In their study, the researchers trained volunteers to follow a five-step survival routine that goes against our fear instincts. “Overcoming your fear instincts can save your life in many situations,” says Dr. Nash.

“Research shows that following these five simple steps is highly effective. They are easy to remember and can be done by anyone, regardless of swimming ability or whether you fall into fresh or salt water.”

Dr. Nash’s five-step routine includes:

Step 1: Relax to achieve natural buoyancy

Instead of struggling when you fall into the water, you need to immediately recognize your situation and calm yourself down to relax. This can be done through training with virtual reality goggles.

When you relax, your body will achieve a natural buoyancy, allowing you to float close to the surface of the water, even if you don't know how to swim.

Step 2: Tilt your head back to clear your airway

When you do the first step, you need to hold your breath to avoid water entering your airway. Although this will cause you to accumulate CO2 and increase your heart rate, try to calm down until you reach maximum buoyancy.

Again, virtual reality can help you practice this calmness. Then, when you are near the surface of the water, you need to turn around in a supine position, then tilt your head back to clear your airway.

The supine position can be achieved when you continue to relax your muscles and allow half of your body including your ears to be submerged under the water. Don't worry about water entering your ears, because we are sacrificing two ears to make room for two more important holes.

These are the nose and mouth.

Step 3: Don't panic, try to relax and breathe normally.

Once your nose and mouth are above the water, try to blow out all the water in your mouth and nose, before relaxing and breathing normally.

There are many techniques for breathing underwater, but in general, you should probably inhale through your mouth and exhale through your nose to avoid choking on water. Don't worry if you occasionally sink a little, or if a wave hits you and water blocks your airway again.

Now, repeat this step, relaxing your muscles to float back up, blowing out all the water from your nose and mouth, then inhaling and exhaling again.

Step 4: Gently move your arms and legs in the water to help you stay afloat

Regardless of whether you know how to swim or not, remember that your arms and legs are the key to keeping you afloat. Stroke your arms gently, very gently and slowly, because the gentleness will allow you to feel the force of the stroke, you will soon learn which stroke will keep your body afloat.

Absolutely do not stroke your arms quickly and struggle because it will only make you lose strength and drown faster. The same goes for your legs, if you already know how to swim, you can kick your legs to keep your body afloat. But if you do not know how to swim, the advice is to relax your legs and do not kick at all. You can let your legs sink, as long as your head, nose and mouth are still above the water.

Step 5: Look for rescue opportunities

The last thing you need to do is survive until you are rescued, look for a chance to rescue by orienting yourself to shore, or something floating that you can grab onto. If there is a possibility of people in the area, call for help with your mouth above water, but be careful to conserve your energy.

Also, be aware of the current. If you are caught in a strong current, do not try to swim across the current to fight it. Instead, swim diagonally at an angle roughly parallel to the current to slowly escape.

"Whether you are planning a holiday, a relaxing walk along the beach or a run along the canal, it is important to know how to stay safe. This knowledge can make the difference between a safe outing and a tragic accident," says Dr Nash.

"Finally, if you spot someone in distress and are unable to save them, do not jump into the water: Instead, shout loudly to instruct them to follow the five steps above, then immediately call your local emergency hotline to request professional help."