5 tricks from the pros: How to overcome your fear of open water swimming

Many people think you have to overcome your fear and just "jump in." But jumping into cold, deep water right away puts your body under stress .

My tip: Get used to the water slowly. Go in up to your waist, splash water on your face, take a few controlled exhalations—and only then go all the way in.

This conscious, slow habituation signals to your nervous system: Everything is safe.

2. Breathing first – technique comes later.

Panic almost always results from uncontrolled breathing. Many people hold their breath or breathe shallowly, which causes their heart rate to rise.

Exercise: Breathe out calmly underwater while counting to four. This will help you stay relaxed and breathe in with control as you surface.

Consciously focus only on your breathing—not on style or tempo. Only when your breathing is calm does technique come into play.

Prepare yourself mentally like a professional swimmer.

Here's how: Before you swim, imagine yourself entering the water, breathing calmly, taking your first strokes, and finding your rhythm.

This technique is called visualization – and it works. Your brain then already "knows" the situation, which reduces panic in an emergency.

4. Keep focus: Your mantra against the wave.

Waves, other swimmers, cold water—there's a lot going on around you. Simple focus techniques will help you stay focused.

Example: With each stroke, repeat a short mantra like “Calm. Strong. Long.” or “Inhale. Draw. Exhale.”

Such repetitions act as a clock for your head – and protect you from negative thought spirals.