Diving beneath the surface of the water can be an exhilarating, liberating, and even meditative experience—but for many people, it’s anything but comfortable. Fear of the unknown, anxiety about holding your breath, or discomfort with being submerged can stop even the most eager swimmer from fully enjoying aquatic activities. So how do you get comfortable underwater?
In this comprehensive guide, we’ll explore step-by-step strategies to help you build confidence, reduce anxiety, and feel at ease in water. Whether you’re learning to snorkel, scuba dive, or simply improve your open-water swimming skills, this article will provide the tools you need to transition from hesitant to confident beneath the surface.
Understanding the Basics: Why Getting Comfortable Underwater Matters
Before diving into techniques and practices, it’s important to understand why being comfortable underwater is essential—not just for safety, but also for enjoyment. Submersion changes the way we interact with our surroundings. Vision is altered, movement is slower, pressure increases, and our breathing must adapt. For non-aquatic animals like humans, this can feel unnatural and even intimidating at first.
However, being comfortable underwater opens doors to a variety of opportunities, from discovering underwater life while snorkeling to more advanced underwater sports and exploration. Here’s what you gain by overcoming your hesitation:
- Improved swimming ability and endurance.
- Greater enjoyment of recreational water activities.
- Increased safety and situational awareness in water environments.
- Calmer, more mindful presence when swimming or diving.
Step 1: Take It Slow—Start with the Fundamentals
Like any new skill, comfort underwater develops gradually. Rushing the process adds stress and often reinforces fear. Begin by focusing on these fundamental steps.
Familiarize Yourself with the Water
Before submerging, spend time simply getting used to being near and in the water. Standing in shallow water with the water level around your chest or waist can help you build familiarity without pushing yourself too far too fast.
Practice Controlled Breathing
One of the biggest hurdles to water immersion is holding your breath. Start by trying simple breath-holding exercises outside of the water:
- Inhale deeply and slowly through your nose.
- Purse your lips and exhale slowly.
- Hold your breath for a count of 10 seconds.
Repeat this multiple times to simulate the controlled breathing necessary underwater.
Submerge Your Face Gradually
Once you’re comfortable breathing outside of the water, begin briefly submerging your face. You can start in a bathtub, sink, or even a bowl of water. The goal isn’t to hold your breath for long, but to reduce the fear of water on your face and train your body to control exhalation and breath-holding.
Step 2: Master Basic Swimming Skills
Developing confidence in the water above the surface positively influences your comfort below it. Here’s how basic swimming techniques can aid your underwater journey:
Learn Floating Techniques
Being able to float—whether on your back or front—is crucial because it gives you a sense of buoyancy and builds trust in the water. Practice floating by:
- Standing in shallow water.
- Leaning back or forward slowly.
- Letting the water support your body without fear.
This helps your body realize that the water isn’t going to swallow you whole, even before going under.
Improve Body Positioning
Underwater comfort depends greatly on how you hold your body. Learning how to stretch and streamline your body while swimming on the surface makes transitioning underwater smoother. Focus on:
- Keeping your legs straight and close together.
- Keeping your arms stretched forward when gliding.
- Keeping your head aligned with your spine.
Try Gliding
Once you’re comfortable on the surface, practice gliding under water briefly. Push off the wall of a pool, close your eyes or look down, and feel your body move through the water with minimal resistance. This exercise builds spatial awareness and helps reduce panic.
Step 3: Use Tools and Techniques to Aid Confidence
Confidence grows faster with the right tools and techniques. Here are some effective tools to ease the transition underwater.
Snorkels and Masks: Your Gateway to Easier Observation
A snorkel gives you the freedom to observe underwater ecosystems without holding your breath constantly. Masks help clear vision, reduce eye irritation and increase comfort. Using a mask and snorkel as you practice increases familiarity and reduces pressure to perform perfectly.
Earplugs and Nose Clips
Some people experience pressure distress in their ears or discomfort from water entering the nose. Using soft silicone earplugs and a nose clip can help alleviate discomfort and help you focus more on the sensory experience instead of pressure sensations.
Snorkeling Fins
Fins increase your propulsion, reducing exertion while allowing you to move easily underwater. This makes practice sessions more engaging and less tiring.
Step 4: Learn Breathing Techniques for Underwater Comfort
Breathing is a central issue for many when going underwater. Knowing how to manage it successfully can be the turning point in your fear-to-comfort journey.
Practice Exhaling Underwater
This might seem counterintuitive, but it’s vital for building comfort. Exhale slowly through your nose or mouth while submerged—the gentle stream of bubbles helps regulate and calm you. Start with small counts (like exhaling for 5 seconds), and build up gradually.
Incorporate Diaphragmatic Breathing
Also known as belly breathing, this technique helps you breathe more efficiently and reduce anxiety before and during submersion. To practice:
- Lie flat on your back.
- Place one hand on your chest, the other on your belly.
- Inhale deeply through your nose, allowing your belly to rise.
- Exhale through pursed lips, feeling your belly fall.
This strengthens your ability to control your breath calmly—something essential underwater.
Equalize Your Ears
Water pressure affects the inner ear, which can lead to discomfort or even pain. Learning techniques like the Valve or Valsalva maneuver (pinching your nose and gently blowing) can help you adjust for pressure changes when diving deeper.
Step 5: Build Confidence through Repetition and Routine
Like any activity, mastering comfort underwater requires consistency. Below are key practices that, if done regularly, can help you become confident and proficient underwater.
Repetition is Key
Make going underwater a routine part of your swim session. Even if it’s only for a few seconds each time, gradually increasing the duration and frequency can condition your brain to accept submersion as normal—and even enjoyable.
Try Underwater Target Practice
This can be especially helpful and fun for children or recreational swimmers. Place pool toys, tennis balls, or targets like dive rings at the bottom of the pool. The purpose of the game helps shift focus from fear to fun.
Set Achievable Goals
Setting clear goals helps you track progress and stay motivated. For instance, try working toward:
- Submerging your face every time you swim a length.
- Holding your breath for 15 seconds.
- Swimming 10 feet underwater without surfacing.
Step 6: Know Your Limits—And Respect Them
Overexerting yourself can trigger setbacks and trauma, so it’s essential to understand your physical and psychological boundaries. Respect them as you progress.
Recognize the Signs of Overexertion
Panic, dizziness, rapid heartbeat, or hyperventilation are signs that you might be pushing too hard. These should not be ignored. If you experience any of these while practicing underwater techniques, pause and take several long, deep breaths before continuing.
Don’t Rush Progress
It’s tempting to want to master underwater skills quickly, but trying to rush may create more fear. Give your brain and body the time they need to adapt. Every breath held, every second submerged brings cumulative improvement.
Consult a Professional if You Need Extra Help
Swim instructors, diving experts, or even therapists specializing in anxiety can offer tailored techniques. Consider one-on-one guidance if your fear or physical discomfort persists despite self-guided efforts.
Step 7: Create Positive Emotional Associations
How you feel about being underwater can make a huge difference in your comfort level. Pairing immersion with positive experiences reduces fear and builds new emotional anchors.
Enjoy Calm and Controlled Environments
Start in quiet, clear water—such as a glassy pool, a calm lake, or a slow-moving river. Busy or murky waters can compound feelings of unease. Once you’re comfortable in still water, you can progress to more dynamic environments.
Observe Marine Life
If you enjoy snorkeling or diving, observing colorful fish, coral reefs, or sea turtles underwater can create positive, memorable experiences. Beauty and curiosity naturally override fear.
Meditate in Water
Taking extended breath-holding sessions as a form of water meditation can provide mental clarity and relaxation. Lie on your back near the surface and let yourself just float, or even use underwater music to create a meditative sensation while submerged.
Step 8: Take Your Skills to the Next Level (If You Want To)
Once basic comfort is achieved, you might even consider progressing to advanced underwater activities. Here are some ways to elevate your experience:
Scuba Diving Certification
Scuba diving is the ultimate extension of underwater comfort, offering freedom and exploration while removing breath-holding stress. Completing a certification can further boost confidence and provide structured training in underwater safety and technique.
Freediving
If you prefer to go without scuba gear, freediving teaches breathing and safety techniques for prolonged breath-hold dives. It combines physical training with mental focus, making it both an exciting and meditative sport.
Underwater Photography or Videography
The pursuit of capturing underwater beauty can motivate individuals to stay submerged longer and focus on technique. It also provides a unique reward for growing comfort levels.
Conclusion: Becoming One with the Water Is Within Reach
Getting comfortable underwater is more than just a physical endeavor. It’s a journey that combines breath control, mental adjustment, gradual exposure, and emotional resilience. Everyone progresses at a different rate, but the key is persistence and patience.
With consistent practice, the right tools, and a positive mindset, submersion can transform from a source of anxiety into a source of joy and self-discovery. Whether you’re a casual swimmer looking for better control or a future diver with deep ambitions, underwater comfort is completely achievable—and once you achieve it, you’ll open a world of possibilities beneath the surface.
Remember, it’s not about swimming faster, diving deeper, or being fearless—it’s about learning to trust the process and enjoy each breakthrough, one breath at a time.
Final Thoughts
If you’re struggling with fear or hesitation, know that you’re not alone. Many people go through the same process and come out stronger, more confident, and more connected to the underwater world. Use this guide as a roadmap. Go at your pace. Celebrate your progress. And most of all—enjoy the ocean, lakes, and pools that await you.
Take a deep breath, step into the water, and enjoy the beautiful journey ahead—underwater.
Why is it important to get comfortable underwater?
Getting comfortable underwater is crucial for anyone looking to swim confidently, participate in water sports, or simply enjoy time in the pool or ocean without anxiety. It allows you to move more freely, improves your breathing technique, and helps you stay safe in aquatic environments. Being at ease beneath the surface also builds a stronger foundation for learning more advanced skills like scuba diving, snorkeling, or competitive swimming.
Fear of being submerged can limit your enjoyment and progress in the water. When you’re uncomfortable underwater, your body tenses up, breathing becomes irregular, and panic may set in. Overcoming this fear helps you maintain control, conserve energy, and experience the calming, almost meditative effects that being underwater can offer. Developing this comfort is not about pushing beyond your limits, but about gradually building familiarity and trust in your abilities.
How can breathing exercises help me become more comfortable underwater?
Proper breathing is essential to feeling relaxed and secure when submerged. Practicing controlled breathing techniques above water can help you regulate your breathing rhythm, reduce anxiety, and prepare your body for breath-holding. Techniques such as diaphragmatic breathing and exhaling slowly through the nose or mouth help you manage your oxygen levels and build confidence in your ability to stay calm.
Once you’ve mastered breathing control above water, you can begin applying the same techniques underwater. Start by stepping into shallow water and practicing slow, controlled exhalations through your nose while submerged. This helps you get used to the sensation without the fear of being fully immersed. Over time, this practice reduces the instinctive panic response and teaches your body that you can remain relaxed even when you can’t take a breath immediately.
What steps can I take to gradually become comfortable underwater?
The process of getting comfortable underwater should be approached in small, manageable steps. Begin by kneeling or standing in shallow water where you can easily touch the bottom and hold your breath for just a few seconds. This allows you to be in control of your environment while exposing yourself to the sensation of being submerged. Repetition is key during this stage, as it helps you build familiarity and reduce anxiety.
As you become more confident, gradually increase the time you spend underwater and begin to move your head beneath the surface more frequently. Next, try opening your eyes underwater and observing your surroundings to help you feel more connected to the environment. Once you’re at ease in shallow water, consider submerging more of your body while maintaining slow, controlled breathing. This gradual progression helps lay a solid foundation and makes full submersion feel like a natural next step.
How can I deal with the fear of water entering my nose or ears underwater?
It’s common to feel anxious about water entering your nose or ears when going underwater. To ease this fear, focus on proper technique for submerging. Always exhale gently through your nose while underwater—this creates a slight pressure that prevents water from entering your nasal passages. You can also use a nose clip if you’re just starting out, as it offers a physical barrier and helps build confidence during early attempts.
Regarding water entering your ears, try tilting your head slightly forward when submerging so that water flows gently over and around your ears rather than directly into the ear canal. If you’re concerned about ear pressure or discomfort, practice equalizing by gently pinching your nose and blowing gently. Learning how your body reacts to being underwater and understanding how to manage these physical sensations can significantly reduce fear and build confidence.
How important is practice when learning to be comfortable underwater?
Consistent practice is the cornerstone of building comfort and confidence underwater. Like any new skill, repetition helps retrain your brain and body to respond differently during submersion. It’s not enough to try once or twice — regular exposure is needed to overcome the natural instinct to panic when water surrounds you. Even short, daily sessions can lead to noticeable improvements over time.
Incorporate water time into your routine so it becomes second nature. Begin with just a few minutes focusing on submersion and breathing, and gradually add time as your comfort grows. Celebrate small victories along the way, such as dipping your ears underwater or holding your breath a little longer. Understanding that building confidence is a process—and that setbacks are normal—helps maintain motivation and keeps the journey positive and rewarding.
Can having a buddy or instructor help me get comfortable underwater?
Having a buddy or instructor while practicing underwater comfort can provide emotional support, encouragement, and practical feedback that speed up your progress. A trained instructor can guide you through effective techniques, offer reassurance, and help correct poor habits early on. Their presence can make the entire experience feel safer and more structured, especially if you’re dealing with deeper fears.
Even if an instructor isn’t available, practicing with a friend who is also learning—or someone familiar with the water—can be beneficial. They can watch over your technique, time your breath-holding, or simply be there to offer motivation. This social reinforcement can lower anxiety and provide the confidence boost that many beginners need when entering unfamiliar territory.
What should I do if I feel panic or discomfort underwater?
If you feel panic or discomfort while underwater, the first step is to calmly and quickly return to the surface. Once there, focus on slow, deep breathing to steady your heart rate and regain a sense of control. Panic is a natural survival instinct, and learning to manage it is part of becoming more confident underwater. Remind yourself that your safety is the priority, and that it’s okay to take a step back if needed.
After regaining composure, reflect on what triggered the panic. Was it holding your breath too long? Did water get into your nose? Use these insights to adjust your approach in future sessions. It’s also helpful to practice grounding techniques, such as visualizing success or repeating positive affirmations, to build mental resilience. Over time, you’ll learn to trust yourself more and recognize that the discomfort is temporary and surmountable.