Why Swimming Is More Than Just a Sport

Author:

Margarita Bereževskaja

Coach Margarita Bereževskaja’s experience: fear, the body, trust and the journey to self-confidence

🌊 Introduction
Almost every adult who comes to me for the first time says the same thing:
“I can't swim.”
“I'm afraid I'll sink below the surface.”
“I tried, but I couldn't do it.”
Behind these words there is usually not a lack of technique, but fear.
Fear of water, fear of losing control, fear of being vulnerable.
It is different with children—they are open, but easily frightened.
One bad experience—and the water becomes an enemy.
Then the parent says with good intentions, “Don't be afraid! Swim!”—but the child hears only the anxiety in their voice.
Over 35 years of work, I have come to understand: swimming is not about muscles, but about trust.
Trust in yourself, the water, and the person beside you.

1️⃣ Why are adults afraid of water, and is it possible to overcome this fear completely?

Many adults do not even realize where their fear comes from.
Some nearly drowned as children.
Some were thrown into the water “so they wouldn't be afraid.”
And some simply always stood on the shore—and grew up remaining there.
Water requires trust. When we are afraid, the body tenses up.
But water accepts only a relaxed body.
Therefore, a person who “fights” the water inevitably “sinks”—not physically, but psychologically.
Is it possible to overcome the fear completely?
Yes. But not in one lesson. It is a gradual process, in which the following are important:

• a calm atmosphere;

• gentle exercises without pressure;

• the understanding that water supports you if you do not interfere with it doing so.

I always say:
“Water is not the enemy. It simply does not like being fought.”

2️⃣ How many lessons does a child need to feel confident in the water?

This is the question parents ask most often.
And I always answer honestly: it depends on the child.
Some children are swimming with a smile after just three hours.
And there are those who spend a month simply learning to stand calmly in the water.

A general guideline:

• 8–10 hours – the child feels confident in the water and knows the basic movements;

• 20+ hours – confidence, breath control, and enjoyment of the process develop.

But most importantly — you must not rush.
The child needs to feel a sense of achievement, even if it is small.
If today they simply submerged themselves and were not afraid, that is already a victory.

“When a child smiles in the water, that is already a result; technique comes later.”

3️⃣ How can you tell whether a coach is right for your child?

A very important question, and I am glad that parents are asking it more and more often.
A good coach does not have to be someone with impressive titles.
A good coach is someone who listens to the child.

Check:

• Does the child feel calm around the coach?

• Is a connection established during the very first lesson?

• Does the coach refrain from raising their voice?

• Do they praise even small achievements?

A true coach does not force, but guides.
They know how to slow down when the child is not ready.
They do not judge, but support.

“A coach must not be a judge. They must be a bridge between the child and the water.”

4️⃣ What exercises help adults overcome their fear of water?

If a person is afraid of water, they should start not with swimming, but with befriending the water.
Here are the main steps I use:

• Breathing.
  Learn to calmly breathe in and exhale into the water. This restores control over the body.

• Submerging the face.
  Simply put your face in the water and exhale—without aiming to swim.
  This breaks down the first psychological barrier.

• Gliding on the surface of the water.
  Understand that the water really does support you.

• The “star” exercise.
  Lie on your back and let the water “carry” you.
  This is a powerful moment — for the first time, the person feels the support of the water.

• Working with physical tension.
  Sometimes we are not afraid of water, but of losing control.
  I teach people to relax and trust the process.

“You don’t have to be strong to swim. You have to be calm.”

5️⃣ Is it possible to teach someone to swim if they “would drown even in the shower”?

Yes, it is possible.
Swimming is the best therapy for those who are tired of anxiety, the rat race, and inner tension.
Water does not ask who you are. It simply accepts you.
When a person enters the pool, it is as if they return to their original state—silence, breathing, balance.

I have seen adults who said:
“I can’t.”
But a month later, they were swimming calmly, without fear, with their eyes closed.
Swimming helps release emotions that have been held inside for years.
Sometimes a person simply sits by the edge of the pool after training and cries.
And that is good — because it allows them to let go.

“Water does not only cleanse the body. It cleanses the soul.”

6️⃣ Why is swimming beneficial for the nervous system?

Many people underestimate how profoundly swimming affects the mind.
Water creates a natural anti-stress therapy effect:

• slows down breathing;

• reduces cortisol levels;

• stimulates nerve endings throughout the body;

• balances the brain hemispheres.

When a person swims, they breathe rhythmically, focus on movement, and the brain “reboots”.
This state is similar to meditation.
It is no coincidence that I often hear:
“After the pool, I feel like a different person—calm, focused, and light.”

Swimming is therapy without words.
For children—prevention of hyperactivity.
For adults—a way to relieve anxiety.

7️⃣ Which is more important: technique or relaxation?

Technique is only a tool.
But when a person is tense, technique does not work.
I have seen strong men who are physically ready but unable to make a single calm movement.
And I have seen delicate women who, once they relax, begin to swim naturally, beautifully, and effortlessly.

Therefore — first relaxation, then technique.
When the body releases tension, it “remembers” how to move in the water on its own.
The coach helps guide it.

“Swimming does not begin with the arms and legs. It begins with breathing.”

8️⃣ Make sure you avoid these mistakes (both coaches and students):

• Do not rush. Swimming is not a competition.

• Do not compare yourself to others. Everyone progresses at their own pace.

• Do not be afraid to take a step back. Sometimes it is necessary to return to the basics.

• Do not be ashamed of fear. It is normal to be afraid. The main thing is not to stop.

9️⃣ Summary: swimming as a mirror of life

When a person stops fighting the water — they begin to swim.
When they stop fighting themselves — they begin to live.
Swimming teaches not only how to move, but also how to breathe in difficult moments.
It teaches you to slow down, feel your body, and trust the process.
I have seen children become calmer, confident people — braver, and adults — gentler and happier.
Because water brings us back to simplicity: breathing, balance, freedom.

“Swimming is not a sport. It is a way to remember that life supports you — if you let it.”

💬 Margarita Bereževskaja's words
“I teach people to swim, but mostly I teach them to trust.”

🌟 Article summary — principles: