Mindfulness in swimming classes incorporate techniques that enhance aquatic well-being, offering physical and mental benefits to swimmers of all ages.
The practice involves transforming the pool into an environment of emotional balance. To achieve this, techniques of mindful breathing, body awareness, and present-moment focus are applied.
The synergy between aquatic training and mindfulness enhances swimmer performance, making the experience healthier, more mindful, and enjoyable.
Moreover, a study by Bernier indicated that athletes practicing mindfulness develop greater task attention and motor execution.
Therefore, learn more about the concept of aqua wellness applied to swimming classes and the benefits it brings to the daily lives of teachers and students.
What is mindfulness in swimming classes?
Swimming is one of the most comprehensive physical activities. Due to its low impact, it provides cardiovascular, muscular, and respiratory benefits.
Aqua wellness is a practice that has been widely used in recent years, integrating mindfulness techniques to enhance pool training.
In this method, the aquatic environment’s relaxation and introspection are utilized to create synergy between specific swimming exercises and focus techniques.
The term aqua wellness encompasses activities ranging from gentle therapeutic exercises to intensive workouts. All practices are oriented to keep the swimmer fully present in the moment, attentive to their body, breath, and sensory stimuli from the water.
Synergy between swimming techniques and aqua wellness
As water’s fluidity and resistance demand attention to body movements and respiratory rhythm, swimming practice promotes mindfulness.
Essentially, the swimmer must be aware of the present moment, observing their thoughts, sensations, and emotions without judgment.
Swimming practice and meditation share similarities and complement each other in many aspects. Breathing, for instance, is a common theme. Swimming requires controlling breathing movements; swimmers who exhale improperly will tire more quickly.
It may seem quite complex, but when you focus on the flow of air entering and leaving your lungs or the water’s thermal sensation, you are exercising mindfulness.
In practice, while you are learning swimming techniques, you can observe your inner self and learn more about yourself and how your mind works.
Applying mindfulness in swimming classes
You can incorporate mindfulness practice into swimming classes in various ways, catering to different levels of swimmers from beginners to advanced. Therefore, some techniques include:
Conscious breathing
Perform brief breathing exercises, focusing on deep inhalation and exhalation. A good practice is box or square breathing.
In this technique, you should go through 4 steps for 4 seconds each:
- Inhale through the nose for 4 seconds;
- Hold the breath for 4 seconds;
- Exhale through the mouth for 4 seconds;
- Keep the lungs empty for 4 seconds and repeat.
Practicing this exercise for about 5 minutes will enhance focus, mental clarity, stress reduction, and anxiety control.
Another technique is related to the crawl swim, you can breathe, count to 3 and exhale. The swim of 200m can be divided so that you can breathe every three strokes in the first 50 meters, increasing one stroke for each of the next 50 meters.
Focusing on these techniques will distract from thoughts that may sabotage your performance and relaxation.
Sensory exploration
Notice tactile sensations such as water density, temperature, and skin friction. Focusing on these perceptions and ambient sound will ensure you are fully present in the moment.
While swimming, analyze whether your technique and sensations are the same throughout the journey or if there are changes from start to finish of the workout.
Slow down
Perform slow slide and flotation exercises, with total concentration on long arm movements and stretched legs.
In this way, it will be possible to perceive the movements and adjust the body to improve performance.
Take advantage of interval moments to perceive your physical and mental state. Evaluate how you are feeling and what can make the workout more efficient.
Benefits of aqua wellness practice
Being fully present during swimming workouts brings advantages such as:
- Improvement in technique and efficiency;
- Emotional regulation;
- Enhancement of breathing;
- Development of resilience and focus;
- Promotion of holistic well-being.
Overall, aqua wellness is a technique that evolves the perception and conduct of aquatic training. Applying mindfulness practices creates a healthy and welcoming environment, respecting diverse skill levels.
Here at Easy2Swim, we apply various techniques to make classes comfortable and contribute to achieving your goals.
The synergy between body and mind is encouraged and taught by our highly qualified professionals. Talk to our teachers and start taking care of yourself by combining sports practices with relaxation and mental balance.
