Activating breathing
The task isn't always to calm down; sometimes arousal is simply too low before the start. Short inhales and sharp exhales raise your tone and switch the body on.
When to use it
When you feel sluggish, drowsy or under-wound before the start.
How to do it, step by step
- Sharp short breaths in and out through the nose for 15-20 seconds.
- Then a few active movements (jumps, arm swings).
- One deep breath and a composed walk out.
Common mistakes
Using it when anxiety is already high; overdoing it to the point of dizziness.
How to make it stick
Use your journal to learn the difference between "overaroused" and "under-wound" — they call for different techniques.
When to bring in a psychologist
If the flatness before competitions persists, it can be a sign of burnout — worth seeing a specialist.
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.