Top Athletes Swear By This...

Breathe in, breath out.

When pressure builds in a game—your heart races, your legs get heavy, your vision narrows—most athletes focus on their body. But what if your best tool for recovery and control was something as simple as your breath?

Actually, maybe not as important as sleep but it actually makes a huge difference.

The ability to control your breathing can improve performance in the moment, help you recover between shifts, and regulate your nervous system under stress.

It’s not just a relaxation trick—it’s a competitive advantage.

Why Breathing Matters in Performance

When your breathing is out of control, so is everything else:

• Heart rate spikes

• Decision-making slows

• Muscles get tight

• Confidence drops

But when you take control of your breath, you take control of your body and mind.

Here’s what controlled breathing can do:

• Regulate heart rate during high-stress moments

• Sharpen focus under pressure

• Speed up recovery between shifts or saves

• Reduce anxiety and tension during competition

This isn’t theory—it’s built on physiology. When you slow your breathing, especially through your nose, you activate your parasympathetic nervous system—your body’s natural “reset switch.”¹

Two Breathing Techniques Every Athlete Should Know

1. Nose Breathing Between Shifts or During Breaks

Breathing through your nose (instead of your mouth) during low-intensity moments or between shifts:

• Improves oxygen delivery to your muscles

• Slows heart rate

• Promotes better CO₂ tolerance and endurance

Try this: After a shift or rep, inhale through your nose slowly for 4–5 seconds, exhale through your nose or mouth for 6–8 seconds. Repeat 4–6 times.

2. Box Breathing for High-Pressure Situations

Box breathing is used by athletes, special forces, and high-performers to manage stress and stay composed.

The pattern:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

  Repeat for 1–2 minutes or as needed before a shift, before a big moment, or after a mistake to reset.

It’s simple. It works. And it puts you back in control.

Why This Matters for Goalies and Players

Goalies: Controlled breathing between whistles keeps your nervous system balanced. It reduces over-arousal, sharpens vision, and helps you stay locked in from start to finish.

Skaters: Fast transitions and intense shifts elevate your heart rate quickly. Breath work between shifts and in the box helps bring your system back down faster, so you’re more recovered for the next rep.

Key Takeaways

• Breathing affects performance—physically and mentally

• Nose breathing during low-intensity moments supports recovery

• Box breathing helps manage nerves and reset under pressure

• Like any skill, breathing control improves with practice

Sick of not knowing what to do when you get on the ice every day?

-Dr. Jamie Phillips

Ghost Rehab | Elite Goalie Method

References

1. Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses. 2006;67(3):566–571.

2. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353.

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