[hlnx1]

Breathing is one of the few ways to directly influence your stress response. Slower breathing with a longer exhale is widely used to bring arousal down before competition.

Approaches commonly used:

• Slow breathing at around 5-6 breaths per minute for a few minutes
• A longer exhale than inhale, for example inhale for 4 counts, exhale for 6
• Box breathing: inhale, hold, exhale, hold, each for about 4 counts
• Short versions, such as one or two slow breaths before a serve or free throw, as part of a routine

On managing nerves: pre-competition anxiety management.

Do you use breathing before competition, and does it change how you feel?

[hlnx1]

Practise it when calm first. A breathing technique learned for the first time on the start line rarely works well. A couple of minutes a day in training makes it familiar enough to use under pressure.

If slow breathing makes you feel light-headed, shorten the holds and make the breaths less deep.

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