How is it possible to float faceup without sinking? Does balance rely on distance or gravity?

•4 min read
How is it possible to float faceup without sinking? Does balance rely on distance or gravity?


The foundation of swimming is your ability to maintain balance in the water. First, let’s talk about static balance—your capacity to float calmly on the surface without kicking or stroking. If you can lie face down on the water without sinking, it’ll make it much easier to glide smoothly through freestyle. Similarly, being able to float effortlessly on your back without going under is crucial for mastering the backstroke.
I’ve previously shared tips on static balance exercises for freestyle swimming, and now I’ll continue with static balance drills specifically tailored for backstroke. Practicing static balance is essential for building a strong foundation that leads to smoother, more efficient strokes—though many swimmers may appear to swim well, in reality, they’re simply putting in a lot of "hard effort."
Tiring swimming isn’t good swimming—no matter the stroke, it should allow you to truly enjoy the pleasure of movement. Savor both the refreshing sweat that follows and the sense of openness and calmness that comes from being fully immersed in the activity. But if your swim feels overly strenuous, all you’ll end up with is sweat—and nothing else.
1. How to lie down and relax your body
For most beginners, floating face down on the water is manageable, but lying flat on your back takes a bit more courage—first, you’ll need to overcome the fear of sinking or being unable to stand back up. You can ask a swimming buddy for assistance, or if going solo, hold onto the pool edge with one hand while letting your body relax completely, especially keeping your neck loose. Then, slowly ease yourself into the position—your eyes should be gazing straight up at the sky or the ceiling above.
Next, feel the buoyancy of the water against your body. When you sense that you’re no longer likely to sink, gently release your swim partner’s grip—or let go of the pool edge yourself—and shift your focus to your eyes, which will help you relax further.
2. Adjust the distance between the upper and lower body to achieve balance
Generally speaking, legs tend to sink quickly when floating on the water—this isn’t just because the lower body is slightly heavier than the upper body; the additional buoyancy provided by the lungs plays a key role in making the upper body sink even faster.
There are only three ways to achieve balance: first, reduce the amount of air in your lungs; second, make your body slightly shorter; or third, shift more weight toward your upper body. The first option is clearly not easy to accomplish, so let’s start by trying the second one.
When lying faceup in the water, don’t stretch your body—instead, gently ease yourself into the water, lift your legs slightly, and let yourself float effortlessly on the surface. Keep your legs together, drawing your knees toward your chest until your body achieves perfect balance in the water, preventing you from sinking further.
3. Increase the weight of the upper body to achieve balance
The second method serves only as an exercise to practice static balance, which is impossible to perform during the overall forward motion of the backstroke. Therefore, the third method is the ultimate approach worth paying close attention to, while the second method can be used as a transitional step to help master the third.
Lie faceup in the water. If your legs start to sink, relax your feet and ankles, gently flutter your legs to maintain buoyancy. At the same time, slowly lift your arms straight up, allowing your palms to break the surface of the water. Once you feel your legs naturally rising back to the surface, stop fluttering your legs.
At this moment, as the palm surfaces emerge above the water, it reduces the buoyancy of the upper body while increasing its weight. Consequently, the lower half of the body gradually begins to rise upward, eventually achieving a balance between the upper and lower halves—and creating the remarkable effect of floating effortlessly on the water without ever sinking.
Of course, some swimmers have low body density and can naturally float effortlessly on the water—whether reading a book or even smoking—a true gift from nature. I’ve seen it myself, but that’s not what we’re discussing here.

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