Start-Line Reset
Focus · Beginner · 4 rounds
Long exhales to tame pre-race nerves in the final minutes.
In the last minutes before a race or match, adrenaline is useful - panic is not. A held inhale followed by a very long exhale keeps arousal in the optimal zone: alert, loose, ready. Used on pool decks, start lines and locker rooms.
How to practice
- Inhale for 4 seconds (through the nose)
- Hold for 4 seconds
- Exhale (Long) for 8 seconds (through the mouth)
Benefits
- Converts nerves into readiness
- Prevents pre-race breath panic
- Loosens shoulders and grip
- Keeps heart rate in check
When to practice
Final 5 minutes before competition. 3-5 rounds.