DIAPHRAGMATIC AND CONTROLLED BREATHING

Impact on the parasympathetic nervous system

Controlled breathing is the most accessible and effective physiological tool for immediate arousal regulation. Its effectiveness lies in its direct connection with the autonomic nervous system.

When an athlete experiences competitive stress, his or her sympathetic system accelerates heart rate and respiratory rate (hyperventilation).

Diaphragmatic breathing, which involves a deep inhalation by expanding the abdomen and a slow exhalation, sends a safety signal to the brain via the vagus nerve, activating the parasympathetic system.

This mechanism acts as a "biological brake," slowing the heart rate and reducing excessive muscle tension.

By consciously slowing down breathing, the athlete not only oxygenates his tissues better, but also recovers the mental clarity necessary for decision making, counteracting the fight or flight response that often clouds judgment under pressure.

Application in short breaks during competition

Although deep relaxation techniques require time, controlled breathing can be adapted to the "micro-pauses" offered by the game itself.

It is crucial to train athletes to use time-outs or natural interruptions as windows of opportunity to reset their physiological state.

Research suggests that anxiety can be significantly reduced in as little as 5 to 20 seconds.

Imagine a golfer walking to his ball after an unfortunate shot.

Instead of ruminating on the mistake, he uses that walk to perform three cycles of deep breathing (4 seconds inhaling, 6 seconds exhaling).

This simple act allows him to lower his heart rate and dissipate accumulated tension before preparing for the next swing.

Similarly, a handball goalkeeper can use the seconds before a penalty shot to focus on his exhalation, anchoring himself in the present and preventing the anticipation of the shot from creating stiffness.

Summary

Controlled breathing is an essential physiological tool for regulating immediate arousal. By expanding the abdomen and inhaling deeply, the parasympathetic system is activated through the vagus nerve, sending safety to the brain.

This mechanism acts as a natural "biological brake," reducing heart rate and muscle tension. Slowing down the breathing oxygenates the tissues and recovers the mental lucidity necessary to make decisions under pressure.

It is possible to adapt this technique to short breaks in the game. Training athletes to use time-outs can significantly reduce anxiety in periods as short as 5 to 20 seconds.