Teaching babies to hold their breath underwater is one of the earliest steps in building a safe and confident swimmer. Amazingly, babies are actually born with an ability to hold their breath underwater — it’s known as the “diving reflex” or “bradycardic response.” This natural reflex, also called the mammalian diving reflex, causes babies to automatically close their airways when submerged in water, allowing them to protect their lungs instinctively.

The Science Behind the Diving Reflex

Research has shown that the diving reflex is innate in babies up to around six months of age. A study published in the Journal of Physiology by J. Gooden, explains that this reflex, which causes a temporary drop in heart rate and automatic closure of the airway, is a survival mechanism shared across mammals, especially in early infancy. While the reflex gradually diminishes as babies grow, introducing breath-holding skills early allows us to build on this natural ability, making it easier for them to transition into breath control as they get older.

Building on a Natural Skill

At watermellow, our lessons start as early as three weeks, allowing parents to help babies feel at ease in the water before their diving reflex begins to diminish. This gentle approach gives infants a head start in developing breath control and comfort in the water, leading to a smoother swimming journey. Practicing this skill while the reflex is still active helps babies learn to hold their breath more naturally, so they start off strong, benefiting from early confidence and familiarity with the water.

But don’t worry if you didn’t start this young! With practice, gentle cues, and consistency, babies of any age can still learn to hold their breath in the water.

Steps to Teach Breath-Holding to Your Baby

1. Use Gentle Cues to Signal Breath-Holding

Babies are sensitive to cues and repetition, so you can introduce a gentle phrase or sound, we usually go with “3, 2, 1, hold your breath” then take an audible breath, to help signal when they need to hold their breath. The more consistent you are with the cues, the more your baby will start associating these words with holding their breath.

2. Start with Cup Submersions

Begin by gently pouring water over their head or letting them experience brief submersions in the bath. This helps babies get used to the sensation of water on their face and learn to hold their breath in a low-stress environment. Starting small will build their confidence without overwhelming them. We have a free downloadable PDF on the steps to cup submersions you can get here.

3. Use the Bathtub as Practice

Bath time is a wonderful opportunity to reinforce these skills. Practicing breath-holding in a familiar setting, like the bathtub, allows babies to feel safe and secure, making it easier for them to pick up on cues. This is a great way to lay the foundation for future pool lessons.

4. Move to the Pool with Confidence

Once your baby is comfortable in the bath, you can try brief submersions in a pool setting. Remember to always use the same cues, and keep your voice calm and reassuring. If your baby feels your confidence, they’re more likely to feel calm and relaxed, too.

5. Practice Regularly and Make it Fun

The more your baby practices, the more familiar they’ll become with holding their breath underwater. Try to make each session fun, with lots of smiles, praise, and cuddles. Babies learn best when they’re happy, so keeping the experience playful and encouraging is key!

What If My Baby Doesn’t Respond Right Away?

Every baby is unique, and some may take longer than others to feel comfortable with breath-holding. If they seem hesitant, don’t worry. It’s all about patience, practice, and encouragement.

Whether you started at three weeks or a bit later, your baby can still develop strong breath-holding skills with consistent practice and gentle guidance. And remember, learning this skill is a process; every step builds on their comfort and enjoyment in the water.

Building Confidence

At watermellow, our curriculum is designed to support each baby’s natural instincts, focusing on gentle, age-appropriate skills that nurture their water confidence from day one. Our early-start lessons lay a foundation for a lifetime of water enjoyment, helping parents and babies connect, feel safe, and grow together in the water.

Learning to hold their breath is just the beginning of a lifelong love for swimming — so enjoy each small splash and celebrate your baby’s progress as they grow!

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