By Norwegian Swimming Federation, Njord Are Ulleberg
I CAN control my breath and body to help myself sink and stay balanced on the bottom of the pool.
I FEEL calm and confident when I’m under the water and trust that the water will carry me when I let go.
I KNOW that the amount of air in my lungs affects whether I float or sink in the water.
I REACT by exhaling to control my position.
The child is able to exhale under water and sink in a controlled and relaxed way.
The child demonstrates lying, sitting, and standing positions on the bottom.
The child remains calm and appears comfortable while submerged.
Shallow swimming pool (children must be able to stand on the bottom).
No special equipment needed.
Individual or in small groups.
The instructor is inside the pool to provide close support and feedback.
Safety is ensured through supervision, gradual exposure, and controlled depth.
5–15 minutes
Best placed in the main part of the lesson (after warm-up, before higher intensity activities)
Ability to hold breath and submerge head.
Basic comfort with putting face in water and being underwater briefly.
Children start by lying flat in the water and then gradually exhale to sink. They are guided to try three different positions:
1. Standing still on the bottom
2. Sitting cross-legged on the bottom
3. Laying down on the bottom
They explore how exhaling air affects their ability to sink and stay in position.
Hints/suggestions:
- Use playful imagery: "Become a submarine!", "Let the bubbles take you down!"
- Encourage slow, controlled exhalation – not forced or panicked
- Celebrate all attempts – especially effort toward staying calm underwater
For variation:
- Have children try it near the pool wall for support or hold a small object while standing
