When the pressure is high, whether it’s before your routine, right after a mistake, or in the middle of a tough practice, your breath can be your reset button.

Science proves it: Controlled breathing can lower cortisol (your stress hormone), reduce heart rate, and improve focus and performance. A 2017 study in Frontiers in Psychology showed that slow, intentional breathing improves emotional control and cognitive function, both critical for elite athletes and peak performance.

Here are 3 techniques to try:

1. Box Breathing (4-4-4-4)

Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. Repeat 2–3 times.
Great for calming nerves fast.

2. 2:1 Exhale (Breathe Out Longer)

Inhale for 3 counts, exhale for 6.
This activates your body’s calming system instantly.

3. Power Breath

One deep inhale, one strong exhale, repeat 3 times with shoulders back.
Use this when you need to boost confidence before stepping up.
Control your breath, command your moment.

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