What’s the first thing you do when you’re born and the last thing you’ll do before you die? You breathe. Yet, despite its importance, proper breathing isn’t something most of us are taught—not in school, sports, or even everyday life. But learning how to control your breath can be a game-changer, not just for your performance but for your quality of life.

The Link Between Your Breath and Your Body

Think about what happens to your body when you’re nervous. Your muscles tighten, your stomach knots, your hands may sweat, your body feels cold, and your breathing becomes short and quick.

Now, compare that to how you breathe when you’re relaxed—whether lounging on the couch or sound asleep. Your breath slows, deepens, and steadies.

Here’s the key: when you can control your breath, you can guide your body into the physiological state you want. Instead of letting nerves hijack your performance, you can access your full talent and think clearly under pressure. Better yet, focusing on your breath reduces anxiety by anchoring you to something you can control. (For more on this concept, see my blog on Control the Controllable: The Key to Reducing Anxiety and Boosting Performance.)

The 4-6 Breathing Method: Simple, Effective, and Transformational

There are many breathwork techniques, but the 4-6 method is my go-to, both for myself and my clients. Here’s how it works:

1. Breathe in through your nose for 4 seconds.
2. Breathe out through your nose for 6 seconds.

Why does this work?

• Nasal Breathing: Breathing through your nose helps you regulate airflow better than mouth breathing, which can feel uncontrolled or lead to gasping. This keeps your breathing steady and prevents hyperventilation, especially during high-pressure moments.
• Present-Moment Focus: When you count “1, 2, 3, 4…” during your inhale, your mind is focused on the now—not on past mistakes or future worries. This focus is critical for pulling your attention away from external distractions and grounding yourself in the moment.
• Relaxation Response: The extended exhale (6 seconds) naturally slows your heart rate, helping your body enter a state of calm.

Athlete Action: Try it now. For one minute, breathe in for 4 seconds and out for 6 seconds. Count all the way to “60” without resetting back to zero after “10.” This small adjustment helps keep your mind engaged and eliminates the need for a timer.

Other Breathwork Techniques

While the 4-6 method is my favorite, other effective techniques include:

1. Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat.
2. 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

Both methods are excellent for controlling your breath and calming your mind. In fact, the 4-7-8 technique has been proven by the VA hospital to reduce PTSD symptoms in veterans when practiced regularly.

Why I Recommend 4-6 Breathing

While all breathwork techniques are beneficial, I recommend 4-6 breathing to my clients for two main reasons:

1. No Breath-Holding: I’ve found that holding my breath during competition (as in box breathing or 4-7-8) can make me lightheaded. The 4-6 method avoids this entirely, making it easier to use under pressure.
2. Easy to Track: With increments of 10, 4-6 breathing makes it simple to track your progress. For example, during a 5-minute session, I count to 100 three times.

Breathwork in Your Daily Routine

Breathwork, like any other skill, requires practice. If you want to access its full benefits during competition or high-stress situations, you need to train it daily.

Start your morning with 1 minute of 4-6 breathing to center yourself and set the tone for the day. Over time, increase your practice by 1 minute each week until you’re doing 5 minutes daily.

Here’s the reality:

• 1 minute of breathing is just 0.0007% of your day.
• 5 minutes is only 0.004% of your day.

That’s a tiny investment of time for a skill that can transform your performance and mental state.

Why Daily Practice Matters

Many athletes talk about breathwork but struggle to use it effectively in the heat of competition. Why? They don’t practice it consistently.

Think of it like putting in golf. If you never practice putting, would you expect to sink every shot during a tournament? Of course not. The same principle applies here: practice creates muscle memory. When you train your breath daily, you’ll build the mental muscle needed to access this skill when it matters most.

Mind Strength Skill:

• 4-6 Breathing
• Breathe in through your nose for 4 seconds.
• Breathe out through your nose for 6 seconds.

Mind Strength Workout for the Week:

1. Start with 1 minute of 4-6 breathing each morning.
• Add 1 minute per week until you reach 5 minutes daily.

“To control your life, control your mind. To control your mind, control your breath.” – Stephen Richards