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Mindful Swimming: How to Reduce Anxiety

Stress and anxiety affect everyone, so if you’ve stumbled across this article, know that you are not alone. In fact globally, between 6-18% of people around the world experience anxiety. While there are many ways you can combat those tense feelings of nervousness, worry, and agitation, the most simple way is to practice mindfulness and meditation. Going for a swim can be the most meditative time of your day.

Instead of focusing on just your physical goal of getting the laps in, use this time to focus on the sensations you encounter.


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Swimming remains one of the most popular forms of physical activity across the world and offers a unique opportunity to promote, maintain, and improve wellbeing. Swimming has a lot of potential to reach all types of people regardless of gender, age, disability, or socioeconomic status.

Today we’re learning how to practice mindfulness while swimming:

TUNE IN TO YOUR BODY

When you experience anxiety and fear, your sympathetic nervous system fights back more. Your body releases hormones and chemicals which trigger a fight or flight reaction to combat. This is what’s really going on when you feel like you’ve lost all control and are overcome with strong emotions, discomfort and anxious thoughts.

When you’re in the water, you are making one of the strongest mind-body connections, which is why swimming is such an amazing way to practice mindfulness. If you experience this rush of anxiety while swimming, take a moment to focus on how your anxiety is manifesting as a physical sensation:

Related: The Physiological Benefits of Swimming

FOCUS ON YOUR BREATH

In times of anxiety, it’s important to focus on the here and now. Head to the pool and try not to fixate on your past or future concerns. A great way to do this is to focus your attention on your breath.

Mindfulness helps create space so we’re able to be less reactive to the content of our thoughts. Try these steps before, during or after your swim:

Related: The Well-Being Benefits of Swimming

JUST FLOAT

Swimming activates the entire body. Being underwater is an immersive experience that can do wonders for your brain. Connect with the water and practice mindfulness:

Related: 4 Ways Yoga will Make You a Better Swimmer

KEEP A LOG OF YOUR THOUGHTS

It’s hard to not get carried away with our thoughts. They consume us throughout so much of our day. In moments of mindfulness, you can focus on shifting the way you react to these thoughts. Throughout your swim, let the nervous, sad, or stressful thoughts come. Note them, reflect on them and then focus on letting them go.

Instead of pulling away from these feelings, you are accepting that they are real, and teaching yourself how to deal with them in a non-reactive way.

After your swim, log your workout in the MySwimPro app and add notes to the workout for how you felt:

Related: 8 Benefits of Swimming You Probably Didn’t Know

Looking for more swimming tips, Workouts and Training Plans? Download the MySwimPro app on your iPhone, Android or wearable!

Swim with the MySwimPro App

When you’re training on your own, it can be tough to know how to get the best workout. That’s where the MySwimPro app comes in! We help you make the most of your time in the water with personalized, Guided Workouts and Training Plans designed to help you reach your health and fitness goals.

As you improve, MySwimPro Coach will keep challenging you, to help you get faster and fitter than ever before.

Sync a compatible Apple or Garmin smartwatch for extra tracking, and Set-by-Set guidance. Or, print a PDF of your Workout to bring with you to the pool.

Ready to get started? Download MySwimPro on iPhone or Android, and use code SWIM35 to save $35 on your first year of training with MySwimPro Coach!

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