Breathing is automatic, but learning to control it can transform your recovery, focus, and resilience.
Breathwork routines are now used by athletes across sports to reset under pressure and prepare for sleep.
Take Tom Evans, the ultra-runner and 4CAST athlete. He uses breathing exercises as part of his endurance tool kit.
“After long races, the body’s in bits," said Tom.
"Breathwork is what calms me down. My heart rate drops, my stress fades, and I can actually sleep.
"It sounds simple, but it’s one of the most powerful recovery tools I use."
The experts agree. Patrick McKeown, author of 'The Oxygen Advantage', believes that slowing down the process is key.
“Most of us over-breathe - fast, shallow, through the mouth," he said.
"Slowing down, using the nose, and engaging the diaphragm restores balance in the nervous system and supports recovery.”
James Nestor, author of 'Breath', adds:
"Breathwork is a bridge. It connects the mind to the body.
"Athletes can use it to reduce stress before competition, recover faster afterwards, and improve focus in between."
A PRACTICAL ROUTINE FOR YOU
1. Box breathing:
Inhale, hold, exhale, hold - four times. This is great for stress and focus
2. The 4-7-8 method:
Inhale for four seconds, hold for seven, exhale for eight. This is very effective before sleep
3. Alternate nostril breathing:
This balances your left and right brain activity. It's very good for clarity and calm
4. Diaphragmatic breathing:
Place your hand on your stomach and take slow breaths. This helps your recovery post-training
WHEN TO USE YOUR ROUTINE
1. Pre-game nerves? Box breathing
2. Post-training recovery? Diaphragmatic breathing
3. Before sleep? The 4-7-8 method
4. Midday reset? Alternate nostril breathing
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