Your hands are sweating. Your heart is pounding. Your mind keeps jumping to worst-case scenarios. The competition starts in fifteen minutes, and your body has decided this is a survival situation.
Here's the thing: you can't think your way out of this state. The anxiety lives in your nervous system, not your conscious mind. But you can breathe your way out of it.
Breathwork is the fastest, most reliable path from anxious to focused. It works because breathing is the one autonomic function you can control consciously, and it directly influences the others. Change your breath, and heart rate, muscle tension, and stress hormones follow.
The Science of Breathing and Anxiety
The autonomic nervous system has two branches: sympathetic (fight-or-flight) and parasympathetic (rest-and-digest). Competition anxiety is the sympathetic branch overactivating—your body is preparing for survival when it should be preparing for performance.
The vagus nerve, which controls parasympathetic response, is directly stimulated by certain breathing patterns. Slow exhales, in particular, send a signal to your brain that the threat has passed. It's not a metaphor—it's neurophysiology.
Research published in Frontiers in Psychology found that controlled breathing interventions significantly reduced competitive anxiety in athletes while improving performance markers. The effects were measurable within a single session.
The techniques below aren't wellness trends. They're tools that work predictably when applied correctly.
Technique 1: Physiological Sigh
This is the fastest reset available. It takes about fifteen seconds and can be done anywhere without anyone noticing.
The pattern: 1. Inhale through your nose until your lungs are about half full 2. Take a second, shorter inhale on top of the first (topping off your lungs) 3. Exhale slowly through your mouth until completely empty 4. Repeat 1-3 times as needed
Why it works: The double inhale fully inflates the tiny air sacs (alveoli) in your lungs. This maximizes carbon dioxide offload on the exhale, which is what signals your nervous system to calm down. A single inhale doesn't achieve the same effect.
This pattern occurs naturally—it's what you do when sighing or when you cry. You're essentially triggering your body's built-in calming mechanism on purpose.
When to use it: - In the minutes before competition starts - After a mistake during competition - During breaks in play - Any moment you notice anxiety spiking
One Stanford study found that just 5 minutes of cyclic sighing (repeated physiological sighs) reduced anxiety more effectively than 5 minutes of mindfulness meditation. For acute competition anxiety, this is the first tool to reach for.
Technique 2: Box Breathing
Also called square breathing, this technique creates a controlled rhythm that disrupts anxiety spirals and builds sustained calm.
The pattern: 1. Inhale through your nose for 4 counts 2. Hold your breath for 4 counts 3. Exhale through your mouth for 4 counts 4. Hold empty for 4 counts 5. Repeat for 4-8 cycles
Why it works: The equal intervals create a predictable rhythm that your nervous system can synchronize with. The breath holds give your body time to absorb oxygen and offload carbon dioxide fully. The pattern requires enough attention that anxious thoughts have less space to run.
Navy SEALs use box breathing before high-stakes operations. The technique has been part of tactical training for years because it works under pressure.
When to use it: - During warm-ups before competition - In the locker room before taking the field - Any time you have 2-3 minutes for a reset - As part of a regular pre-game meditation routine
Start with 4-count intervals. If that feels easy, increase to 5 or 6 counts. If it feels too difficult, drop to 3 counts. The rhythm matters more than the duration.
Technique 3: Extended Exhale
This is the simplest technique and works well during competition when you need to calm down without losing focus on the game.
The pattern: 1. Inhale through your nose for 3-4 counts 2. Exhale through your mouth for 6-8 counts 3. Repeat for 4-6 breaths
Why it works: The exhale is when parasympathetic activation occurs. By deliberately extending the exhale relative to the inhale, you shift the balance toward calm. It's like pressing the brake pedal on your nervous system.
When to use it: - During competition in any break in action - While walking back to position after a play - Between points, innings, or shifts - While waiting on the bench
This technique is subtle enough that you can use it while appearing to focus on the game. It doesn't require closing your eyes or stopping movement.
Building Your Breathwork Practice
These techniques work in the moment, but they work better with practice. Like any skill, breathwork improves with repetition.
Daily practice (5-10 minutes): - Use box breathing as a structured meditation practice - The Return app timer can time your sessions - Practice when calm to build the skill for when you're not
Weekly stress exposure: - Practice techniques during training, before hard workouts - This creates positive associations and builds habit - You're training your nervous system to find calm on command
Pre-competition routine: - Include breathwork in your warm-up ritual - Use the same technique every time to build automaticity - The familiarity itself becomes calming
Athletes who practice breathwork regularly report that the techniques become more effective over time. The nervous system learns to respond faster and more completely.
Common Questions
I feel lightheaded when I do this. Is that normal?
Some lightheadedness is possible, especially with extended exhales or if you're hyperventilating from anxiety. If it happens, return to normal breathing for a minute before trying again. The techniques shouldn't require force or strain.
What if I can't slow my breathing down?
Start where you are. If 4-count breaths are too long, use 2 or 3 counts. The pattern matters more than the speed. As your nervous system calms, you'll naturally be able to extend the intervals.
Should I breathe through my nose or mouth?
Generally: inhale through the nose (filters and warms the air, creates slight resistance), exhale through the mouth (allows fuller release). But this isn't strict. Nasal-only breathing works fine, especially for box breathing.
Can I do this during competition?
Extended exhale breathing absolutely. Box breathing is harder mid-competition because it requires attention. Physiological sighs can be done instantly during any break in play.
What about when I'm physically exerting?
These techniques are for pre-competition and breaks in action. During physical exertion, your breathing will naturally adjust to metabolic demands. The goal is to arrive at exertion in a calm state, not to control breathing during the effort itself.
When Breathwork Isn't Enough
Breathwork handles acute, situational anxiety well. It's less effective for chronic anxiety or deeply ingrained fear patterns.
If you're dealing with: - Anxiety that persists despite consistent breathwork practice - Performance fears rooted in past experiences - Fear of reinjury that affects your play - Anxiety that significantly impairs your daily life
Consider working with a sport psychologist. Breathwork can be part of a broader intervention but may not be sufficient alone.
Start Simple
Pick one technique. Practice it for a week. Then add it to your pre-competition routine.
You don't need to master all three. One reliable tool you can access under pressure is worth more than three techniques you half-remember.
The physiological sigh is the fastest and most portable. Box breathing builds the deepest calm. Extended exhale works best during competition. Choose based on your needs.
Your nervous system isn't your enemy—it's trying to help. It just needs better information about what kind of performance you're preparing for. Breathwork provides that information directly.
Return is a minimal meditation timer for athletes. Its clean interface supports breathwork practice without distraction. Download Return on the App Store.