 Hello guys, this is Christian from swimfly.com. Today we are going to learn how to control your breathing and to relax underwater for the aquaphobia profile. We have some beginner swimmers, they want to learn how to swim but they are very afraid of being underwater. To put the face underwater, to be underwater they feel very stressed, very oppressed. So they feel like they are going to panic and that is the worst thing to do when you want to learn how to swim because swimming is actually very simple. You need to be relaxed and you need to learn how to completely accept the fact to be underwater like if you are outside of water. So today I am with Jan and we are going to give you a tip guys for the aquaphobia, how to control your breathing even where it is shallow and where you can touch the ground. So most of the time in the classes we saw some clients and swimmers afraid to put their head under the water and when they go up they drink the water. So what I would like to show you guys today is how to do a simple exercise to control the in and out of the breathing. So the first thing, after you got the first step on the swim to fly metal right, so blowing bubbles slowly in couple of seconds, I would like you to do this exercise. You take a big breath and you go under the water and you blow bubbles and you go up, take another big breath and you come back in the water this 10 times right. So let's do it. So as you can see, again and again. So you go out of the water and you take only one big breath and you go in the water and you blow big bubbles until you have no more bubbles. Exactly. When you blow bubbles I would like you to come back slowly up, keep going to blow bubbles. It will avoid you to drink the water by reflex so when you will go down you blow, blow, blow, blow, blow, blow, blow, blow, blow, come back up and keep going to blow. Until you are outside. When you are outside, you have no more hair. You take a big breath and you come back in the water to keep going to blow in the water. Ok? Simple exercise, it will avoid you to get the reflex to drink the water directly when you go out. Like this for example. I show you what you cannot do. That's when you want to breathe, we are still underwater. If you are too stressed, you go too fast and you start to drink the water when you go out. No, not good. So what you want to do is blowing bubbles until you are outside the water. Five second bubbles for example? Yes, exactly. You know the method, don't forget it. Four, five, one, two, three, four, five. Again and again. So I can repeat this until I feel completely comfortable before going forward. Exactly. I can do it if I cannot do this or I am still too stressed over there. You come back to the step just before when you go slowly in the water, drink the five seconds of the bubbles with your mouth, your nose and your eyes in the water. Just like that. And breathe. Alright, that's the first step in case this is too hard, we can just practice with the face in the water. Alright, thank you very much Yen. Hope this tip will help you guys. Bye bye guys.