Go On, Dive In: Swimming for Relaxation

“When life gets ya down, you know what you gotta do? Just keep swimming, just keep swimming, just keep swimming, swimming, swimming…”

In Disney’s “Finding Nemo,” the perpetually perky Dory famously delivers this line to encourage her moody Marlin friend in a down moment. As it turns out, her advice might work in real life as well. Experts say swimming can be a great way to lift your mood—and you don’t even need a deep sea to do it.

How Swimming Can Buoy Mental Health

As a form of physical exercise, swimming can deliver powerful benefits for your body such as muscle toning, reduced inflammation, and boosted heart and lung health, reports the National Geographic. The physical workout can alone be good for your mental health.

Add to that the immersive, all-in nature of your body moving through the water, and it can be a truly transformative experience.

“Swimming also affects one’s brain and relationships in sometimes unexpected ways. Studies show that moving through water increases blood flow to the brain and causes a release of the hormones serotonin and dopamine. In these ways, swimming ameliorates mood disorders and has even been shown to improve memory function.

‘Swimming has also been shown to reduce stress levels, improve negative emotional states, and even decreases symptoms of anxiety and depression, thanks to the meditative nature of rhythmic breathing and water’s soothing effect,’ says [physician John] Whyte [M.D.]. The practice also helps some people sleep better, likely because of its stress-relieving benefits and physical exertion requirements.”

Taking a swim offers a break from the day-to-day grind—and screens. As a Health article explains:

“Swimming is one of the few sports that allows you to escape the outside world. Regardless of whether you are submerged in water swimming across a lake or doing laps in the community pool, you are essentially unplugged while you are exercising. This time away from technology can offer a number of mental health benefits. Plus, the sensation of the water gliding over the skin can be relaxing.”

A large body of research supports the positive effects of swimming on mental health.

“Swimming also can be beneficial for those with depression because it significantly reduces symptoms and improves mood, according to a review of multiple studies. In two of the studies reviewed, participants reported nearly 80% improvement in their symptoms,” according to the Health article.

“Meanwhile, a study involving a 10-week swim program found that participants experienced reduced fatigue, anger, and depression symptoms. They also reported an improved mood and a heightened sense of well-being. And, a few case studies suggest that swimming consistently may reduce the need for antidepressants.”

Wild and Free(style): Swimming is for Everyone

Experts in the National Geographic article say a big benefit of swimming is that so many people can feel positive effects from it, including older folks or people with physical disabilities.

“The best part, the exercise scientists say, is that the cardiovascular, neurological, and musculoskeletal benefits that come from swimming aren’t limited only to young athletes.

‘Swimming is a physical activity that can be done across the age spectrum,’ says [exercise physiology professor Lori] Sherlock. One reason is that the buoyancy of water reduces strain on muscle joints and muscle tissue, which makes the exercise accessible to many people. ‘Swimming transcends physical limitations so that even individuals who have neurologic, orthopedic, cardiovascular, respiratory or musculoskeletal disorders or diseases can all benefit,’ she explains.

The density of water also provides support and reduces the risk of falling that exists more commonly in activities like running or playing active land-based sports.” The support of the water also makes it a more accessible exercise for people who are overweight or obese, they report.

You don’t have to be an expert level-swimmer to get the brain benefits. One small study found that people showed improvement in cognitive function after just 20 minutes of moderate-intensity, head-up breast-stroke swimming.

How to Dive in

Your first order of business in planning for a swim is to find a suitable spot to dip, and if needed, brush up on your strokes. The National Geographic article includes this advice:

“As accessible as swimming is, the sport does have a learning curve as strokes and proper techniques need to be practiced. If you don’t know how to swim, ‘a good place to start is to follow a swimming program at your local YMCA, health club, or community swimming pool,’ says [physician and sports medicine specialist Matthew] Anastasi. He says that most of these places offer swimming lessons for beginners, and some also offer programs for people who are advanced or competitive swimmers. Hiring a swim coach is also advisable if more one-on-one help is desired.

Many community facilities also offer freestanding water aerobics classes that don’t require one to know how to swim but still provide the support and many of the benefits that come from exercising in water. Some experts recommend a mix of both swimming and other water-related workouts when starting out. ‘Performing one or two swim laps followed by water walking or jogging and repeating this sequence may seem more approachable for beginners,’ says Sherlock.”

While you’re in the pool, you might also consider trying a moving meditation to help bring you even more calm and relaxation. Hudson Valley Swim, a national organization that teaches swimming to children and adults, recommends these mindfulness techniques:

• Focus on Breath: Aligning your breath with your strokes creates a rhythmic pattern that calms the mind and enhances mindfulness. Concentrate on the sensation of air entering and leaving your body, syncing it with the ebb and flow of the water.
• Sensory Immersion: As you glide through the water, embrace the sensory experience—the gentle sound of water caressing your ears, the feel of coolness against your skin, and the weightlessness that envelops you. Immerse yourself fully in the present moment.
• Mindful Movements: Pay close attention to your body’s movements as you swim, from the extension of your arms to the propulsion of your legs. Focus on the sensations, the muscle engagement, and the symphony of motion. This mindful connection between mind and body fosters a state of tranquility.

The experts advise starting small and taking breaks when you need to. Then see where it can take you if you just…keep swimming.

“Because of how physically taxing swimming can be, [pulmonologist and exercise physiologist Mitch] Lomax recommends incorporating rest days into your exercise schedule once you get going to allow your muscles time to rest and recuperate. ‘Once you get fitter and more accustomed to the demands of swimming, back-to-back sessions will pose much less of an issue,’” she says in National Geographic.

Above all, as with any form of exercise, making the experience enjoyable is key to ensuring you stick with it long term. ‘Swimming is not just an exercise but an enjoyable and refreshing experience that can enhance your physical health, mental well-being, and quality of life,’ says Whyte. ‘Dive in, and let the transformative journey begin.’”