4 Different STYLES of Butterfly Breathing Techniques!
Welcome back to Part III of our Butterfly Undulation series.
There was no way to finish this series without talking about Butterfly Breathing — because no matter how strong or technical you are, every swimmer still needs air. What surprised me most when I really dove into this topic is that there isn’t just one correct way to manage breathing in the Butterfly stroke.
There are actually FOUR different Butterfly Breathing Techniques.
If you missed:
- Part I of the series, CLICK HERE.
- Part II, CLICK HERE.
Otherwise, let’s get started.
The Core Rule of Butterfly Stroke Breathing (That Never Changes)
Most swimmers are taught the same idea when learning Butterfly stroke breathing.
As the hands press down, the head rises.
As the hands recover forward, the head drops back down.
That’s not wrong — but it’s incomplete.
The most important rule in Butterfly Breathing technique is this:
Your head MUST be back DOWN before your hands re-enter the water.
When this happens, swimmers stay on their line and move forward efficiently. When it doesn’t, drag takes over.
If the head stays even slightly lifted at the start of the pull, the hips drop. Once the hips drop, the swimmer loses a horizontal body position — and speed disappears.
This is where Butterfly swimming breathing technique and undulation are inseparable.
How to Breathe in the Butterfly Stroke (Without Slowing Down)
One detail swimmers often miss when learning how to breathe in Butterfly is what happens after the breath.
The goal of Butterfly breath is simple:
Get the mouth just barely out of the water.
That’s it.
Lifting the head higher than necessary creates unnecessary drag. In fact, the slowest moment in any Butterfly stroke is when the head is raised too high above the surface.
When swimmers over-lift during breathing in the Butterfly stroke, you’ll often see:
- The chest rising too high
- The knees bending excessively
- The hands pausing right before the propulsive finish
That combination kills momentum.
The fix is learning to drop the chest back DOWN immediately after the breath. The more flexibility a swimmer has through the chest and pectorals, the easier it is to reconnect the undulation and keep speed moving forward.
Watch the video below and focus on:
- How LITTLE the head needs to lift
- How quickly the chest returns downward
- Where the hands are during the breath
How to Breathe During the Butterfly Swimming Stroke Video
Once this principle clicks, the four Butterfly Breathing Techniques below make much more sense.
Once this principle clicks, the four Butterfly Breathing Techniques below make much more sense.
1.) The Traditional Way
This means swimmers lift up as described above, with the eyes looking FORWARD. To do this, swimmers’ chests must come out of the water, which is why this Butterfly Breathing Technique is categorized under a High Raiser Butterfly Undulation stroke. There are actually two different Butterfly Breathing Techniques that require swimmers to be High Raisers. Not sure what Butterfly Undulation you’re using, click here.
2.) The Water Watcher
The Water Watcher is the second type of Butterfly Breathing Technique that is categorized as a High Raiser also. In order to do this type of breathing style, swimmers MUST bring their chest out of the water. The difference between this breathing technique, and the Traditional Way is where the eyes are looking. Instead of the eyes looking forward like in the Traditional Way, a swimmer’s eyes are looking down at the water (aka why it’s called the Water Watcher)!
3.) The Chin Surfer
This one is Michael Phelps breath that everyone has seen. This breathing style is coupled with a Flat Butterfly Stroke. This is the first of two Butterfly Breathing Techniques completed with a Flatter Butterfly Stroke.
The reason you use a Flat Butterfly stroke is swimmers must stay LOW during this breath, and extend their neck forward while looking forward – surfing their chin on the water. The goal is to keep the chin as close to the water line as possible, before dropping the head back down.
4.) The Side Breather
Probably the most uncommon type of Butterfly Breathing Technique out there, but it wouldn’t be a full 360-degree view of Butterfly Breathing Techniques if I didn’t mention it.
This style was more normal back in the 1990’s to early 2000’s, where the thought was if you keep swimmers closer to the water’s surface in Butterfly – they’ll have a FASTER stroke.
As we discussed in Part II, this isn’t the case for everyone. The flatter the stroke is, the more help from the kick is required. Plus, an inordinate amount of shoulder flexibility is needed. On top of that — in a Side Breathing stroke – you have to move the head back to neutral each time after you completed the breath, which this motion happens after the head has already gotten back into the water. So you’re essentially moving your head back AGAINST the water each time — adding more drag.
So… How Does a Butterfly Breathe Best?
If I had to choose one butterfly breathing technique that works for the widest range of swimmers, it would be the Water Watcher.
Best for You?
It still uses a High Raiser undulation, but it requires LESS head movement than the Traditional Way. That smaller head lift makes it easier to return the head DOWN quickly, maintain body line, and keep momentum moving forward. Because of that, I find it simpler to teach and more reliable for long-term success.
That said, there is NO one-size-fits-all answer to Butterfly stroke breathing. Body type, flexibility, and undulation style all influence how swimmers should breathe — and the best technique is the one that keeps your stroke connected, efficient, and fast.
Ready to Improve Your Butterfly Stroke Breathing?
I currently have a few spots open for virtual coaching, and they’re filling quickly.
If you want expert feedback on your Butterfly Breathing, Undulation, and timing — and you’re ready to swim faster with less effort — now is the time.
Click here to learn more and apply
Until Next Time,
Sincerely,
Abbie Fish Swim Coach