Your own natural reset button. It calms your body and clears your head in seconds.
BuildsResilienceAdaptability
💡 What is it?
Breathing exercises can help athletes deal with performance anxiety by slowing your breath on purpose. When you're nervous or rushed, your breathing gets fast and shallow and your heart races. Slow, controlled breaths helps control these reactions which helps dealing with stress and anxiety.
The key: make your breath out longer than your breath in. The long, slow exhale is what helps calm the nervous system down.
⚡ Why it helps
It calms your nerves. Physical reactions that impact your game like a racing heart or shaky legs settle when you control your breathing.
It clears your thinking. When you feel calm and in control of your body, you make better decisions and can adapt to the game - that's Adaptability.
It works in seconds. Of all the mental skills, this is the quickest and easiest. Breaths happen every second, all you have to do is just focus on it.
It's your reset after mistakes and your steadier before big moments - penalties, free kicks, going on as a sub - that's Resilience.
🛠️ How to do it
Pick the method that fits the moment - breathe through your nose throughout:
Box Breathing
Stay calm & focused - best before big games or moments.
Inhale for 4
Hold for 4
Exhale for 4
Hold for 4, then repeat for 3-5 min
Double Breath
Use right in the moment to quickly slow a racing heart.
Inhale through your nose
Inhale again - don't exhale yet
Let out one long exhale, then repeat 1-2 cycles
4-7-8 Breathing
Best off the field, before bed - calms the whole body and helps you sleep.
Inhale for 4
Hold for 7
Exhale for 8, then repeat 4 cycles
🗓️ When to use it
🌱 Through the season
4-7-8 before bed to calm down and sleep better.
Practice Box Breathing daily so it becomes natural.
Use it on stressful days at school too, not just sport.
🎯 Before you perform
Box Breathing before a big game to settle nerves and focus.
A quick Double Breath right before a set piece - penalty, free kick, corner.
Double Breath straight after a mistake, to reset before the next play.