All Tools
Exercise
4–8 breathing (extended exhale)
Lower arousal level: Heart rate down, field of vision wide again, head ready for action again.
Do it now.
4–8 breathing (extended exhale)
01:00
- 1Stand or sit steady. Feet firmly on the ground, shoulders relaxed.
- 2Breathe in through your nose for 4 seconds – not to your max, just calmly.
- 3Breathe out for 8 seconds through your slightly open mouth, as if blowing through a straw.
- 4Repeat this 5 times. Count internally; that keeps your mind busy.
- 5Last breath: on the exhale, say a word, e.g. 'ready'.
When to use
In the changing room, on the way onto the court, during a timeout, or after the match when your heart's still racing.
What's in it for you
Lower arousal level: Heart rate down, field of vision wide again, head ready for action again.
Foundation & Method
Arousal RegulationStress ManagementMindfulness
- Arousal Regulation: Breath control with prolonged exhalation as a standard method of arousal regulation – Longer exhalation increases parasympathetic activity (vagal activation).
- Psychological Skills Training: Psychological Skills Training: Core Competency Activation Regulation
Relevant to this
These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.