Floating on your back (Float to Live)

How to move

1. Practise first in a pool or at a supervised venue, standing in water about chest deep or holding the side, with someone beside you.
2. Lean back and tilt your head back so your ears are under the water, with your chin up and your eyes on the sky or the ceiling.
3. Let your legs rise or sink a little: either is fine. Move your hands gently by your sides to help you stay afloat.
4. Fight the urge to thrash about. Relax and breathe slowly until your breathing feels under control.
5. Then think about getting out: roll onto your front and swim to safety, or raise an arm and shout for help.

Form cues

• Ears under, chin up.
• Lean back and wait: the gasping passes.
• Slow breaths, gentle hands.

Practice and cautions

1 to 2 minutes, or until your breathing settles, as the first thing you do in each open-water practice (our editorial starting point). The Royal Society for the Prevention of Accidents (RoSPA) and the Royal Life Saving Society UK give no time: they say to wait until the effects of cold water shock pass and your breathing is back under control.

Learn it in a pool or at a supervised venue first. It doesn't replace swimming skills or a lifeguard, so never swim alone in open water. If you see someone in trouble in the water, tell them to float on their back, and call 999 and ask for the Fire Service if you're inland or the Coastguard at the coast; don't go in after them. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.