Breathe to De-Stress (and Perform)
The Valencia Firebats were about to play for the National Championship in La Liga Nacional de Fútbol Americano. I was playing fullback and linebacker and, after a successful playoff run, I thought I was ready to go.
After pulling a too-tight jersey over my shoulder pads and down over my head, I began to feel… different. I was uncomfortable. I was hot. Breathing was hard. This went on for the rest of my pre-game routine. I hydrated, laced up my cleats, and checked mental boxes as I put on my equipment piece by piece. The sensation worsened.
I left the locker room in search of fresh air.
It was June on the coast of Spain. The day was beautiful – perfect if we were going to the beach, but hot for a football game. Hot, humid air and imposing sunshine did not make me feel any better.
Back inside, I found an auxiliary locker room that was a bit cooler. At this point, I had become lightheaded and could not seem to get a rhythm on my breathing, which was quick and shallow. My whole body was tight. I splashed water in my face but that didn’t work. I turned the shower knob as cold as it would go and wet my hair, which had been buzzed into a mohawk for the game. It wasn’t working. I could not hear sounds or other people, I wasn’t sure where the team was at this point and was worried that the game was going to start without me.
Finally, I unbuckled my pads and laid down on the cool tile floor. I focused on my breath.
I think I was having a panic attack, possibly? If that’s not what it was, it was close. A combination of physical and psychological stressors combined in that moment and the only way to navigate them was… breathing.
I took a deep breath. Then another. It wasn’t until years later that I began to understand the science behind the method, but the method worked.
These days, even without a National Championship on the line, stress still finds it way into my life. As a coach, it’s the number one concern `new clients want to work on.
NOTE: Navigating stress is a full and complex process - I want to be clear that this article is not a ‘cure all’. But the ability to use breathing as a tool is a fantastic entry point to additional stress-reducing and performance-enhancing strategies.
Understanding the Mechanism
Once you are aware of stressors as they arise, the next step should include working to understanding the nature of stress. When we experience stress, our sympathetic nervous system triggers the body's "fight or flight" response, leading to increased heart rate, shallow breathing, and heightened tension. By consciously engaging in deep, diaphragmatic breathing, we activate the parasympathetic nervous system, promoting relaxation and a sense of calm.
A common question I receive: how should I be breathing? It’s a fair question. There are plenty of strategies out there, here are a few I have found to be effective:
Strategy One: Diaphragmatic Breathing (Deep Breathing, Belly Breathing) is common. Find a comfortable seated position or lie down on your back. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth or nose, feeling your abdomen fall. Repeat for several breaths. IMPORTANT: what you just read is the ideal recommendation, but it doesn’t always work that way in practice. In the workplace, you might just take a few deep breaths at your desk. Or step outside for a bit – you can do this while standing, or even while walking around the block.
This technique increases oxygen supply to the body, slows the heart rate, and reduces muscle tension. It can promote a sense of relaxation and is particularly effective for immediate stress relief.
Strategy Two: Box Breathing (Square Breathing, 4x4 Breathing). Box breathing is a structured technique used to regulate breathing patterns and enhance focus and calmness. It can be practiced in any position and is especially useful during moments of heightened stress or anxiety. Visualize the shape of a square. Inhale deeply through your nose for a count of four. Hold your breath for a count of four. Exhale slowly and completely for a count of four. Hold your breath again (this time, with empty lungs) for a count of four. Repeat the cycle several times.
Box breathing balances the autonomic nervous system, promoting equilibrium between sympathetic and parasympathetic responses. It is supposed to enhance mental clarity, reduce anxiety, and foster a sense of control over one’s emotions – this one is popular with the Navy Seals and other branches of the military.
Strategy Three: Physiological Sigh (Double Inhale Extended Exhale)
A physiological sigh is a deep breathing technique that involves two consecutive inhales followed by a long, slow exhale. 1) Inhale deeply through your nose, with a full chest, 2) inhale sharply again, sneak just a bit more air into your lungs, then 3) exhale slowly and completely through your mouth, emptying the lungs full. Repeat.
This breathing pattern can have several benefits, including the ability to counteract shallow breathing in states of anxiety and tension. The extended exhale component activates the parasympathetic nervous system, similar to the basic diaphragmatic breathing strategy above.
The strategy is also suggested to improving oxygen exchange: The second inhale reinflates collapsed alveoli, increasing the surface area of the lungs and allows for more thorough and efficient removal of carbon dioxide. According to a study published in Cell Reports Medicine, five minutes of physiological sighs per day can be more effective at reducing stress and improving mood than other breathing techniques or mindfulness meditation. Worth a shot!
Practice
To reap the full benefits of these breathing exercises, consistency and integration into daily routines are key. Try these as a morning ritual to start the day with clarity, as a bedtime ritual, or as a go-to in stressful situations. It might be an effort at first, but like any fitness, you’ll improve over time.
NOTE: what breathing does not do is solve problems. Instead, it allows you to return to a more comfortable state, to turn down the noise of your physical and psychological systems – this allows access to the skills, strategies, and talents you already espouse. Settle the ground within yourself, then go perform.
That day in Spain, I was ultimately able to regain my composure. We went out and won a National Championship.
So, practice. Keep practicing and find the strategy that works for you. Empowerment is possible even in the attempt. Easier said than done, sure. But worth it.