Master the Art: Swimming Underwater Without Holding Your Nose

For many, the simple act of submerging their face in water is immediately followed by a reflexive pinching of the nose. It’s a common, almost instinctual reaction to the potential discomfort of water rushing into the nasal passages. But what if you could comfortably glide through the water, explore the underwater world, and even perform underwater swims without ever needing to hold your nose? This article delves into the techniques, exercises, and mindset required to master swimming underwater without this common habit. It’s a skill that can significantly enhance your swimming experience, allowing you to feel more relaxed and confident in the water.

Why Do We Hold Our Noses Underwater?

The urge to hold our noses underwater stems from the connection between the nasal passages and the throat. When we submerge, the pressure of the water can easily force its way up into our noses, causing a stinging sensation and the urge to cough or sneeze. This is because the nasal passages aren’t designed to be flooded with water. Our bodies, in their wisdom, have developed a protective reflex to block this potential discomfort, hence the pinching of the nose. However, with a bit of practice and understanding, this reflex can be overridden and you can learn to control your breathing and sinus pathways to prevent water from entering.

The Science Behind It: How It Works

The key to swimming underwater without holding your nose lies in mastering a few crucial techniques related to controlling airflow and creating pressure in your nasal passages. It is not about muscular clamping of the nasal passage but rather the specific and deliberate control of respiratory muscles and throat muscles. Here’s a breakdown of the science involved:

• Soft Palate Control: The soft palate is a muscular flap located at the back of the roof of your mouth. It plays a key role in controlling the flow of air between your mouth and nose. When you inhale and exhale through your mouth, your soft palate moves upward, effectively blocking the passage between your nose and throat. Learning to maintain this position while submerged prevents water from entering your nasal passages. This is very similar to the feeling of yawning where your throat closes off or when you try to gargle without air.
• Airflow Control: When underwater, you’re not actively breathing in air, but you can control the pressure in your lungs and nasal passages through controlled exhalations. By gently and deliberately breathing out through your mouth (or even a very slight, controlled exhalation through your nose) you maintain a slight positive pressure which prevents water from rushing in. This pressure is very slight but effective in its purpose.
• Vocal Control: Some people find it helpful to slightly constrict their throat muscles, much like you would when humming or saying the letter ‘k’ or ‘g’. This also assists in preventing water entry. This is not a muscular clamp, rather a controlled positioning of the throat.

Step-by-Step Guide: Learning to Swim Underwater Without Holding Your Nose

Mastering this skill requires patience and consistent practice. Start with these simple steps, moving at your own pace:

Step 1: Dry Land Practice – Mastering the Soft Palate

1. Mouth Breathing: Practice breathing exclusively through your mouth. Inhale deeply through your mouth and exhale slowly through your mouth. Be mindful of the position of your soft palate. It should be raised and you can feel that if you practice yawning and notice how your throat closes off during that movement.
2. The ‘K’ or ‘G’ Sound: Make the sound of ‘k’ or ‘g’ repeatedly. Notice how the back of your throat feels. It should slightly constrict. This movement is what you want to practice on dry land. You don’t actually have to make a sound just the act of moving your throat as if you are. Try this both when you are breathing in and out through your mouth. Practice doing this several times throughout the day.
3. Soft Palate Awareness: Imagine you are yawning, but without opening your mouth fully. This position engages the soft palate and blocks the nasal passage. Practice this action, repeating the movement of the yawn several times without actually yawning. Focus on the feeling in the back of your mouth and throat.

Step 2: Shallow Water Practice – Controlled Submersions

1. Shallow Water Submersion: Find a pool with shallow water where you can stand comfortably. Start by taking a deep breath through your mouth. Keep breathing in and out through the mouth. Then, lower your face into the water, keeping your mouth slightly open and your soft palate engaged (use the ‘k’ or ‘g’ sound to achieve this if you need to).
2. Controlled Exhalation: While your face is submerged, practice very gently exhaling a small amount of air through your mouth. This controlled exhalation helps maintain that slight positive pressure in your nasal cavity. Don’t exhale forcefully; just a gentle, constant stream.
3. Brief Submersion: Start with very brief submersions – just a second or two. If you feel water starting to enter your nose, come back up. If not, continue for a little longer the next time.
4. The ‘Hum’ Technique: You can try humming gently while submerged. This has the same effect as slightly constricting the throat. Practice this on dry land first and then try it submerged.
5. Gradual Increase: As you become more comfortable, gradually increase the duration of your submersions. The key is controlled breathing and soft palate control.

Step 3: Underwater Movement – Gliding and Kicking

1. Pushing Off: Once comfortable with submersions, try pushing off the pool wall and gliding underwater for a short distance while keeping your face submerged. Continue to breathe out gently through your mouth and make sure you maintain soft palate control.
2. Gentle Kicking: Start to add gentle kicks to propel yourself forward. Be mindful of your body position; try to keep it streamlined for minimal resistance.
3. Underwater Movement and Exhalation: Practice coordinating your gentle kicks with the controlled exhalations through your mouth. Each kick should be accompanied by a controlled exhalation.
4. Eye Contact: Focus on a point at the bottom of the pool. This helps to keep your body aligned and your head in the correct position.

Step 4: Advanced Techniques – Lengthy Underwater Swims

1. Underwater Breathing Rhythm: Develop a comfortable rhythm for exhaling through your mouth while submerged. This rhythm will help regulate your buoyancy and keep your airways clear. Some people find it natural to exhale with every kick.
2. Underwater Turns: Practice simple underwater turns while maintaining your breathing and soft palate control. This adds to your underwater confidence.
3. Increasing Distance: As you get more comfortable, increase the distance you are swimming underwater. This is when you start to experience more of the joy of swimming underwater without the need for hand holding your nose.
4. Consistent Practice: The key is consistency. Practice these techniques regularly to develop the necessary muscle memory and control.

Troubleshooting: Common Challenges and How to Overcome Them

Learning to swim underwater without holding your nose can present some challenges. Here are a few common ones and how to address them:

• Water Entering the Nose: This is the most common problem. Ensure you are practicing soft palate control and gentle exhalations. Keep practicing the yawning exercise on dry land. Remember, it’s not a hard clamp, but a gentle control of the throat muscles.
• Panic or Discomfort: If you feel panicked, go back to basics. Practice shallow submersions and build up your confidence gradually. Slow and steady progress is better than rushing into it and getting discouraged.
• Breathing Problems: Make sure you are breathing through your mouth when you are not submerged. Try not to gasp or hold your breath too long. It’s important to remember the exhaling while submerged is to maintain the pressure rather than an actual form of breathing.
• Body Position: If your body position is incorrect, you will not feel streamlined and you may need to work on this. A bad body position will not prevent you from swimming without plugging your nose but it will make it harder and less enjoyable.

Tips for Success

• Patience is Key: Learning a new skill takes time and consistent effort. Don’t get discouraged if you don’t master it right away.
• Practice Regularly: Even short practice sessions multiple times a week are more effective than one long session.
• Start Slow: Progress gradually. Don’t try to do too much too soon.
• Stay Relaxed: Tension can make the process more difficult. Try to relax your body and mind while practicing.
• Positive Mindset: Believe that you can learn this skill. A positive mindset will make the process easier.
• Seek Professional Guidance: If you are really struggling, consider seeking help from a qualified swimming instructor. They can provide personalized feedback and guidance.

The Benefits of Swimming Underwater Without Holding Your Nose

Once you master this technique, you’ll find that swimming underwater becomes a much more enjoyable experience. Here are some of the benefits:

• Improved Confidence: Overcoming the need to pinch your nose boosts your confidence in the water.
• Enhanced Relaxation: You’ll feel more relaxed and at ease during your swims, as you’re not dealing with the discomfort of water in your nose.
• Better Underwater Exploration: Without the distraction of pinching your nose, you can enjoy a clearer vision and better awareness of your surroundings.
• Freedom of Movement: You will be able to perform underwater swimming movements and techniques more easily and freely.
• Open Water Swimming: It is especially helpful when swimming in open water, as being able to confidently swim without hand on your nose means you will be able to better enjoy this environment.

Conclusion

Learning to swim underwater without holding your nose is a valuable skill that can dramatically improve your swimming experience. It takes time, patience, and consistent practice, but the rewards are well worth the effort. With a focus on soft palate control, controlled exhalations, and a relaxed mindset, you can conquer this common challenge and fully embrace the joy of underwater swimming. So, dive in, practice these steps, and soon you’ll be gliding through the water with confidence and ease, leaving the habit of pinching your nose behind. The underwater world awaits, and it’s ready for you to explore it with a newfound sense of freedom. Remember, it’s not a muscular clamping but a delicate dance with airflow, throat control, and a dash of patience.