How Athletes Can Use Breathing Techniques to Boost Focus and Calm

7 March 2025

When we think of what separates elite athletes from the rest of the pack, we usually credit physical strength, agility, or discipline. But what if I told you that something as simple and natural as breathing could make a world of difference in an athlete's performance? Yep, breathing — the thing we do every second of the day without even thinking about it.

For athletes, mastering breathing techniques isn't just about getting oxygen into their lungs. It’s about controlling their mental state, calming their nerves, and sharpening their focus. In a world where milliseconds can determine the winner, athletes are constantly looking for that edge. And sometimes, that edge can come in the form of a simple breath.

Let's dive deeper into how athletes can leverage breathing techniques to improve their game while staying calm, cool, and collected under pressure.

Why Breathing Matters for Athletes

Ever notice how your breathing changes when you're nervous or stressed? Maybe it's shallow, fast, or erratic. Now think about how you breathe when you're completely relaxed—slow, deep, and steady. Breathing is one of the body's most basic functions, yet it plays a critical role in how we feel both mentally and physically.

For athletes, the stakes are even higher. Proper breathing not only ensures efficient oxygen delivery to muscles but also helps regulate the nervous system, which can make or break performance in high-pressure situations.

The Link Between Breath and Performance

Breathing affects two key aspects of athletic performance: physical endurance and mental clarity.

1. Physical Endurance: When you breathe efficiently, your body gets the oxygen it needs to sustain prolonged activity. If you're not breathing properly, you might tire out faster or feel a loss of energy. This is why many endurance athletes focus heavily on their breath during training.

2. Mental Clarity: How many times have you heard someone say, "Take a deep breath" to calm down? It’s not just a cliché. Breathing deeply activates the parasympathetic nervous system (the "rest and digest" system), which helps reduce stress and anxiety. For athletes, this is crucial when performing under pressure, whether it's shooting the final free throw or sprinting the last 100 meters.

The Science Behind Breathing and Focus

To really understand how breathing can help athletes boost focus and calm, let’s talk science for a moment. Don't worry, I’ll keep it simple!

When you breathe in, your body takes in oxygen, which is then transported via your bloodstream to your organs, muscles, and brain. Your brain, in particular, needs a lot of oxygen to function properly, especially during intense concentration or physical exertion.

Shallow, rapid breathing (like the kind you’d do when you're anxious or stressed) doesn’t provide your brain with as much oxygen. This can lead to brain fog, lack of focus, and even increased stress. On the other hand, deep, controlled breaths can:

- Lower cortisol levels: This helps reduce stress and anxiety.
- Increase oxygen supply to the brain: This improves focus and cognitive function.
- Activate the parasympathetic nervous system: This helps relax the body and calm the mind.

Simply put, by controlling your breath, you’re giving your brain and body the tools they need to stay sharp and focused, even in the most intense moments.

Common Breathing Techniques for Athletes

Now that we know why breathing is so important, let’s talk about the how. There are several breathing techniques that athletes can use to improve their performance, reduce stress, and stay focused. Here are some of the most popular ones:

1. Diaphragmatic Breathing (Belly Breathing)

This is one of the most basic and effective breathing techniques out there. Also known as "belly breathing," this technique focuses on using the diaphragm (the muscle located just below your lungs) to take deep, full breaths.

How to Do It:

- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your abdomen.
- Breathe in deeply through your nose, allowing your abdomen (not your chest) to rise.
- Exhale slowly through your mouth, feeling your abdomen fall.
- Repeat for several breaths, focusing on making each inhale and exhale slow and controlled.

Why It Works for Athletes: Diaphragmatic breathing helps increase lung capacity, improves oxygen delivery to muscles, and activates the parasympathetic nervous system. It’s great to use before a big game or competition to calm nerves.

2. Box Breathing (4-4-4-4 Breathing)

Box breathing is a technique often used by Navy SEALs and other high-performance individuals to stay calm under extreme pressure. It’s called “box breathing” because it involves breathing in a pattern of four equal parts.

How to Do It:

- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Hold your breath for another 4 seconds.
- Repeat the cycle multiple times.

Why It Works for Athletes: This technique helps athletes stay calm and focused during high-pressure moments. It also improves lung efficiency and teaches athletes to control their breath during physical exertion.

3. Alternate Nostril Breathing

This is a breathing technique commonly used in yoga to promote balance and relaxation. It involves breathing in through one nostril while closing the other, then switching sides.

How to Do It:

- Sit in a comfortable position.
- Use your thumb to close your right nostril and inhale deeply through your left nostril.
- Close your left nostril, release your right nostril, and exhale through the right.
- Inhale through the right nostril, then close it and exhale through the left.
- Continue alternating nostrils for several cycles.

Why It Works for Athletes: Alternate nostril breathing helps balance the mind and body, reducing stress and promoting mental clarity. It’s particularly useful for athletes who need to calm their nerves before a big event.

4. Pursed Lip Breathing

This is a simple technique that can help athletes regulate their breathing during intense physical activity. It involves breathing in through the nose and exhaling slowly through pursed lips (like you’re blowing out a candle).

How to Do It:

- Inhale deeply through your nose.
- Purse your lips (as if you’re going to whistle).
- Exhale slowly and steadily through your pursed lips.
- Repeat for as long as needed.

Why It Works for Athletes: Pursed lip breathing helps slow down the breathing rate and improves oxygen exchange. It’s particularly useful during endurance activities like running, cycling, or swimming.

When and How to Use These Breathing Techniques

Now you might be wondering, "When should I actually use these breathing techniques?" The good news is, you can use them at various points during your athletic routine:

Pre-Game or Pre-Competition

Nervous before a big event? Diaphragmatic breathing or box breathing can help calm your nerves and get you in the zone. These techniques activate your parasympathetic nervous system, reducing anxiety and helping you focus on the task at hand.

During Intense Training or Competition

When you’re in the heat of competition, you can use pursed lip breathing to regulate your breath and maintain your stamina. This technique helps prevent you from getting winded too quickly and ensures your muscles get the oxygen they need.

Post-Game or Recovery

Breathing isn’t just about performance—it’s also about recovery. After a tough game or workout, deep breathing exercises like diaphragmatic breathing or alternate nostril breathing can help your body relax and recover faster. These techniques lower your heart rate and promote muscle relaxation, helping you bounce back quicker for the next event.

The Mental Benefits of Controlled Breathing

Beyond the physical benefits, controlled breathing can have a massive impact on an athlete’s mental game. Here are just a few of the mental benefits athletes can experience from practicing proper breathing techniques:

1. Enhanced Focus: Controlled breathing helps quiet the mind and eliminate distractions, allowing athletes to stay laser-focused on their performance.

2. Reduced Stress and Anxiety: Breathing techniques help lower cortisol levels, reducing stress and promoting a sense of calm—even in high-pressure situations.

3. Increased Confidence: When athletes feel in control of their breathing, they feel more in control of their overall performance, boosting their confidence.

4. Better Decision Making: A calm and focused mind makes better decisions. Whether it’s choosing the right moment to pass the ball or knowing when to conserve energy, breathing techniques allow athletes to think more clearly and make smarter choices.

Final Thoughts

Breathing is one of those things we do without thinking about it. But for athletes, learning how to control their breath can be a game-changer. From boosting physical endurance to enhancing mental clarity, the benefits of proper breathing techniques are undeniable.

So the next time you’re prepping for a big game, or even just hitting the gym, take a moment to focus on your breath. It might just be the secret weapon you didn’t know you needed.