Sleep is physical recovery. But not only that. It’s also time for the nervous system to calm down from the stress and emotions of a match.
A simple “bedtime” breathing technique:
- Breathe in through your nose – 3 seconds
- Breathe out through your nose – 5 seconds
Breathe calmly in this rhythm for about 3–4 minutes, without straining, focusing on the longer out-breath. Over time you can gradually extend the practice to 5 minutes.
Why does it work?
A longer out-breath activates the parasympathetic nervous system, which is responsible for calming down and recovery, and makes it easier to fall asleep.
Use it:
– in the evening before bed (the night before a match)
– after a match, in the evening before bed, when your body is tired but your head is still “working”
A small habit. A real difference in the quality of your sleep, how calm you feel and how well you recover.
Read also: Does your child tire quickly in training or during matches? The cause may be… their breathing
And if you need an individual approach – BOOK A CONSULTATION! (in Polish)
Frequently asked questions
Which breathing technique helps you fall asleep before a match?
Breathe in through your nose for 3 seconds and out through your nose for 5 seconds. Breathe calmly in this rhythm, without straining, for 3–4 minutes, gradually extending the practice to 5 minutes over time.
Why does it work?
A longer out-breath activates the parasympathetic nervous system, which is responsible for calming down and recovery, and so makes it easier to fall asleep.
When should I use this technique?
In the evening before bed the night before a match, and after a match, when your body is tired but your head is still “working”.
