WHY BREATHWORK?

Your breath directly influences your nervous system, allowing you to control your physiological state and optimize performance. As a pitcher, you need:

• Sympathetic activation (SNS) – For explosive power, laser focus, and quick reactions on the mound.

• Parasympathetic activation (PNS) – For composure, endurance, and oxygen efficiency between pitches and innings.

Mastering when and how to activate each system will help you stay calm, powerful, and in control.

PRE-GAME BREATHING:
ACTIVATING FOCUS AND CALM

1. Warm-Up — Calming the Nervous System

• Anxiety before a game is normal, however, it can increase shallow breathing & tension → leads to wasted energy.

• Goal: Control your breathing to steady your nerves, lower heart rate, improve oxygen delivery, and prime the body for focused energy.

💨 How To Breath: Nose - Slow - Light - Low

• Nose Breathing: Breathe through your nose only, close your mouth → boosts CO2 and oxygen delivery.

• Slow Breathing: Take fewer breaths per minute. Inhale and exhale at a controlled, relaxed pace (e.g., 4-5 seconds in, 5-6 seconds out). → Slows your heart rate, soothes your vagus nerve, keeps you composed, calms the body, reduces anxiety.

• Light Breathing: Breathe in gently, as if you're sipping air through your nose. No big gulps of air.

• Low Breathing: Breathe into your belly (not your chest) your stomach should rise slightly, while your shoulders stay relaxed → Maximizes lung capacity for better endurance.

Technique: 4-4-6 Breath

1. Inhale through the nose, slow, light, low (4 sec)

2. Hold your breath (4 sec)

3. Exhale through the nose (6 sec)

4. Repeat for 3-5 minutes

5. Note: Visualize a positive desired outcome and positive self talk during this breath

• Benefits: ✓ Builds composure under pressure ✓ Lowers heart rate and stress levels ✓ Improves focus and composure ✓ Enhances oxygen efficiency for the game.

ON-THE-MOUND BREATHING:
COMMAND AND CONTROL

1. Between Pitches – Staying Calm and Laser-Focused

• Goal: Maintain composure and reset for each pitch.

• Technique: Coherent Breathing (5:5 Ratio)

  1. Inhale through the nose (5 sec)

  2. Exhale through the nose (5 sec)

  3. Repeat 3-5 times between pitches

• Benefits: ✓ Keeps heart rate steady ✓ Prevents emotional fatigue ✓ Enhances pitch precision

2. High-Pressure Situations – Regaining Control

• Goal: Reduce nervous tension before crucial pitches.

• Technique: Extended Exhale Breathing

  • Inhale through the nose (4 sec)

  • Exhale through the nose (8 sec)

  • Repeat 2-4 times before executing a critical pitch

• Benefits: ✓ Lowers cortisol and stress ✓ Increases focus under pressure ✓ Prevents "overthrowing" and maintains accuracy

RECOVERY BREATHING:
POST-INNING & POST-GAME

1. Between Innings – Recovery for Longevity

• Goal: Lower heart rate and re-oxygenate muscles.

• Technique: Nasal Recovery Breathing

  • Breathe only through the nose

  • Light, slow, and deep breaths for 2 minutes

• Benefits: ✓ Speeds up recovery between innings ✓ Keeps the nervous system balanced ✓ Reduces fatigue for later innings