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Breathing Exercises for Soccer

Football is ninety minutes of repeated sprints with almost no planned rest. Players who recover their breath in the few seconds when play stops arrive at the next sprint fresher, and a calm head over a penalty or a set piece is half the kick.

How to use them

Use the Physiological Sigh in the tunnel or before a penalty: two short inhales and one long exhale settle you fast. Tactical Recovery Breath is for every stoppage, from throw-ins to injuries. Side-Stitch Relief helps when a cramp sets in mid-match, and Cool-Down Descend is for after the final whistle.

New to this? Start with Physiological Sigh: Double inhale + long exhale. Fastest way to calm down.

In training

Breath mechanics while you move.

• Side-Stitch Relief — Deep belly breaths with sharp exhales to release a stitch.

Game day: before and between efforts

Before and between efforts.

• Physiological Sigh — Double inhale + long exhale. Fastest way to calm down.

Recovery

Bring the system back down.

• Tactical Recovery Breath — Rapid recovery between bursts for combat and team sports.
• Cool-Down Descend — Progressively slower breathing to close out a session.

Get the app

dubchi is free in the browser at dubchi.com (it installs as an app and works offline) and on Android, on Google Play. No account is needed to practise.

Other sports

Breathing Exercises for Basketball · Breathing Exercises for Running · Breathing Exercises for Trail Running · Breathing Exercises for Cycling · Breathing Exercises for Swimming · Breathing Exercises for Triathlon · Breathing Exercises for Rowing · Breathing Exercises for Freediving · all sports

General information about breathing practices, not medical or coaching advice.