Breathing Techniques for Athletes

Breathing is often overlooked in athletic training, but it can be a powerful tool to enhance performance, recovery, and mental focus. By incorporating targeted breathing drills, athletes can improve biomechanics, increase mobility, recover faster, and manage performance anxiety. These techniques aren’t just about taking deep breaths—they’re about optimizing movement efficiency, reducing injury risks, and sharpening focus during critical moments.

When athletes learn to breathe with intention, they unlock new levels of physical and mental potential that can set them apart from the competition.

Diaphragmatic Breathing – Build a Stronger Foundation

For athletes, mastering diaphragmatic breathing is about more than just taking deep breaths—it's about improving biomechanics and reducing injury risks. The diaphragm, located just under the rib cage, plays a key role in stabilizing the spine. However, poor breathing habits often lead to rib flare and an anterior pelvic tilt, which can cause energy leaks and low back or hamstring injuries over time.

How to Perform Diaphragmatic Breathing:

• Start lying on your back with legs extended; as you improve, progress to legs up the wall, sitting, and eventually standing
• Place one hand across the abdomen near the bottom of the rib cage
• On the inhale, control the abdomen to prevent excessive flaring upward while taking a deep breath
• On the exhale, allow the abdomen to relax naturally downward
• Once the basics are mastered, add a slight hip tuck on both the inhale and exhale to maintain a “stacked” position of the ribs and hips

Why it Matters:

• Athletes who learn to control rib flare and maintain a neutral spine reduce the risk of injury during loaded movements
• Proper diaphragmatic breathing creates a stronger foundation for movement by optimizing core stability
• Teach athletes to maintain this stacked position during exercises and sport-specific drills to improve performance and efficiency

Extended Exhale Breathing – Boost Mobility Effortlessly

Breathing plays a surprising role in enhancing mobility, especially when paired with stretching. Extended exhale breathing, such as the 4-7-8 technique (inhale for 4, hold for 7, exhale for 8), allows the body to relax deeper into stretches by creating more space for soft tissues to lengthen. This helps athletes increase their range of motion without forcing positions.

How to Use Extended Exhale Breathing in Mobility Work:

• Standing Forward Bend: Inhale as you lengthen the spine, exhale as you fold forward, letting the stretch deepen with each breath
• Seated Forward Fold: Exhale during the forward movement to release tension and allow the body to settle further
• TRX-Assisted Deep Squat: While holding onto the TRX for support, exhale as you sink deeper into the squat

Why it Matters:

• The extended exhale phase encourages relaxation and improves mobility without pushing the body to its limits
• It’s a natural and safe way to target tight areas, improve flexibility, and enhance range of motion at key joints
• Teaching athletes to coordinate breathing with stretches can unlock mobility gains that translate into better athletic performance

Box Breathing – Recover Faster and Smarter

Recovery is an often overlooked part of training, and box breathing is a simple yet effective tool to help athletes switch from a heightened state of alertness to calm recovery. Box breathing involves breathing in a rhythmic 4-4-4-4 pattern: inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. The method can be customized to longer durations as athletes become more comfortable.

How to Perform Box Breathing:

• Have athletes lie down or sit comfortably (eyes open or closed).
• Guide them to follow the pattern:
  1. Inhale through the nose for 4 seconds.
  2. Hold the breath for 4 seconds.
  3. Exhale slowly through the mouth for 4 seconds.
  4. Hold the breath out for another 4 seconds.
• Repeat for 2-4 sets, gradually increasing duration as desired.

Why it Matters:

• Box breathing activates the parasympathetic nervous system, helping athletes recover mentally and physically after training.
• It can be used at the end of workouts to start the cool-down process, reducing stress and promoting recovery.
• Fun fact: This technique is trusted by elite performers, including Navy SEALs, to stay composed under pressure.

Hand Breathing – Ease Performance Anxiety Instantly

Performance anxiety is common before big games, PR attempts, or competitions. Hand breathing—also known as STAR breathing—provides a practical solution that combines breathwork with the sense of touch, creating a mindful and calming experience. Athletes trace their fingers to guide their breathing, adding an engaging tactile element to the exercise.

How to Perform Hand Breathing:

• Hold up one hand. Using the index finger of the opposite hand, start at the base of the thumb.
• Inhale as you trace up the thumb. Exhale as you trace down the thumb.
• Repeat for each finger, inhaling up and exhaling down.
• Athletes can close their eyes to heighten focus or fix their gaze on a calm point in their environment.

Why it Matters:

• Hand breathing provides an easy way for athletes to manage anxiety before key moments
• It engages multiple senses—touch, sight, and breath—to promote mindfulness and relaxation
• Athletes can perform this technique subtly, making it ideal for pre-game routines or calming nerves during competitions

Bonus Tip:

All of these breathing techniques—diaphragmatic, extended exhale, box breathing, and hand breathing—can be done subtly and without drawing attention. Encourage athletes to incorporate them into their routines for a competitive edge in performance, mobility, recovery, and focus.