Two Breaths Every Coach Should Know
As a coach, pressure doesn’t wait for game time.
You feel it before the first whistle, in the locker room, mid-speech, or when everything’s riding on your next decision.
That’s why your breath matters.
If there's one thing you could do to calm and focus the body before a big moment — it’s your breath
It’s quick. It’s quiet. And it works.
Done right, it becomes a switch — Not just to calm you, but to reset your system, sharpen your focus, and ground you in the now.
Here are two simple techniques worth having in your back pocket:
1. The Grounding Breath
Calm your body. Settle your mind. In 90 seconds or less.
What it is:
A gentle, slow breath in and out through your nose that focuses on the exhale to bring the body into a calm, grounded state.
How to do it:
Inhale softly through your nose for 4 seconds — breathe low into your belly.
Exhale even slower through your nose for 6 seconds — long, quiet, effortless.
Repeat for 90 seconds or more, until you feel the shift (shoulders drop, heart rate slows, mind clears).
Just follow this simple rhythm.
When to use it:
When you need immediate calm
Pre-game nerves
Right before a speech
During or post conflict reset
Anytime you feel tension rise
Why it works:
The slow exhale activates your parasympathetic nervous system — the part of your body that says, “You’re safe.” It slows your heart, calms your mind, and brings you back to center.
This is the go-to breath when your heart’s pounding and you need to get clear — fast.
2. Box Breathing
Build control. Regain focus. Stay steady under pressure.
What it is:
A structured breathing pattern that creates focus and stability — used by athletes, leaders, and even Navy SEALs.
How to do it:
Breathe in a “box” pattern — 4 parts, equal length.
Inhale through your nose (4 seconds)
Hold your breath (4 seconds)
Exhale through your nose (4 seconds)
Hold again (4 seconds)
Repeat for 4–6 rounds or until you feel the shift.
When to use it:
Mental reset between meetings or drills
When you feel scattered or unfocused
To stay composed before high-stakes decisions
Tactical reset (e.g., mid-game, post-conflict, pre-speech prep)
Why it works:
Box breathing balances the nervous system and creates a steady rhythm for the mind to follow.
The breath-hold phases help stabilize attention and heart rate
Creates a rhythm that engages both focus and calm
Used by Navy SEALs for a reason — it builds control under intensity, especially in moments when you feel pulled in too many directions.
So — which one should you use?
If you only have 90 seconds before walking into the locker room and your heart's racing?
👉 Go with the Grounding Breath.
If you’ve got a few quiet minutes to mentally prepare, or you're coming off a tough moment and need to reset your focus?
👉 Use Box Breathing.
Both work. Both are simple. And both give you something to do with the stress — instead of carrying it.
Leading under pressure is par for the course. But leading from a calm, grounded place? That’s the edge.
Let your breath get you there.
How to stay calm, focused, and centered before the game, the talk, or the moment.