Breathing techniques

Breathing is the only autonomic function we can control voluntarily, which makes it a bridge to the autonomic nervous system. A lengthened exhale activates the parasympathetic branch and calms you; a short, active inhale mobilizes you. The basic techniques are diaphragmatic (belly) breathing, box breathing, and rhythms with a lengthened exhale. This is the foundation of almost all mental self-regulation.

Ragged, shallow breathing before the start is a familiar companion of pre-competition anxiety: the chest tightens and the breath becomes fast and shallow. Athletes take 2-3 deep diaphragmatic breaths in the pauses — between attempts, on the bench, before a serve. It also helps anyone who can't get themselves together at competitions regain control of the body within seconds.

State questionnaires in the tests section show how high your anxiety and physical tension are. The results make it clear what your breathing work should aim at — calming down or, on the contrary, mobilizing. Retaking a test after a few weeks of practice shows the change.

Start with diaphragmatic breathing lying down: hand on the belly, inhale for a count of 4, exhale for 6, the belly rising before the chest. Once you have the basics, add box breathing (4-4-4-4) to steady your attention. Step-by-step practices are gathered in the exercises section.

Breathing is the basic tool of psyching up and calming down and of recovery, and the first aid for a panic reaction at the start. It helps with pre-competition anxiety and when you can't get yourself together. A sport psychologist can put together a breathing protocol for you.