🧠 Any Sport · 30s reset
Pressure Breathing
Down-regulate a racing system so you can execute.
The routine
- 1Notice the speed/tension — that’s the cue.
- 2Inhale 4 seconds through the nose.
- 3Exhale slowly for 6 seconds.
- 4Repeat three times; feel the shoulders drop.
- 5Return to your normal routine.
Cues
Self-talk cue
“Slow the breath, slow the moment.”
Breath pattern
Three rounds of 4-in / 6-out (longer exhale).
Physical anchor
The long exhale is the anchor.
Reflection
Did slowing my breath slow my decisions down too?
When & how to use it
When: Any high-pressure moment in any sport.
Practice it: Practice the 4-6 breath daily so it’s automatic under pressure.
Breathe gently and never hold your breath to the point of discomfort. If you feel light-headed, return to normal breathing.
Run this with the coach, live
Get this reset the instant you need it, plus a drill to make it automatic.
Open the Mental Performance Coach