Breathing before a competition
A lengthened exhale switches on the parasympathetic nervous system and brings your heart rate and muscle tension down within 2-3 minutes before the start.
Breathing trainer
The interactive trainer with visualization and cycle counting is available in your account. Here is the technique description so you can master it without a screen.
When to use it
10-15 minutes before you go out, when your heart is racing, your breathing is ragged and your thoughts are jumping. It suits any sport and any age.
How to do it, step by step
- Sit or stand upright, shoulders down.
- Inhale through the nose for a count of 4.
- Smooth exhale through the mouth for a count of 6.
- Repeat for 3-5 minutes, keeping your attention on the exhale.
The exhale is always longer than the inhale — that is the key.
Common mistakes
Forcing a deep inhale (which raises arousal), holding your breath to the limit, breathing into the chest instead of the belly.
How to make it stick
Practise it in training, not only at competitions. Note in your journal how your state changed — the body learns the working rhythm faster that way.
When to bring in a psychologist
If the anxiety comes straight back after the exercise, or keeps you awake before competitions, that is a reason for one-to-one work with a specialist.
FAQ
How many breaths should I take?
3-5 minutes, or roughly 10-15 cycles. Go by how you feel — once your pulse has settled, you can stop.
Related topics
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.