What do great minds and top athletes have in common?
Imagine you’re in the middle of an important exam, giving a presentation in class, or stepping onto the field in a crucial match. Your heart starts racing, your breathing quickens, and tension takes over. Now think of LeBron James, Carolina MarÃn, Novak Djokovic, or even figures like Oprah Winfrey or Steve Jobs. Did you know that many of these people face situations of intense pressure and share one trick in common to overcome them?
The power of breathing
If you’ve ever watched LeBron James in a key game, you may have noticed that, before the most decisive moments, he closes his eyes and breathes deeply. What is he doing? Controlling his mind and body through breathing. This isn’t magic, it’s science.
Conscious breathing helps our brain step out of a state of excessive alertness and allows the prefrontal cortex (where we make decisions and stay calm) to take control. In short, it helps us give our best under pressure.
Here you can see a direct example in action:
Why does it work?
When you’re stressed, your body activates the sympathetic nervous system, known as the “fight or flight” mode. Your breathing speeds up, your heart beats faster, and you can feel out of control. However, when you breathe slowly and deeply, you activate the parasympathetic nervous system, which reduces tension and brings you back to a state of calm and mental clarity.
Try it yourself.
If you find yourself in a stressful situation or simply need to concentrate, here’s a technique you can try:
- Find a comfortable spot: You don’t need a gym or a special space. It can be your desk or even a bench in the schoolyard.
- 4-count breathing:
- Inhale through your nose, counting to 4.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Repeat the cycle 4 times.
This technique, known as “box breathing,” is used by athletes, artists, and high-performance professionals to maintain focus and manage pressure.
Incorporate breathing into your daily routine.
Imagine starting your day with a few minutes of conscious breathing, or using it before an exam or a sports competition. Just as you train your body, training your mind through breathing can be the secret to performing at your best and feeling better.
Reflect
- Does it make sense that sometimes we can’t control our nerves before an important event?
- What differences do you think you would notice if you spent a few minutes breathing consciously every day?
Next time you feel stress or pressure, remember: prominent figures like LeBron James or Carolina MarÃn rely on this technique, and you can too.