The correct way to do long exhalation breathing
How to do it:
Lay on your back with your knees bent and your feet flat. Place one hand on your abdomen and the other hand on the chest.
After few relaxed breaths Lengthen out the inhalation and exhalation until they’re of equal length and progressively increase the length of your exhale until you have a 1:2 ratio. Continue for 5-10 minutes.
Long exhale technique supports regaining control of your breathing and give yourself a better chance to recharge your stamina.
• Helps coping with the pain;
• Reduces anxiety;
• Helps you get better sleep.
When to do it:
• When dealing with pain;
• When you can’t sleep;
• When having anxious moments;
• The night before a big race or competition.
I foster and intend to create a supportive environment, where coaches and players are trained in both clinical and development techniques help for work through their problems. I’ve also seen that sport can be a strong complement to traditional psychotherapy when helping people heal from trauma, manage their mental health and learn to cope.