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  • Writer's pictureDPH

Mastering the Breath: A Guide to Breathing Techniques for Elite Student-Athletes

Updated: Oct 10, 2023

Breathing might seem like an automatic function, but for elite student-athletes striving to excel both academically and athletically, mastering the art of breathing can be a game-changer. Proper breathing not only enhances physical performance but also significantly aids in mental well-being, helping to manage stress levels amid the pressures of school and competitive sports.

Whether you're gearing up for a big game, winding down after an intense training session, or trying to focus during an important exam, these breathing techniques can make a substantial difference.

1. Diaphragmatic Breathing

Also known as "belly breathing," diaphragmatic breathing involves inhaling deeply through the nose, allowing your diaphragm to expand, rather than your chest. To practice, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, aiming to expand your belly more than your chest. This technique promotes better oxygen exchange and triggers the body's relaxation response, making it excellent for stress relief and focus.

2. 4-7-8 Breathing

This is a straightforward yet effective method to quickly reduce stress and enhance focus. Inhale quietly through your nose for a count of 4, hold the breath for a count of 7, and then exhale completely through your mouth for a count of 8. This rhythmic pattern helps to calm the nervous system and can be a quick reset in high-pressure situations.

3. Box Breathing

Popular among Navy SEALs, Box Breathing is excellent for focus and composure. Imagine a box as you inhale through your nose for a count of 4, hold for 4, exhale through your mouth for 4, and hold again for 4. The "box" pattern serves to regulate your autonomic nervous system, sharpening your concentration and decision-making abilities.

4. Alternate Nostril Breathing

This technique involves breathing in through one nostril, holding, and then exhaling through the opposite nostril. Use your thumb and ring finger to gently close each nostril as you breathe. This method is said to balance the two hemispheres of the brain, resulting in a sense of calm and enhanced focus.

5. Breath Counting

Sit in a comfortable position and count your breaths backward from 10 to 1, then start over. If you lose track, simply restart from 10. This technique requires mental concentration and is great for clearing the mind before a big game or test.

6. Breath Awareness

Sit or lie down and focus all your attention on your natural breathing pattern. Don't try to control it; just observe. This mindfulness technique not only calms your mind but also brings your attention back to the present moment, perfect for honing focus.

7. Sitali Breath

Inhale through a curled tongue and exhale through the nose. This cooling breath is beneficial during strenuous physical activity or to calm heated emotions.

8. Power Breath

Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths should be short and powerful, almost like a dog panting. This technique energizes the body and boosts alertness.

9. Double-Inhale, Extended Exhale

Take two quick, consecutive inhales through the nose, then a long, slow exhale through the mouth. This technique stimulates the parasympathetic nervous system, helping your body relax and recover more efficiently post-exertion.

10. Ocean Breath

Inhale deeply through your nose, and as you exhale, make a "ha" sound with your mouth closed. This should create a sound similar to ocean waves in the back of your throat. Ocean breath focuses the mind and can act as a form of vocal toning to relieve stress.


For elite student-athletes juggling rigorous training and academic commitments, these breathing techniques offer versatile tools for managing stress, enhancing physical performance, and boosting mental acuity. Incorporate them into your daily routine, and you'll likely find yourself not just performing better but also enjoying a greater sense of balance and well-being in your hectic life.



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