Panic in the water: the breathing that gets you back

If it's happened to you, you'll know how fast it arrives. Your chest tightens, your breath goes short, and the bank looks a lot further away than it did a minute ago. Panic in open water is mostly a breathing problem, and breathing is something you can practise.

Why panic happens in open water

Some of it is the cold. The RNLI explains that cold water triggers an involuntary gasp and breathing that can run out of control, and that these responses add up to a feeling of panic, which in turn makes it more likely you'll breathe in water. Cold water shock covers that first minute in detail.

Some of it is in your head. Swim England's open water hub describes panic as your "fight or flight" instinct kicking in, and says the main symptom is shortness of breath or fast, gasping breaths. It adds that a wetsuit that feels tight across your chest can make it worse. The Outdoor Swimming Society (OSS) lists triggers such as other swimmers, fish or plants, and unexpected swell, and notes that chest tightness and difficulty breathing are a common effect of an anxiety attack.

Whatever starts it, the fix begins with your breathing.

In for three, out for six

The out-breath is twice as long as the in-breath. Swim England's advice for panicky swimmers points the same way: slow your breathing right down and concentrate on breathing out, trickling the air out gently when your face is in the water.

Practise the count on dry land, on a walk or before you sleep, so it's already there when you need it. The middle of a panic is a bad time to learn something new.

Turn onto your back

Turning onto your back is what makes the breathing possible. You can't count calmly while you're fighting to keep your face out of the water, so turn onto your back first. That fits the RNLI's Float to Live advice:

1. Tilt your head back, with your ears under the water.
2. Relax and control your breathing.
3. Move your hands and legs gently to stay afloat.
4. Let your legs sink if they want to. Everyone floats differently.

The RNLI says floating gives you the chance to rest and get your breathing back, and once it's under control you can call for help or swim to safety. If you've got a tow float, roll onto your back and hold on to it. RLSS UK adds that floating also helps if you're tired, cold or caught in a rip current.

Give it time. The OSS suggests lying on your back for a few minutes to let your breathing settle fully before carrying on.

Then: carry on differently, or get out

Once you've got your breath back, you have options. The OSS suggests changing how you breathe, for example switching from bilateral breathing to breathing on one side, or swapping to head-up breaststroke until you feel comfortable again.

If you can't settle, get out by the safest, quickest route, and let the people you're with know you're getting out. That's far easier if you already know where your exits are. If you don't know your entry and exit points, don't swim.

The RNLI agrees. Whatever your experience, if a swim doesn't feel right, getting out, or not getting in at all, is nothing to be embarrassed about.

If you can't get out on your own, the RNLI's advice when you're in difficulty is to raise one hand, shout for help and float. Who to call if it goes wrong covers what happens next.

Making it less likely

A few habits make panic less likely.

• Get in slowly. The RNLI's advice is to enter the water slowly, never jump or dive straight in, and try not to hold your breath when you first get in. Swim England suggests taking a couple of minutes to adjust when you first go in.
• Swim with someone. The RNLI recommends always going with a buddy, so you can look out for each other.
• Know your limits. RLSS UK points out that even confident swimmers can tire quickly, and that panic makes things worse.
• Check in with yourself. Think about how you've slept and how stressed you feel before you swim. See eaten, hydrated, slept and before you get in: the swimmer check.

The breathing and the float are on the outdoor swimming safety checklist, alongside cold shock, hypothermia and knowing who to call.

Sources

1. RNLI, Cold water shock
2. RNLI, Float to Live
3. RNLI, Open water swimming
4. Swim England, How to avoid panicking in open water
5. Outdoor Swimming Society, Dealing with anxiety in the water
6. Royal Life Saving Society UK, The Water Safety Code

This guide is general information, not a substitute for local knowledge or training. Conditions change: check them on the day, and if in doubt, don't go in. Images on the blog are illustrations, not pictures of specific spots.