Moving your body has always been a helpful way to support your physical and mental health. As we head into the warmer months in Sydney, beaches and pools become popular spots to hang out, get some sun, and enjoy a swim. Swimming supports your lung and heart health. As a low-impact cardio, it’s also usually gentle on your joints. However, the link between swimming and mental health goes further than the usual benefits of exercise.

Exercise and mental health: what happens in the brain?

Broadly, exercise has a positive impact on mental health. Exercise increases neurotransmitters such as serotonin, endorphins and dopamine, which all support mood and stress regulation. Specifically, serotonin’s job is to regulate important body functions, such as sleep, digestion and mood. Endorphins are natural stress and pain relief that can be stimulated by exercise. Additionally, dopamine, a key player in the reward centre in our brains, often improves with exercise, with studies showing that exercise and increased dopamine can improve focus, concentration and memory.

These neurotransmitters can all be positively impacted by most exercise, from running, to dancing, to bouldering, to a well-paced walk and so on (we cover this in more depth in Exercise and Mental Health: Why Movement Matters). However, when it comes to swimming and mental health, swimming offers the above benefits of exercise PLUS some unique impacts on your nervous system that can improve distress tolerance and introduce elements of self-soothing.

Mammalian dive reflex: why does diving in calm you down?

All mammals (including humans) share an interesting reflex when we dive into water: our breathing rate and heart rate will suddenly decrease. This makes a lot of sense given the context. We are in the water, we have limited oxygen and we need to conserve energy. Interestingly, that physiological response also impacts your mental state, with studies showing a reduction in distress, increased mental clarity and slowing of thoughts.

Essentially, diving in some water for a swim can be an effective way to reduce distress quickly. This nifty bio-hack has also made its way into some therapeutic approaches, including the TIP skills in Dialectical Behaviour Therapy (DBT). This reflex is one of the clearest links between swimming and mental health. While you do not always need a body of water to dive into to trigger this reflex, it helps that in the warmer months there are more swimming options available.

Hydrostatic pressure: why being in water feels soothing

When we are in the water, we experience a uniform pressure known as hydrostatic pressure, essentially how we experience gravity in the water. There have been studies that have shown this can be beneficial for our bodies, supporting our cardiovascular system, lymphatic system and musculoskeletal repair.

In addition to the body benefits, hydrostatic pressure can also help reduce stress and support nervous system function. Some people find pressure soothing, and being in the water can bring a sense of calm. Swimming (and aquatic therapies) offer this unique sensory experience that can reduce stress and increase feelings of calm.

Bilateral stimulation: how the rhythm of swimming helps

When we have rhythmic, alternating sensory input stimulating both the left and right hemispheres of the brain, it is called bilateral stimulation (BLS). There have been studies that show BLS can calm the body and activate the parasympathetic nervous system (your “rest and digest” system). There are many ways to elicit BLS, including visually, auditorily and through touch and movement. It is also used in therapies such as EMDR.

Swimming usually involves both sides of your body, along with repetition and rhythm. For example, freestyle stroke usually requires one arm after the other paddling overhead, and people will usually find a rhythm with this. As a result, rhythm is another way swimming and mental health connect. The BLS element in swimming offers additional nervous system support and can help reduce stress.

benefits of swimming

Swimming and mental health: finding what works for you

Exercise is an important element of self-care that can help stabilise or even improve your mental health. Working out how you enjoy exercising and moving your body is a personal journey that sometimes involves some trial and error. Swimming offers the usual benefits of exercise plus increased support for your nervous system and reduced joint pressure. As the weather gets warmer, it may be worthwhile to get to the beach, a pool, or another swimming spot, and see how swimming works for your mental health.

Happy swimming!

If you would like support with stress, distress or your mental health more broadly, book a free 15-minute call with our Care Coordinator.

References and Resources

Disclaimer: This article is for general informational purposes only and is not a substitute for individual psychological advice, assessment, or treatment. Reading this content does not establish a therapeutic relationship. If you have concerns about your mental health, please seek support from a registered health professional.