5 Ways Swimming Can Relieve Anxiety and Stress

Exercising can be an intimidating “to-do” to add to your list, especially when you are not accustomed to working out regularly.

However, exercise is incredible for boosting your endorphins, which is vital when you are feeling stressed and anxious. Swimming is a fantastic, low-impact full-body workout to relieve stress and benefit your body, especially for beginners.

Mental and physical health are so closely intertwined that professionals at platforms like MyTherapist recommend keeping track of both to properly evaluate your overall well-being. One of the greatest aspects of swimming is that it is accessible at any age. Older adults can use it without worrying about the impact on their joints, while younger adults can easily scale it into a high-intensity interval workout. Bottom line: swimming is a dynamic means of physical and mental relief for everyone.

1. The “Slow & Steady” Approach

Swimming laps can be a rigorous form of exercise, but you do not have to move fast in order to burn calories and relieve anxiety. Swim slowly and literally feel the stress wash away as you find a steady pace with whatever stroke makes you comfortable.

If you prefer to use a kickboard for balance or to keep your head above water without worrying about breathing technique, absolutely include that in your practice! The goal is movement, not Olympic speed.

2. Rhythmic Breathing

Anxiety can often be immediately reduced with regular, deep breathing. When you are in the water, make sure to swim with your breathing in mind.

Breathing in deeply through the mouth and exhaling smoothly underwater through the nose or mouth is one of the most effective ways to calm a racing mind. Timing your rhythmic breathing with your strokes functions exactly like a meditative deep-breathing exercise.

3. The Art of Floating

If you do not feel like swimming laps, or you simply need a break in between sets, try floating on your back. The sensation of weightlessness is incredibly soothing for an overworked nervous system.

You can enlist the assistance of a pool noodle or a personal flotation device if that makes you feel more secure. Take a moment to close your eyes, listen to the muffled sounds of the water, and do absolutely nothing.

4. Mindful Swimming

While you swim, let your brain focus entirely on the physical task at hand: the feeling of the water gliding past your skin, the sound of your splashing, and the stretch of your muscles.

With any stressful thoughts that might arise, simply observe them and watch them float away without judgment. Your exercise routine doesn’t need to solve all your life’s problems, but it can be a 15-minute sanctuary. Practice self-compassion, and after you swim, consider jotting down the thoughts you experienced to help process them.

5. Aquatic Stretching

Before and after your routine, take some time on the side of the pool to stretch. The buoyancy of the water makes stretching easier on stiff joints.

For example, you can do a calf stretch against the side of the pool by putting the ball of your foot against the wall and leaning into it with the rest of your body. Releasing physical tension in your muscles directly correlates to releasing mental tension in your mind.