100% Personal Bests: The Hidden Breath Strategy Behind an Elite Swim Team

20 Nov

In November 2025, I worked with the Edinburgh University Elite Swim Team on a four-week, land-based nose-breath training programme in the build-up to the British Universities Short Course Championships.

Now here’s the interesting part: swimmers don’t fully nose-breathe in the pool. So why would this help?

Because performance isn’t just about lungs — it’s about capacity, control, and consistency.

Together, we practised simple, targeted breath protocols aligned with their training cycle and competition schedule. The goal wasn’t to do more — it was to tune in. Helping athletes understand, feel, control, and trust their breathing.

A key focus was building the body’s tolerance to higher levels of CO₂. This matters because improved CO₂ tolerance enhances oxygen exchange, delays fatigue, protects energy reserves, and allows athletes to stay calmer and more efficient as intensity ramps up.

Competition moments demand more than fitness. They demand calm under pressure, control during effort, and the ability to recover fast between races and reps.

We practised breath techniques to support:

· Building breath capacity to support training load and recovery

· Race preparation — poolside, call room, and on the blocks

· Recovery between efforts

· Nervous system reset and rest

The Results Breathed Loudly (through the nose)

Over four weeks, the impact was clear. At the BUCS Short Course Championships (November 2025) results included:

100% of swimmers hit Personal Bests
6 BUCS records
2 European Para records
1 Scottish Record
1 Scottish Age Group Record

But beyond the medals, the biggest shift was how the athletes related to their breath — both in and out of the pool.

As Head Coach Matt Trodden put it:

“Working with Tricia reshaped how we think about breath. In a sport where you can’t nose-breathe in the pool, land-based breath training became our differentiator. Our swimmers understood it, controlled it, and used it — and it showed at BUCS.”

What the Athletes Felt

Athletes reported feeling calmer, more controlled, and more efficient — especially in moments that usually spike nerves.

“I’d never really thought about breathing until now. Competing in a calmer state made a huge difference — I felt more relaxed and saved energy.”
— Anna

“During warm-ups I felt so much more at ease and comfortable in the water.”
— Archie

“Zero-breath reps felt easier and calmer than ever — even on the first attempt.”
— Morgan

It’s Not About Doing More

In breath training, less is often more.

Breathing slower, lighter, deeper, and with control builds both physical capacity and mental steadiness. Consistency matters — not intensity.

By integrating breathwork into pre-training, post-training, and evening routines, the habit anchored naturally. Daily practice sharpened focus, bringing attention back to the one thing athletes can always control — their breath.

When pressure rises, breath is the difference between forcing… and flowing.

Why This Matters for Coaches

As a coach, you already programme strength, conditioning, skills, and recovery. Breath is the missing layer that underpins it all.

When athletes understand and control their breathing, you’ll often see:

Calmer athletes under pressure
Better pacing and energy management
Faster recovery between efforts and races
Clearer decision-making when fatigue hits
Fewer emotional spikes around competition

Breath training doesn’t replace what you already do — it supports it. It integrates seamlessly into warm-ups, recovery blocks, call rooms, travel days, and sleep routines without adding load or complexity.

Most importantly, it gives athletes something they can rely on when you’re not there — on the blocks, on the start line, or in high-pressure moments where performance is decided.

For coaches, it’s not about changing your programme. It’s about unlocking more from the athletes already in it.

Curious to know more? Get in touch for a chat.