Being an athlete is an incredible experience. It takes both dedication and discipline to hone one’s craft and deliver top-notch performance. However, the road to becoming a successful athlete is not always a bed of roses. Pre and post-workout routines can make all the difference when it comes to an athlete’s well-being – and mindful breathing is a technique that provides significant benefits.

👉 Mindful breathing is a technique where one focuses on their breath, consciously deepens it, and pays undivided attention to their respiration.

Here are some mindful breathing techniques that athletes can integrate into their pre and post-training routines for better outcomes.

1. Diaphragmatic Breathing

Diaphragmatic breathing is one of the most commonly used breathing techniques. It helps athletes to develop a sense of calmness, relieve anxiety and improve lung capacity for better performance.

To practice, sit down or lie comfortably, close your eyes, and place your hand on your stomach. Take deep breaths for a count of five, and feel your stomach expand as you inhale. Then, hold for 2 seconds and exhale for a count of 7. Repeat the technique five to 10 times or until you feel your body relax.

An athlete sitting cross-legged on the floor, breathing in deeply with their hand on their stomach.

2. Box Breathing

Box breathing is a simple technique that can be done before or during a workout. It helps to regulate the breath and optimize the intake of oxygen.

To do this technique, inhale deeply for a count of 4, hold for 4, exhale for a count of 4, and hold for another 4. Repeat these steps for 5-10 minutes or until you feel relaxed and energized.

A drawing of a person taking a deep breath and holding it for 4 seconds, then exhaling and holding it for another 4 seconds.

3. Alternate Nostril Breathing

This technique helps athletes to reduce stress, anxiety, and tensions. It also improves focus, balance, and self-awareness.

To practice, sit cross-legged comfortably, cover your left nostril and inhale through your right nostril for a count of 5. Then cover your right nostril, holding your breath for 3 seconds then exhales slowly for a count of 8. Repeat the cycle three to five times.

A person sitting crossed-legged with their left hand on their knee and their right hand bringing their left nostril closed while they breathe in through their right nostril.

4. Lion’s Breath

This technique is a yoga breathing exercise that helps athletes to release stress and tension, boost mental clarity, and increase energy levels. It also relieves congestion and rejuvenates the facial muscles.

To do this technique, kneel down, take a deep inhale, then exhale forcefully through your mouth with an open jaw while sticking out your tongue and making a “ha” sound like a lion. Repeat five to ten times.

A drawing of a person sticking their tongue out with their eyes closed, making a "ha" sound.

Conclusion

Mindful breathing techniques provide athletes with a powerful tool to manage stress, improve concentration, and optimize their overall well-being. These techniques can be done pre and post-workout routines for maximum benefits. Incorporating mindful breathing techniques alongside physical training can lead to an increase in athletic performance, and a healthy body and mind.

A photo of an athlete smiling after completing a workout.