Breathing Tools for Big Nerves
Controlled breathing turns adrenaline into focused energy instead of panic.
Nerves before a game or big test are normal. They mean you care. The goal is not to get rid of nerves but to control your body so you can compete with a clear head.
Breathing is the fastest way to calm your nervous system. A slow, controlled breath tells your body that you are safe and ready, not panicked.
Simple game day breathing:
- Inhale through the nose for 4 seconds
- Hold for 2 seconds
- Exhale through the mouth for 6 seconds
- Repeat 4–6 times before and during competition breaks
Laborde et al., Heart Rate Variability and Self-Regulation in Athletes (2017)
Breathe to Compete\n• Nerves are normal\n• Slow breathing calms the body\n• Calm body = clearer decisions
Use this 4-2-6 breathing pattern before your next game or test.
