The focus for today is learning to breathe. Sounds silly, I know, but so important!!!
Learning to control your breath is powerful and leads to so many benefits as an athlete.
Some benefits include:
🗣Improving circulation
🗣Relaxing the body
🗣Reducing stress
🗣Increasing awareness
🗣Boosting immunity
……. and more!
Breathing is considered to be involuntary, meaning we usually don’t have to think about it since it happens on its own. When we are anxious, nervous or working at a high RPE, our breath naturally speeds up. Think about how you respond to this increased breathing rate…usually quick and shallow. For many, it is uncomfortable and takes attention away from focusing on their performance goal.
Being able to take control over this “involuntary” act puts your in the driver seat. The goal is to make your breathing rate long and deep….nice and controlled.
A great example of this is if you’ve ever been around a child that is crying uncontrollably. Most times we tell them to relax and take a few deep breaths. Then we notice them become calmer, more in control and starting to relax.
Your challenge today is to practice controlled breathing once an hour. This will only take a few seconds.
Follow these steps:
1. Tell yourself that it is time to practice your breathing
2. Get into a relaxed position (standing or seated) with shoulders relaxed and back straight
3. Inhale through your nose, slowly, for the count of 4 seconds
4. Hold the breath at the top for 4 seconds
5. Exhale through your mouth for 4 seconds
6. Reset for 4 seconds and repeat 3-4 times
It might take a few times before feeling comfortable with this new style of breathing. Try not to judge yourself during this. Remain open to how you feel afterwards!
Comments