By Sanuj Srivastava on SwimSwam
In freestyle swimming, breathing is often one of the biggest challenges for beginners. Some swimmers lift their entire head to breathe, while others turn too far to the side, disrupting their body position and rhythm.
One simple technique that can make a significant difference is keeping one goggle in the water and one goggle out while breathing.
It may look like a small detail, but this head position can help swimmers develop better breathing mechanics, maintain alignment, and swim more efficiently.
What Does One Goggle In, One Goggle Out Mean?
During freestyle breathing, the swimmer rotates their head sideways to take a breath while keeping one eye and goggle underwater and the other above the surface.
Rather than lifting the head completely out of the water, the swimmer uses the natural body rotation to create enough space for the mouth to clear the surface.
The goal is not to force the head down or deliberately keep one eye underwater. Instead, it is to find a balanced head position that allows the swimmer to breathe without significantly changing their body alignment.
1. Helps Maintain a Better Body Position
One of the most common mistakes among beginner swimmers is lifting the head too high while breathing.
When the head lifts forward or upward, the hips and legs often drop, increasing drag and making swimming more difficult.
Keeping one goggle in the water encourages the swimmer to rotate rather than lift the head. This helps maintain a more horizontal body position and reduces unnecessary resistance.
2. Prevents Over-Rotation of the Head
Turning the head too far during breathing can cause swimmers to lose their alignment.
Some swimmers rotate until both goggles are completely out of the water, sometimes even looking toward the ceiling.
This excessive movement can affect the body’s rotation, disturb the stroke rhythm, and make it harder to return the head smoothly into the water.
The one-goggle technique provides a useful reference point for controlling head rotation.
3. Makes Breathing More Efficient
Freestyle breathing should be a quick and controlled action, not a separate movement that interrupts the stroke.
When swimmers learn to breathe through a small head rotation, they can take a breath while maintaining their forward momentum.
Keeping one goggle underwater also helps swimmers understand that they do not need to lift their entire face out of the water to breathe.
4. Supports Better Stroke Rhythm
Every unnecessary movement can affect swimming rhythm.
Lifting the head, over-rotating, or delaying the return to the water can interrupt the coordination between the arms, body rotation, and breathing.
A controlled breathing position allows swimmers to maintain a smoother connection between their stroke and breathing cycle.
5. Builds Confidence in Beginner Swimmers
For beginners, breathing can feel uncomfortable because they are still learning to coordinate movement with the water.
Many beginners instinctively lift their heads because they want to see where they are going or feel more secure while taking a breath.
Practising the one-goggle position helps them become comfortable with keeping part of their face underwater while breathing.
Over time, this can improve their confidence and make freestyle breathing feel more natural.
How Can You Practise It?
Here are three simple drills that swimmers can incorporate into their training:
1. Side-Kick Drill
Swim on your side with one arm extended forward and the other alongside your body. Keep one goggle underwater and one above the surface while maintaining a relaxed head position.
2. Kick and Rotate Drill
With a kickboard or without one, practise rotating your head to the side to breathe while keeping your body aligned. Avoid lifting your head forward.
3. Single-Arm Freestyle
Swim freestyle using one arm while the other remains extended in front. Focus on coordinating body rotation and breathing without excessive head movement.
Is One Goggle In, One Goggle Out Always Necessary?
Not necessarily, This is a useful coaching cue, not a rigid rule that every swimmer must follow in exactly the same way.
Body position, head anatomy, swimming speed, waves, and individual breathing mechanics can influence how much of the face remains above the water.
The most important objective is to breathe comfortably while maintaining a stable head position, good body alignment, and a smooth stroke.
Good freestyle technique is often built through small adjustments. Breathing is not just about getting air; it is about doing so without disturbing the rest of the stroke.
The next time you practise freestyle, pay attention to your head position while breathing.
Remember: You don’t need to lift your whole head to take a breath. Sometimes, keeping just one goggle out of the water is enough.
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