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Breathing to WIN

Iron Camp's 7-Day Breathing Program for Enhanced Focus & Control in Sports

Day 1: Diaphragmatic Breathing

  • Duration: 5 minutes

  • How: Sit or lie down, place one hand on your chest and another on your abdomen. Inhale deeply through the nose, expanding your abdomen. Exhale slowly through the mouth.

  • Purpose: Improves core muscle stability, enhances lung volume, and promotes relaxation.

Day 2: Box Breathing

  • Duration: 5 minutes

  • How: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat.

  • Purpose: Increases focus, reduces stress, and regulates the autonomic nervous system.

Day 3: Alternate Nostril Breathing

  • Duration: 7 minutes

  • How: Sit comfortably. Close the right nostril and inhale through the left. Close left nostril and exhale through right. Switch and repeat.

  • Purpose: Balances the nervous system and improves lung function.

Day 4: 4-7-8 Breathing

  • Duration: 5 minutes

  • How: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat.

  • Purpose: Promotes relaxation, improves sleep quality, and increases mental clarity.

Day 5: Buteyko Breathing

  • Duration: 10 minutes

  • How: Take a small, silent breath in and out through the nose, then hold your nose to prevent any additional air intake. Hold until you feel a strong urge to breathe.

  • Purpose: Increases oxygen delivery to the tissues and organs, enhancing overall sports performance.

Day 6: Resonant or Coherent Breathing

  • Duration: 10 minutes

  • How: Inhale for 5 seconds, then exhale for 5 seconds, without pause, creating a resonant frequency.

  • Purpose: Improves stress response, increases heart rate variability, and enhances mood.

Day 7: Breath Awareness Meditation

  • Duration: 15 minutes

  • How: Sit quietly and focus entirely on the natural rhythm of your breath. Observe the sensation of air entering and leaving your body.

  • Purpose: Enhances focus, mental clarity, and self-awareness, which are crucial for optimal sports performance.

Note: Consistency is key. Practice these exercises at the same time each day to build a healthy breathing habit that enhances mental and physical performance in sports. Make sure to maintain a comfortable and relaxed posture during each exercise, avoid straining, and focus on the flow of your breath. Each exercise is designed to enhance your lung capacity, control, and efficiency, essential components for athletic excellence.

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