{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Freestyle Breathing and Balance Drill",
      "kind": "common"
    },
    {
      "text": "Exhale Drill",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension",
          "internal-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "downward-rotation",
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "cervical-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "sport",
      "cardio"
    ],
    "movement_patterns": [
      "swim"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "2692"
  },
  "id": "oec:exhale-and-body-position-swim-drill",
  "instructions": {
    "setup": [
      "Push off gently from the pool wall into a relaxed, streamlined prone glide.",
      "Align the head neutral with the eyes looking straight toward the pool bottom so the back of the neck remains long."
    ],
    "steps": [
      "Begin swimming with gentle, relaxed strokes and light, rhythmic flutter kicking.",
      "Exhale continuously through the nose or mouth in a steady stream of bubbles while the face is submerged.",
      "Rotate the body along its long axis to bring the mouth to the air without lifting the head upward.",
      "Inhale smoothly, then rotate the face back into the water and immediately resume steady exhalation until the next breath."
    ],
    "breathing": "Maintain a smooth, continuous exhalation whenever your face is submerged so your lungs are empty and ready for a quick, relaxed inhale upon turning.",
    "cues": [
      "Blow bubbles constantly",
      "Keep head down and hips high",
      "Rotate the torso, do not lift the chin"
    ],
    "common_faults": [
      {
        "fault": "Holding your breath while face down, causing panic and tension.",
        "correction": "Release a steady stream of bubbles from the moment your face enters the water until you rotate to inhale."
      },
      {
        "fault": "Lifting the head forward to breathe instead of rotating with the body.",
        "correction": "Keep one goggle lens in the water and pivot the head with the shoulders to breathe into the bow wave."
      },
      {
        "fault": "Hips dropping low in the water due to looking too far forward.",
        "correction": "Direct your gaze straight down at the bottom of the pool to keep the crown of the head pressed down and the hips buoyant."
      }
    ],
    "safety": {
      "precautions": [
        "Swim only in designated lap lanes or monitored water environments."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "pace",
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "distance"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Exhale and Body-Position Swim Drill",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Exhale and Body-position Swim Drill",
        "url": "https://wger.de/en/exercise/2692/view-base",
        "license": "CC0-1.0",
        "author": "Original exercise instructions prepared for nalhilal"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:freestyle-swimming"
    }
  ],
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "A continuous swimming drill performed at an easy pace to practice horizontal streamline alignment and steady underwater exhalation."
}