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Tom Seabury

The interplay of breath and emotion

Updated: Mar 6

The relationship between breathing and emotions is a profound and intricate connection that is pivotal in shaping our mental states. In the realm of sport, where the fine line between success and setback often hinges on mental composure, understanding and harnessing this connection becomes paramount. 


Breathing serves as a powerful bridge between the conscious and subconscious mind, influencing our emotional responses and physiological states. Rapid, shallow breaths often accompany heightened stress or anxiety, while slow, deep breaths are synonymous with a calm and focused state of mind. 


This interplay is a fundamental aspect of the human experience and directly impacts athletes aiming to optimise their mental and emotional well-being during training and competition.


For athletes and coaches alike, recognising the profound impact of breathing on emotions is crucial for enhancing performance and well-being. In the heat of competition, emotions can run high, and the ability to regulate them can be a game-changer. 


Conscious control of breathing becomes a tool to modulate the nervous system, influencing the athlete's overall state of arousal and emotional balance. This awareness empowers athletes to manage stress, anxiety, and pressure effectively, ensuring that emotions are harnessed rather than being a hindrance to optimal performance. 


Coaches, as mentors and guides, play a pivotal role in imparting these skills, fostering a culture where athletes are equipped with tools to navigate the emotional complexities of their sporting journey.


Breathing Techniques for Emotional Regulation


Diaphragmatic Breathing:

Also known as belly or deep breathing, diaphragmatic breathing involves inhaling deeply through the nose, allowing the diaphragm to expand and the abdomen to rise. This technique promotes a full exchange of oxygen and carbon dioxide, activating the body's relaxation response. Athletes can practice diaphragmatic breathing during warm-ups, cooldowns, or moments of high stress to promote emotional equilibrium.


Box Breathing:

Box breathing, or square breathing, is a technique that involves inhaling, holding the breath, exhaling, and holding again—all for equal counts. This rhythmic and controlled pattern helps regulate the autonomic nervous system, fostering a balanced emotional state. Athletes can use box breathing before a competition or during breaks to maintain focus and composure.


Rhythmic Breathing:

In rhythmic breathing, individuals establish a consistent and controlled pattern of inhalation and exhalation. This technique aligns with the body's natural rhythms, promoting a sense of calm and balance. Athletes can incorporate rhythmic breathing into their routines during training drills or as part of a mental preparation regimen before competitions.


Tactical Breathing:

Tactical breathing, commonly employed in high-pressure situations, involves deliberate control of the breath to enhance focus and decision-making. Athletes can use this technique during critical moments in a match to stay composed and make strategic choices with clarity.



In the world of sports, where mental resilience is as vital as physical prowess, the mastery of breathing techniques emerges as a cornerstone for athletes and coaches alike. 


By understanding the profound influence of breath on emotions, athletes can navigate the highs and lows of competition with grace and control. Coaches, as mentors, can integrate these techniques into training regimens, fostering a holistic approach to athlete development. 


Through intentional breathwork, athletes unlock a powerful tool that not only enhances performance on the field but also promotes overall well-being and mental fortitude—key ingredients for sustained success in the dynamic landscape of sports.





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