Does breaststroke sink as soon as you breathe? Dedicated to beginners

Those who learn breaststroke can breathe and swim 2-30 meters. However, every time people get out of the water and breathe, they sink deeper into the water. They have to stroke their arms once more to help their bodies get close to the water surface and ensure that they can breathe successfully when they stroke their arms next time. As a result, you have to stroke your arms twice before you can breathe once. Therefore, the more you swim, the more tired you are. It is a common problem for beginners.
The root of the problem lies in:
1. Once in the water, I rowed my arm. I was afraid that I would sink too deep, so I formed this wrong action.
2. Leg retraction is too early. The leg retraction is too fast when you stroke for breath.
In fact, it is normal for people to sink after breathing. Because they are nervous, they think that they sink a lot. In fact, their head is about 20-30 cm from the water surface. If they directly stroke their arms at this depth for ventilation, it is estimated that the height of the water is not enough to cause insufficient ventilation, or even no air.
When practicing, we should bravely dare not to drink water. We overcame the disadvantage of rowing our arms as soon as we entered the water. No matter how deep our body is, after entering the water, our hands are straight behind our ears, and then our legs are pulled back. Then we wait for a long time, waiting for our body to slowly slide out of the water. This waiting process may be really long for beginners. In fact, it means waiting for 2-3 seconds. The length of time depends on the quality of kicking. This process is often taught by the coach to "float for a while". After several rounds of practice, I found that the best time to stroke was when the head was about to come out of the water. With the upward momentum of the body, the stroke became very easy, and the head rose out of the water to complete the air exchange.
For beginners at this stage of fast ventilation, they must master a "slow" formula. They should bravely float after kicking until their bodies are close to the water. If they still find their bodies do not move after waiting for 4 seconds, they should kick into the water again. Do not row or continuously kick. At this time, it is recommended to use two kicks and one stroke for excessive ventilation, and then start to use one kick and one stroke for ventilation after becoming proficient. Exhalation is the process of slowly spitting out in the water during floating. At the beginning, I was afraid that I could not float up. I dared to spit out half of my breath. The other half was spitted out when I was breathing, which would lead to insufficient inspiration. Therefore, it is recommended to spit out air completely in the water.
3. Leg retraction must be done when the hand is almost straight, so that the leg retraction and kicking will be very consistent. When the leg is pushed out, it will pop out like a spring, with great recoil force, and the body will move forward like a torpedo. The key to crossing this ridge is to believe that your body will float no matter how deep you sink into the water. Don't pull your arms in a hurry and step bravely. If you feel tired and can't swim long, there must be something wrong with your breaststroke.
Summary
After kicking off the legs, when floating, the hands should be straight, the head should be low and sandwiched between the arms.
The air in the water shall be expelled completely, and enough air shall be absorbed on the water.
Relax with all your heart, and think about your actions underwater instead of being nervous.
Relax your waist.
Zhao Hong, Front Office Department