A Sensory Map to a Calmer Swim

There’s nowhere like being in the water to tune into your body. Whatever stroke we’re swimming, we can find a bit of time to check in – Where are we holding tension? What is helping us to move, what is holding us back?

Head, Shoulders is a great place to start. Softening the neck and releasing tension here unlocks our flow. It also loosens our arms so they can move freely.

The pelvis (not in the song!) is the next port of call. Letting go around our middle and in the hips allows our weight to settle nicely and our legs to move freely, unlocking the knees so they can give, soften.

That should take care of the lazy phase of our stroke, the ‘recovery’. When we liven up, we come to our toes (and hands) – our extremities. Swishing our hands, and/or feet, away from our head to create some forward momentum.

Eyes and Ears and Mouth and Nose

Make sure you check in with these too.

Eyes – finding time to look around helps us to loosen our neck and just enjoy the moment of being in the water.

Ears – listen to yourself. Saying ‘forwards’ to yourself (or even out loud!) can really help to direct our weight forward through the water. Saying ‘hands’ or ‘feet’ can help bring our attention here when we need to wake them up.

Mouth – always a bit open. Don’t try to keep the water out. This makes sure the air has somewhere to come in as you cross the surface.

Nose – a gentle out-breath through your nose as you cross the surface will give you confidence to take your time at this crucial stage of the stroke.

Then it’s back to Head, Shoulders. Keep a check that tension isn’t creeping in here. There’s time in every stroke to check it and release it.