Box breathing
Four equal phases of 4 seconds each — inhale, hold, exhale, hold — give the body a simple rhythm and hand control of your attention back to you.
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
In the pauses: before a serve, between attempts, in the changing room. It works well when you need to gather yourself quickly without getting drowsy.
How to do it, step by step
- Inhale for 4.
- Hold for 4.
- Exhale for 4.
- Hold for 4.
4-6 rounds. Count steadily to yourself.
Common mistakes
Phases that are too long at the start (begin with 4 seconds), and tensing the shoulders and face during the holds.
How to make it stick
Tie the technique to an anchor — for instance, always do one "box" before stepping onto the ice or up to the apparatus.
When to bring in a psychologist
If even breathing doesn't hold your concentration at the decisive moments, it is worth unpacking that one to one.
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.