Mike Hartman, a performance coach and former professional athlete, explains how box breathing helps athletes manage stress and sharpen focus. The technique: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Do it for 3 to 5 minutes before competition or recovery.
Questions this episode answers
Mike Hartman (performance coach and former professional athlete).
Four counts for inhale, hold, exhale, and hold (4-4-4-4).
Three to five minutes per session.
August 1, 2024.
healthymindsetapp.com.
Chapters
Welcome to the Healthy Mindset App podcast where host Mike Hartman, a performance coach and former professional athlete, brings his passion to help athletes and workplace athletes achieve their dreams and goals while being mindful of everything else in life. Mike also uses this platform to share his targeted assessment applications. Healthy Mindset Course Meditation and Goal Setting Technique for the Athlete and Workplace Athlete we're glad you're here. Now let's dive headfirst into this episode of the Healthy Mindset App Podcast Podcast. Here's your host, Mike Hartman.
Why Box Breathing for Athletes? Before incorporating any new breathing or relaxation techniques into your routine such as box breathing, it is essential to consult with a healthcare professional or doctor to ensure it is appropriate for your specific health needs and conditions. Box breathing, also known as foursquare breathing, is highly beneficial for athletes due to its effectiveness in managing stress, enhancing focus and improving overall performance. Here's why it's particularly valuable. Stress Reduction High pressure situations are common in sports. Box breathing helps activate the parasympathetic nervous system, which counteracts the body's stress response by, during competitive scenarios. Improved focus and Concentration the methodical nature of box breathing requires focus on timing and the process of breathing, helping to clear the mind of distractions crucial during training or competition. Enhanced Performance by calming the mind and body, athletes can perform at their best. Controlled breathing ensures a steady supply of oxygen to the muscles and brain, optimizing performance and endurance. Regulation of the heart rate. Intense physical activity elevates the heart rate. Learning to control it through techniques like box breathing can be particularly useful during both training and recovery phases. Mental Resilience. Regular practice of box breathing can enhance mental resilience, enabling athletes to remain calm and composed even in challenging situations. This mental toughness is vital for high stakes environments. Better recovery Post exercise recovery is as crucial as the activity itself. Box breathing can help reduce the heart rate and promote relaxation, aiding in faster recovery after intense physical exertion. Incorporating box breathing into training routines can thus be a game changer for athletes, helping them leverage the psychological and physiological benefits to gain a competitive edge. Box breathing exercise for athletes foreign. Welcome athletes. Today we'll focus on a breathing technique known as box breathing. This method is excellent for reducing stress, enhancing concentration and preparing mentally and physically for peak performance. Let's find a comfortable seated or standing position. If you're sitting, keep your back straight and feet flat on the ground. If standing, position your feet shoulder width apart and gently relax your knees. STEP 1 EXHALE. Begin by exhaling all the air from your lungs. Engage your core as you push out the last bit of breath, fully emptying your lungs. Step 2 inhale. Slowly inhale through your nose, counting to four. Silently. Feel your chest and belly expand with air, visualizing filling a box from the bottom up. Step three hold. Hold your breath for another slow count of four. During this hold, keep your body relaxed and imagine the oxygen you've inhaled fueling your muscles and brain. Step 4 exhale gently exhale through your mouth for a count of four. As you release the air, visualize pushing out any tension or anxiety. Step five hold. Hold your breath once again for a count of four. After exhaling, Feel the stillness of your body and mind. Step six repeat. Continue this pattern for three to five minutes. Inhale. Hold. Exhale. Hold each segment lasting for four counts. Maintain a steady rhythm that feels natural to you. As you practice box breathing. Remember, this is a moment for you, a moment to ground yourself, to clear your mind and to enhance your focus. Use this technique before competitions, during breaks, or in your daily training. When you finish, take a moment to notice how you feel. Observe any changes in your body or mind. Carry this focused and calm energy with you as you continue with your day or step into your next challenge. Thank you for taking this time for yourself. Remember, mental strength is just as important as physical prowess in achieving athletic excellence. Foreign.
We're so glad you joined us for this episode of the Healthy Mindset App Podcast with your host, Mike Hartman. If you're enjoying the show, please feel free to rate, subscribe and leave a review wherever you listen to your podcast. That helps others find the show, and we greatly appreciate it. To dive deeper and learn more about the Healthy Mindset program, or to get in touch with Mike, please Visit our website healthymindsetapp.com thanks again for listening and we hope you'll join us again in the next episode of the Healthy Mindset App Podcast. Until then, be well.
