Top Tier PerformanceFree tools The Exhale Pacer · about a minute

Ten minutes to warm-ups.

You can feel it in your throat. Your hands won't sit still. Here's one minute of breathing with a long breath out, before you head out.

How fast is your heart going?

6 rounds of 4 in, 6 out
ReadySit or stand still

The breath out should feel long, not strained. Not while you're moving.

Now, how fast is it going?

–
before
–
after

Save the pace card so the count is on your phone before the next game.

See the app

The Breathwork Lab in the app runs guided patterns and a short check that finds your comfortable slow pace. A long, slow exhale tilts the body toward calm (Lehrer, Vaschillo and Vaschillo, 2000).

Breathe for the last two minutesArticle The Pressure PackPrintable Not sure what you need next?Path Finder
My pre-game pace
4 in.
6 out.
How long
6 rounds, about a minute
When
Before warm-ups, standing still
toptier-perform.com

Send your team the pacer.

Before a game, a lot of athletes feel their heart going before they've done a thing. This is one minute of breathing with a long breath out. No sign-up, and nothing comes back to you.