Breathe Easy: Top Techniques to Alleviate Pre Race Anxiety for Athletes

Pre race anxiety is a common challenge for athletes across all disciplines. The nervous energy before competition can affect focus, performance, and overall experience. One key factor linked to this anxiety is the anticipatory increase in respiration rate. When athletes who are already anxious try to up regulate their breathing before a race, it can unintentionally heighten their anxiety. Understanding this connection and applying the right breathing techniques can help athletes manage their nerves and perform at their best.

Athlete preparing at the starting line with focused breathing

How Pre Race Anxiety Affects Breathing and Performance

Anxiety triggers the body's fight or flight response, which includes faster and shallower breathing. This anticipatory respiration prepares the body for action but can also cause hyperventilation if not controlled. Hyperventilation reduces carbon dioxide levels in the blood, leading to dizziness, light headedness, and increased feelings of panic. For athletes, this can impair concentration, coordination, and endurance and we need carbon dioxide to taxi oxygen to the muscles.

When anxious athletes try to use breathing exercises that increase their breathing rate or volume, they may worsen these symptoms. Instead, the goal is to regulate breathing to calm the nervous system and maintain optimal oxygen and carbon dioxide balance.

The Science Behind Breathing and Anxiety in Athletes

Research shows that breathing patterns directly influence the autonomic nervous system. Slow, controlled breathing activates the parasympathetic nervous system, which promotes relaxation and reduces heart rate. This effect can lower anxiety and improve mental clarity before competition.

Studies on athletes have found that pre race breathing exercises that focus on slowing the breath and extending exhalation reduce anxiety levels and improve performance outcomes. These techniques help athletes enter a calm, focused state without triggering the negative effects of hyperventilation.

Two Simple Breathing Techniques to Manage Pre Race Anxiety

Here are two breathing methods with scientific support that athletes can use before a race to reduce anxiety and prepare mentally:

1. Box Breathing (Four-Square Breathing)

Box breathing involves equal counts for inhaling, holding the breath, exhaling, and holding again. This technique slows breathing and encourages mindfulness.

• Inhale slowly through the nose for 4 seconds

• Hold the breath for 4 seconds

• Exhale slowly through the mouth for 4 seconds

• Hold the breath for 4 seconds

• Repeat for 3 to 5 minutes

  
  

Box breathing helps regulate the nervous system and improves focus. It is widely used by athletes, military personnel, and performers to calm nerves.

2. 4-7-8 Breathing

This method emphasizes a longer exhale to activate relaxation.

• Inhale quietly through the nose for 4 seconds

• Hold the breath for 7 seconds

• Exhale completely through the mouth for 8 seconds

• Repeat for 3 to 4 cycles

  
  

The extended exhale signals the body to relax, lowering heart rate and anxiety. This technique is simple and effective for pre-competition routines.

Practical Tips for Using Breathing Techniques Before a Race

• Practice regularly: Incorporate these breathing exercises into daily training to build familiarity and effectiveness.

• Use in the moments before the race: Start the breathing routine 10 to 15 minutes before the event to settle nerves.

• Combine with visualisation: Pair breathing with mental imagery of successful performance to boost confidence.

• Avoid over-breathing: Focus on slow, controlled breaths rather than deep, rapid breathing to prevent hyperventilation.

• Adapt to your sport: Different disciplines may require different timing. For example, endurance runners might benefit from longer breathing sessions, while sprinters may use shorter bursts.

  
  
  
  

Monitoring Your Breathing and Anxiety

Athletes can track their breathing rate and anxiety levels using simple tools:

• Wearable devices that measure heart rate variability and respiration can provide feedback on stress levels.

• Journaling feelings and breathing patterns before races helps identify triggers and progress.

• Working with coaches you've got my details so message to apply to work with me

  
  

Final Thoughts on Managing Pre Race Anxiety

Pre race anxiety is natural but manageable. Understanding the link between anxiety and breathing helps athletes avoid common pitfalls like over-breathing. Using simple, science-backed breathing techniques like box breathing and 4-7-8 breathing can calm the nervous system and improve focus.

Athletes who practice these methods regularly and apply them before competition often find they perform better and enjoy the experience more. The key is to keep breathing slow, steady, and mindful to support both body and mind.