Key Takeaways
Stress affects both mind and body, leading to symptoms such as worry, poor decision-making, and muscle tension.
These symptoms stem from an imbalance in the autonomic nervous system (ANS), where the body’s "gas pedal" dominates over the "brake pedal".
The solution lies in restoring ANS balance, not just addressing symptoms.
Slow belly breathing between 4.0–6.5 breaths per minute is a proven method to restore ANS balance.
It stimulates the vagus nerve, activates the "brake pedal" (PNS), and increases heart rate variability (HRV), helping the body shift toward a balanced and regulated state.
To master slow belly breathing:
Train with a breathing pacer to find your ideal speed.
Practice daily for 10 minutes, focusing on steady, comfortable breaths.
Apply the skill in your sport, using it during pauses to manage stress.
How Stress Impacts Performance
Stress influences both the mind and body, leading to symptoms that can affect performance, such as:
Mental Symptoms
Physical Symptoms
Decreased heart rate variability (HRV)4
Muscle tension and pain5
Poor sleep quality and reduced energy levels6
Rather than trying to avoid these natural stress responses, the key is to focus on restoring balance in the autonomic nervous system (ANS).
Autonomic Imbalance: The Key Underlying Issue
The autonomic nervous system (ANS) is comprised of two components:
Sympathetic nervous system (SNS) - Activates the "fight or flight" response (the "gas pedal").
Parasympathetic nervous system (PNS) - Promotes "rest and digest" (the "brake pedal")
How the Systems Work Together
Under normal conditions, the sympathetic (gas pedal) and parasympathetic (brake pedal) systems work in balance, adapting seamlessly to life’s demands.
What Happens When Balance is Lost?
An autonomic imbalance occurs when this coordination is disrupted, often with the "gas pedal" (SNS) becoming overly dominant.7
Athletes commonly face this in high-pressure situations, where excessive "fight or flight" activation leads to physical and mental stress symptoms.
The Mistake - Addressing Symptoms
A frequent error is focusing solely on alleviating symptoms without tackling the root cause—restoring balance between the SNS and PNS.
How To Restore Autonomic Balance
To re-establish balance within the ANS:
Practice belly breathing at a rate of 4.0–6.5 breaths per minute.
This stimulates the vagus nerve8, activating the "brake pedal" (PNS) and restoring harmony between the two systems.
Restoring balance between the SNS and PNS leads to an increase in heart rate variability (HRV)9, a key marker of a well-regulated autonomic nervous system.
Why Slow Belly Breathings Works
Belly breathing between 4.0–6.5 breaths per minute is effective because it synchronizes your breathing with your heart rate10, which in turn restores autonomic balance by activating the “brake pedal” (PNS).
In the first diagram, breathing at 6.0 breaths per minute aligns breathing (blue line) with heart rate (red line). As I inhale (blue line rises), my heart rate increases (red line rises). This synchronization activates the “brake pedal” (PNS), boosting HRV and producing a calming effect on the body.
In contrast, the second diagram shows breathing at 12 breaths per minute, where breathing (blue line) and heart rate (red line) are out of sync. This lack of synchronization weakens the calming "brake pedal" (PNS) response, leading to a drop in heart rate variability (HRV) from 80 to 47—a clear indication of reduced autonomic balance.
That said, it’s neither practical nor necessary to maintain a breathing rate of six breaths per minute throughout the day. Instead, reserve this type of breathing for moments when you intentionally aim to activate a calming physiological response.
How To Train Slow Belly Breathing
Step 1: Download Breathing Pacer Resources
Download free breathing pacers here.
Try different breathing speeds between 6.5 and 4.0 breaths per minute for 3–5 minutes each.
Choose the speed that feels most comfortable and manageable.
Note: Refer to Step 2 for proper setup and breathing mechanics.
Step 2: Establish Home Practice Routine
Set Up
Place a light object (e.g., a book or small pillow) on your stomach.
Rest your hands on your chest to monitor movement.
Position your legs straight or with your heels tucked toward your butt for comfort.
Breathing Mechanics
Breathe In: Allow the object on your stomach to rise naturally.
Breathe Out: Allow the object on your stomach to sink back down.
Breathe in and out through your nose.
Synchronize your inhale and exhale with the breathing pacer.
This video demonstrates the difference between chest breathing (left) and belly breathing (right).
Key Tips
Focus on comfortable, steady breaths, not on taking in or pushing out maximum air.
Aim for smooth pacing, feeling naturally fuller at the end of each inhale and emptier at the end of each exhale—without reaching extremes.
It’s normal for your mind to wander. When you notice it happening, gently bring your focus back to the breathing pacer.
Practice Frequency
Research suggests practicing for 10 minutes daily11, which aligns perfectly with the 10-minute breathing pacer file you downloaded.
Practice Progression
Once you can consistently breathe using your stomach and stay synchronized with the pacer at your preferred speed (between 4.0 and 6.5 breaths per minute), progress to practicing in a seated position—either on the floor or in a chair.
Step 3: Apply the Skill to Your Sport
The goal of home practice is to internalize your preferred breathing speed, enabling you to use it during crucial moments in competition when a breathing pacer isn’t available.
Identify 2–3 specific pauses in play within your sport where you can practice slow belly breathing, such as timeouts, breaks, or resets.
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You, M., Laborde, S., Salvotti, C., Zammit, N., Mosley, E., & Dosseville, F. (2020). Influence of a Single Slow-Paced Breathing Session on Cardiac Vagal Activity in Athletes. International Journal of Mental Health and Addiction, 1-13. https://doi.org/10.1007/s11469-020-00467-x.
Chaitanya, S., Datta, A., Bhandari, B., & Sharma, V. (2022). Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study. Cureus, 14. https://doi.org/10.7759/cureus.22187.
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