Mobility, warm-up & recovery · Recovery & breathing · Beginner · ~2 min
Slow breathing reset
Calm, slow breathing helps shift the body toward rest after training and can help between matches.
▶ How to do Diaphragmatic Breathing Exercises for Beginners — Michelle Kenway (YouTube)
More videos: Diaphragmatic breathing (NewYork-Presbyterian Hospital) · Diaphragmatic Breathing | UCLA Integrative Digestive Health and Wellness Program (UCLA Health)
Prescription2 min
EquipmentExercise mat
ImpactLow
FormatSolo
Starting position
Lie on your back with knees bent, or sit comfortably. One hand on the belly.
How to do it
- Breathe in through the nose for about 4 seconds, belly rising.
- Breathe out slowly for about 6 seconds.
- Continue for the set time; relax the jaw and shoulders.
Technique cues
- Long, easy exhale
- Do not force big breaths
Common mistakes
- Over-breathing (getting light-headed: just breathe normally)
Easier
Shorter time.
Harder
Longer time, or box breathing (4-4-4-4).
Safety
- If you feel light-headed, return to normal breathing.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.