3 ways to use your breath for better performance
- Coach Sav
- Jul 5
- 2 min read
You’ve probably heard someone say “Just breathe” when you’re stressed.
But here’s the thing: this advice only works if you know how to breathe.
When pressure comes on fast and decisions matter, your breath your anchor.
So... Why Train Your Breath?
Controlled breathing can activate the parasympathetic nervous system, aka your chill switch (Weinberg & Gould, 2023). This helps counteract the body’s fight-or-flight response, lowering muscle tension, reducing anxiety, and sharpening focus.
More calm = More clarity = Better decisions under pressure.
Here are 3 ways to actually use your breath to improve performance 👇
#1 Breathe Low, Not High
When the stress hits, many athletes unknowingly shift to shallow chest breathing, which can trigger or worsen anxiety.
🧠 According to Williams & Krane (2021), deep diaphragmatic breathing (aka belly breathing) improves oxygen exchange and reduces symptoms of stress (like racing thoughts or tight muscles).
Quick tip: Place one hand on your chest and one on your belly. When you inhale, the hand on your belly should rise. That’s how you know you’re doing it right!
***When I find myself more stressed, it is HARDER to engage in this deeper breathing. If you can't get it at first, keep trying!
#2 Exhale Slow to Stay in Control
A long, slow exhale is one of the fastest ways to calm your nervous system. When you rush your exhale, your body stays in that “go-go-go” state. That’s great for sprinting, not so much for staying composed.
🧠 A longer exhale activates the vagus nerve, slowing your heart rate and calming your body’s threat response (Weinberg & Gould, 2023).
Try this breathing rhythm:
👉 Inhale for 4 seconds
👉 Exhale for 6 seconds
#3 Make Breathing Part of Your Routine
Breathing works best when it becomes second nature. Make breathing a part of your daily routine, on AND off the court.
🧠 Research shows athletes who include breath work in their pre-performance routines report better emotional regulation, greater focus, and fewer mental errors (Williams & Krane, 2021).
Ideas to get started:
• Add 5 belly breathes before practice
• Use it as a reset between points or drills
• Pair it with visualization or self-talk for an extra boost
Train your breath like you train your body, and it’ll be there when you need it most.
Want to Build a Custom Pre-Performance Routine?
Breath work is just one piece of the mental game puzzle. Let’s create a routine that works for YOU, so you stay confident, calm, and focused under pressure.
Email me or book a free intro session to get started!
Let’s train your brain like you train your body. 🧠💪
References
Weinberg, R. S., & Gould, D. (2023). Foundations of sport and exercise psychology (8th ed.).
Human Kinetics.
Williams, J. M., & Krane, V. (2021). Applied sport psychology: Personal growth to peak
performance (8th ed.). McGraw-Hill Education.
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