Why do I keep swallowing water when I swim?

Usually because you're breathing in at the wrong moment — when your mouth isn't fully clear of the water — or holding your breath and then gasping. Breathing out steadily underwater and timing your inhale for when your mouth is clearly above the surface fixes it.

How do I stop getting water in my mouth swimming?

Breathe out through your nose and mouth the whole time your face is under, so you only inhale when your mouth is above the water. Rotate your head to breathe rather than lifting it, keep your mouth closed underwater, and don't rush or panic-gasp.

Why do I choke when swimming freestyle?

Choking usually comes from inhaling too early (before your mouth clears the surface) or gasping after holding your breath. Exhale continuously underwater and take a calm, well-timed breath to the side, and the choking stops.

How to Not Swallow Water When Swimming

By Jordan Rivers · July 13, 2026 · 3 min read

Figuring out how to not swallow water when swimming is a huge relief — that coughing, spluttering, water-up-the-throat feeling is one of the most common (and off-putting) beginner problems. The good news: it comes down to breathing timing, and a few simple fixes solve it. Here’s how to stop gulping water for good.

The short answer

To stop swallowing water when swimming, breathe out steadily underwater so you only ever breathe in when your mouth is clearly above the surface, time your inhale for that clear moment, rotate your head to breathe (don’t lift it), keep your mouth closed underwater, and stay calm so you don’t panic-gasp. Almost all water-swallowing comes from breathing in at the wrong moment — fix the timing and it stops.

Why you swallow water

Swallowing or choking on water happens when you breathe in while your mouth isn’t fully clear of the surface — so you inhale water along with air. Usually one of these is the cause:

You hold your breath underwater, then gasp desperately the instant you surface — often before your mouth is fully clear.
You breathe in too early, as your mouth is still at or under the waterline.
You lift your head to breathe, which sinks you and puts your mouth right at the choppy surface.
You panic, and panic breathing is fast and badly timed.

Fix the timing and the calm, and the water stays out.

Fix 1: Breathe out underwater (the big one)

This solves most cases. Breathe out slowly and continuously the whole time your face is in the water, so when you turn to breathe, all you do is breathe in — quickly and cleanly. If you hold your breath instead, you arrive at the surface needing to exhale and inhale in a rushed instant, which is exactly when water gets in. Master this with how to breathe while swimming for beginners and do I need to hold my breath underwater.

Fix 2: Time your breath for a clear mouth

Only breathe in when your mouth is fully clear of the water. In freestyle, that means waiting until your head has rotated and your mouth is in the little air pocket beside your body, not snatching a breath while it’s still at the surface. A beat of patience makes all the difference.

Fix 3: Turn your head, don’t lift it

Lifting your head to breathe drops your body and puts your mouth in the worst spot — right at the splashy waterline. Instead, rotate your head to the side, keeping one goggle in the water, so your mouth clears cleanly into the air pocket. This keeps your body flat and your breath clean.

Fix 4: Keep your mouth closed underwater

Simple but easy to forget: keep your mouth closed (or exhaling) while your face is under, and only open it to breathe in when it’s clearly above the surface. An open, relaxed mouth underwater is an invitation for water.

Fix 5: Slow down and stay calm

Rushing and panicking wreck your timing. Swim slower, breathe in a calm rhythm, and if you feel flustered, stop, stand up, and reset. A relaxed swimmer times breaths well; a frantic one gulps water. Many of these overlap with the common mistakes beginners make.

If you do swallow some

It happens to everyone — don’t panic. Stop, stand up or grab the wall, cough it out, catch your breath, and start again. A little water down the wrong way is unpleasant but normal while you’re learning.

Stay safe while you practice

Practice in water you can stand in, with a lifeguard or capable swimmer present. Never alone.
Stand up and reset any time you cough or feel flustered.

The next small step

Next session, practice just the breathing rhythm in the shallow end: face in, breathe out steadily, turn to the side, breathe in cleanly, repeat — no swimming. Get that exhale-under, inhale-clear timing automatic, and swallowing water quietly becomes a thing of the past.

Frequently asked questions

Why do I keep swallowing water when I swim?: Usually because you're breathing in at the wrong moment — when your mouth isn't fully clear of the water — or holding your breath and then gasping. Breathing out steadily underwater and timing your inhale for when your mouth is clearly above the surface fixes it.
How do I stop getting water in my mouth swimming?: Breathe out through your nose and mouth the whole time your face is under, so you only inhale when your mouth is above the water. Rotate your head to breathe rather than lifting it, keep your mouth closed underwater, and don't rush or panic-gasp.
Why do I choke when swimming freestyle?: Choking usually comes from inhaling too early (before your mouth clears the surface) or gasping after holding your breath. Exhale continuously underwater and take a calm, well-timed breath to the side, and the choking stops.