for about 15 or 20 seconds to push your comfort zone.
Notice if you find yourself getting more comfortable in the water. Great job! Do this exercise a few times and try exhaling for longer and longer increments.
Exhale for longer increments each time you submerge your head
Try to push yourself to hold your head under the water for longer and longer periods. If you feel really confident, try swimming around a little bit with your head underwater.
Choose a spot in the shallow end of the pool so you can also stand up easily if you need to.
Try this exercise several times, and try to exhale with less force each time so you can practice controlling your breath.
Do this a few times and try to stay under the water for longer and longer periods of time.
Practice swimming underwater for longer and longer distances.
