As a professional triathlete with 15 years of racing and coaching many athletes along the way, I've faced my fair share of challenges in open water swimming, and seen others do the same. One issue that creeps up at times and has persisted throughout my career is the combination of anxiety and laryngospasms (little did I know this is what was happening until I did a little research) during swims.
One of these experiences for me was just 200 yards into the swim of a triathlon, it hit me like a tidal wave. My heart rate skyrocketed, and I felt like I was overheating. Panic set in as I struggled to breathe, feeling as if my heart might burst out of my chest. The urge to rip off my wetsuit was overwhelming, coupled with the terrifying sensation that I couldn't get enough air. It was a full-blown panic attack, right there in the open water (to be honest, this has happened a few times for me!).
Over the years, I've learned to manage these episodes, but they still crop up more often than I'd like to admit. Through my own research and countless hours of practice, I've discovered and refined techniques to calm myself during these moments of panic. Sometimes, slowing my stroke and focusing on external visuals has been enough to bring me back to center. Other times, I've had to switch to breaststroke mid-race and focus intensely on diaphragmatic breathing to regain control.
As both an athlete who still deals with these issues and a coach helping others overcome similar challenges, I've come to realize how common this problem is in the triathlon community. That's why I want to share what I've learned about managing that "lump in the throat" feeling and the anxiety that often accompanies it.
What's That Lump in My Throat?
If you've ever been in the middle of an open water swim and suddenly felt like there was something lodged in your throat—making it hard to breathe, maybe even making you panic—you're not alone. For many triathletes, this "lump in the throat" feeling is often caused by something called a laryngospasm, an involuntary tightening of the vocal cords that can make breathing feel almost impossible. Combine this with the anxiety that can come with open water swimming, and it can feel like a nightmare.
Let's explore what causes this sensation and, more importantly, how you can manage it—especially through focused breathing techniques.
Why Does That Lump in the Throat Happen?
The "lump" feeling is a symptom of laryngospasm, a sudden, reflexive closure of the vocal cords meant to protect your airway from water or other irritants. It's often triggered by factors like:
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Cold Water: The shock of cold water on your face and neck can make your body overreact, causing your vocal cords to spasm.
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Swallowing Water: Accidentally inhaling or swallowing water—especially in choppy or unfamiliar open water—can irritate your throat and trigger a spasm.
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Anxiety: Fear and panic can worsen the sensation, making it feel like your throat is closing up or that you can't catch your breath.
The combination of these factors can leave you feeling like your throat is constricted, your breathing is compromised, and you're stuck in a loop of trying to regain control.
How to Manage the Lump in the Throat: Focus on Breathing
The good news is that there are breathing techniques you can practice that will help you manage this sensation and regain control, both before and during your swim. These techniques are simple but effective, and they can make a world of difference when you feel that lump tightening your throat.
1. Diaphragmatic Breathing (Deep Belly Breathing)
One of the most important breathing techniques is diaphragmatic breathing, where you engage your diaphragm (rather than your chest) to take deep, full breaths. This technique not only calms your body but also reduces the likelihood of your vocal cords spasming.
How to Practice:
Before your swim, lie down or sit in a comfortable position. Place one hand on your chest and one hand on your belly. Breathe in deeply through your nose, allowing your belly to rise while keeping your chest still. Then exhale slowly through your mouth, feeling your belly fall. Repeat this several times until your body feels calm and centered. This helps keep your throat relaxed, reducing tension and the risk of a spasm.
2. Straw Breathing for Relaxation
Straw breathing is an easy and effective technique to help relax your throat muscles and reduce the "lump" feeling. By slowing down your exhalation, you calm your nervous system and prevent overexertion of your vocal cords.
How to Practice:
Picture yourself breathing out through a narrow straw. Inhale deeply through your nose, then purse your lips as if you're blowing out slowly through a straw. Extend your exhale as long as possible, letting the air flow smoothly and gently. This helps create a controlled, steady rhythm in your breathing, which is key for staying calm in the water.
3. Humming Breaths for Vocal Cord Relaxation
This technique directly targets the vocal cords, helping them stay open and relaxed. Humming during exhalation adds gentle vibration, which soothes the vocal cords and prevents them from tightening.
How to Practice:
Inhale deeply through your nose. As you exhale, hum softly (like the sound of "mmm") while gently blowing out the air. This can be done on dry land before the swim, or even between strokes in the water when you feel the throat tightening. The vibrations from humming help reduce tension and can stop a spasm in its tracks.
Other Tips for Handling That Throat Constriction
In addition to the breathing techniques, here are a few more strategies to help you deal with the lump in the throat:
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Acclimate to Cold Water Gradually: Don't dive right into freezing water. Get your body used to it first with short swims, cold showers, or even gradually dipping your face into cold water to prevent shock.
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Take Breaks: If you start feeling that tightness or difficulty breathing during a swim, slow down, float on your back, and focus on your breathing. This helps you reset and regain control without panicking.
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Wear a Wetsuit: A snug wetsuit keeps your body warm, helping prevent cold-induced spasms. It also provides a sense of security and comfort that can reduce anxiety.
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Stay Relaxed in the Water: When you feel the tightness starting, focus on staying calm. Remind yourself to exhale fully underwater, keeping your breath steady and smooth.
Managing Anxiety During Open Water Swimming for Triathletes
Open water swimming can trigger anxiety for many triathletes, whether it's the vastness of the water, the unpredictable conditions, or the pressure of competition. It's not uncommon to feel a wave of panic in the middle of a swim, but there are strategies you can use while in the water to manage anxiety and regain control. Here's how you can handle it in real-time:
1. Focus on Your Breathing Rhythm
When anxiety strikes, your breathing often becomes shallow and erratic, making the panic worse. The key is to control your breath as soon as you feel anxious.
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Regulate Breathing: Start by slowing down your stroke and focusing on deep, rhythmic breaths. Inhale fully and exhale slowly and completely. Try counting your breaths in sync with your strokes to create a consistent rhythm. For example, inhale every three strokes and exhale fully while your face is in the water.
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Exhale Underwater: Focus on exhaling through your nose or mouth while your face is underwater. Fully emptying your lungs helps prevent that suffocating feeling and reduces tension. Practicing steady exhalation underwater keeps you calm and prevents shallow, panicked breathing.
2. Use a Mantra or Counting Technique
Anxiety often escalates when your mind spirals into negative thoughts. To combat this, use a mantra or counting technique to stay present and focused.
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Choose a Calming Mantra: Pick a short phrase that helps calm you, such as "I'm calm and strong" or "Breathe and relax." Repeat this mantra in your head as you swim to refocus your mind away from anxious thoughts.
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Count Your Strokes: Counting your strokes (1, 2, 3...) helps distract your mind from panic and keeps you focused on a task. This mental anchor can ground you in the present moment and prevent your thoughts from spiraling.
3. Slow Down and Float
When you feel overwhelmed by anxiety, give yourself permission to pause. Slowing down or even floating can help you reset.
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Back Float or Tread Water: Stop swimming for a moment and float on your back or tread water. This allows you to regain control of your breath without the pressure of continuing to swim. While floating, focus on taking slow, deep breaths and relaxing your muscles.
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Swim at a Slower Pace: Instead of trying to push through the panic, slow your pace. Drop into a more comfortable stroke, such as breaststroke or sidestroke, which allows you to breathe more frequently. Slowing down reduces your heart rate and helps you feel more in control.
4. Engage Your Senses
Ground yourself by engaging your senses, which can interrupt the panic cycle.
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Feel the Water: Focus on how the water feels against your skin or how your hands pull through the water with each stroke. This sensory focus can help draw your attention away from anxious thoughts and back into your body's movement.
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Listen to Your Surroundings: If conditions permit, try to notice the sounds around you—the splash of water, your own breathing, or distant noises. This can help break the focus on anxiety and bring you back into the present.
5. Visualize Success
During training, practice visualization techniques that you can use in the water. Picture yourself swimming smoothly and calmly, handling any difficulties that arise with ease.
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Positive Visualization: If you feel anxiety rising, pause for a moment and visualize yourself completing the swim calmly and confidently. Imagine the relief of finishing the swim or the feeling of smoothly moving through the water without panic. Visualizing positive outcomes can help shift your mindset from fear to control.
6. Acknowledge the Anxiety and Keep Moving
Sometimes the anxiety won't go away immediately, and that's okay. Acknowledge it, accept that it's there, and continue swimming.
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Accept the Feeling: Instead of fighting the anxiety, allow yourself to feel it without judgment. Remind yourself that it's a natural response and that you can still swim while feeling anxious.
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Focus on Forward Movement: Rather than trying to eliminate the anxiety immediately, focus on maintaining steady, forward movement. The act of swimming itself can eventually help calm your body and mind, so keep your focus on your progress through the water, one stroke at a time.
Final Thoughts...
Remember: Progress takes time. Focus on 1-2 techniques at a time, allowing yourself to become comfortable before adding more. Be patient and celebrate small victories along the way.
Managing laryngospasms and anxiety in open water swimming is a journey and requires time. As you incorporate these techniques into your training, you'll likely find some strategies work better for you than others. Start by choosing one breathing technique and one anxiety management strategy that resonate with you. Practice these regularly, both on land and in the water. As you gain confidence, gradually introduce new techniques and challenge yourself in different open water conditions.
With patience and consistency, you'll find that the open water becomes less of a source of anxiety and more of a place of fun. Happy swimming!