Do not wait for the biggest moment to try a breathing technique for the first time. Practice during low-pressure training so the routine feels familiar when attention and emotion are elevated.
Four practical breathing exercises
1. Comfortable diaphragmatic breathing
Place one hand around the lower ribs or abdomen. Breathe quietly through the nose if comfortable and notice expansion around the lower trunk. Avoid forcing the largest possible breath. Practice for one to three minutes.
2. Longer-exhale breathing
Inhale comfortably, then let the exhale last slightly longer. Do not strain or empty the lungs aggressively. Use several cycles when trying to downshift before performance or after a demanding effort.
3. Box-style pacing
Use equal, comfortable phases for inhale, pause, exhale and pause. Start with short counts and remove the holds if they create tension or dizziness. The structure can help anchor attention.
4. One-breath reset
Between plays or attempts, use one deliberate exhale, release unnecessary tension, name one task cue and return attention to the next action.
When athletes can use breathing
Before competition
Use a familiar pattern as part of the warmup—not as an emergency attempt to erase every nerve.
Between attempts
One controlled breath can mark the end of the previous play and the beginning of the next decision.
After training
Quiet breathing can help transition from high effort into cooldown and reflection.
Before sleep
A comfortable, non-straining routine may become part of a consistent wind-down process.
A five-minute pre-competition routine
- Notice current energy and tension without judging it.
- Use 60 to 90 seconds of comfortable breathing.
- If over-aroused, allow the exhale to become slightly longer.
- Visualize one realistic opening situation.
- Choose one short technical or tactical cue.
- Finish with normal breathing and begin the physical warmup.
Breathing for teams and coaches
Coaches can teach a shared reset without requiring every athlete to respond identically. Explain the purpose, practice briefly and allow individual variation. Breathing should not be used to blame athletes for normal emotion or replace mental-health support.
Breathing safety
- Stop if you become dizzy, faint, numb or unusually uncomfortable.
- Do not perform breath holds in water or while driving.
- Avoid aggressive over-breathing without qualified supervision.
- People with relevant medical conditions should seek individualized guidance.
Connect breathing to mental performance
Breathing becomes more useful when paired with attention, imagery, self-talk and reflection. See the complete mental performance training guide.
Common questions
What breathing exercise is best before competition?
The best exercise is one practiced in advance and matched to the athlete’s state. A longer, controlled exhale may help an over-aroused athlete, while several deliberate energizing breaths may suit someone who feels flat.
What is diaphragmatic breathing?
It is breathing that uses the diaphragm effectively, often felt as expansion around the lower ribs and abdomen rather than exaggerated lifting of the upper chest.
Can breathing eliminate performance anxiety?
No. Breathing may help athletes regulate arousal and create a pause, but nerves are normal and significant anxiety may require additional support.
Can breath-hold training be dangerous?
Yes. Breath holds can cause dizziness or loss of consciousness and should never be practiced in water, while driving or in another unsafe setting. Specialized training requires qualified supervision.
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Educational content only. This page does not replace individualized medical, nutrition, mental-health or workplace-safety advice.