Breathing Techniques for Soccer Players
Breathing techniques for soccer players are a great way to improve stamina, composure, and get better control of the central nervous system. Over my years of studying the human body and playing the game I’ve come to a realization that the breath is directly linked to athleticism and biomechanics, and vice versa.
This means improving one will help improve the other and both of these work together to make you a better footballer. Whether they consciously practice breathing techniques or not, all professional soccer players know how to control their breath and use it to energize them or calm them down, which is a reason why they are able to perform at a high level.
Here are some of the main benefits of using breathing techniques for soccer players and some good breathing exercises to try out.
The Benefits of Breath work
Better Control of Autonomic Nervous System
Certain breathing techniques can trigger the body’s parasympathetic state, which is the rest-and-digest mode of our nervous system that promotes relaxation. This can also help improve control over your emotions.
Improved Athletic Performance
Breath work can also improve the function of your primary breathing muscles and how well your body uses oxygen which can lead to better endurance and stamina.
Better Focus
Breath work provides the brain with more oxygen which can lead to a stronger mindset, mental clarity, better focus, and better decision making skills. This is why breath work can also be used to calm nerves before a game.
Better Sleep
Better sleep is also a result of doing breath work consistently or before bed. In the same ways breath work can calm you down before a game, it can also help calm you down before sleep.
The Breath Explained
Breathing properly is something that sounds so simple to do, but it is not as easy as it sounds. Just like with any physical, mental, or technical skill, improving your breathing takes consistent mindful training.
These are some of the most important things to understand about breathing to get a better understanding on why it is so important and how it works.
- Your body has 4 main cavities: Cranial cavity, thoracic cavity, abdominal cavity, and pelvic cavity
- The diaphragm is the main breathing muscle and it is located at the thoracic cavity
- The breath starts at the nose, expands the diaphragm, but it is also a full body activity in which all four cavities expand in a 360 degree manner
- A diaphragm is a transition from one cavity to the other, so the thoracic diaphragm is the main diaphragm, thoracic cavity to abdominal cavity) but there is also a diaphragm from the cranial cavity to thoracic cavity and from the abdominal cavity to pelvic cavity.
- Nasal breathing stimulates the parasympathetic system and you should aim to be nasal breathing most of the time naturally
- Proper breathing is directly linked with your tongue posture and jaw – you want to learn how to mew correctly and naturally
Breathing Exercises
If you are new to breath work or mindfulness, or even if you have some experience in this field, here are some of the best breathing exercises worth trying. You can find a link to a youtube playlist here with explanations for each one.
In the video I am also wearing a breathable. You can use a regular belt if you don’t have one, but the point of it is to help you feel the 360 degree expansion of the breath.
BOLT Test
For this test you are going to breath normally for a couple of minutes to “warm-up.” After that you are going to breath in and breath out normally and once all of the air has left your lungs, you are going to plug your nose.
You are going to keep your nose plugged until you get the first feeling that you have to breathe. That feeling is something called carbon dioxide building up and over time with the following exercises you will increase your tolerance to this carbon dioxide which helps improve how well your body uses oxygen.
Many Small Breath holds
This exercises is basically doing the BOLT test for shorter periods, but for a longer overall duration. For this exercise you are going to breath in and breath out normally.
On the exhale and once about 80-90% of the air has left your lungs, plug your nose for 5-10 seconds. After that unplug your nose and take recovery breaths, which should be regular paced breathes, for about 20 seconds.
Then repeat this process for 3-5 minutes. One of the goals is to remain calm after you unplug your nose. If you find yourself gasping for air then hold your breath for shorter periods.
Nose Unblock Drill
This is going to be similar to the last drill but this time once you are plugging your nose and you have let go of most of the air, you are going to be bobbing your head up and down until you feel the first feeling that you have to breathe.
Set a timer for about 3-5 minutes. This is also a great drill to help clear up your sinuses whenever you have a stuffy nose.
Wim Hof Breathing
Named after “The Iceman,” Wim Hof, this breathing technique combines specific breathing patterns with breath-holding. It aims to optimize oxygen intake and trigger a variety of health benefits, including increased energy and reduced stress.
- Find a comfortable seated or lying position.
- Take 30-40 deep, rhythmic breaths, inhaling fully and exhaling without force.
- After the final exhale, hold your breath on an empty lung for as long as comfortable.
- Inhale deeply and hold your breath for 10-15 seconds, then exhale.
- Repeat the cycle for 3 rounds.
- You can use this video to follow along with Wim Hof himself
Physical Activity with tape on mouth
The following activities can be done with or without tape on your mouth. Using the tape will make the exercises harder and can be a good way to improve nasal breathing, but of course only do it if it makes sense.
- Play soccer a lot and variations of the game to build up your soccer-specific cardio:
- Play other sports
- Sprints
- Interval training that is game realistic
Sleep with mouth tape
Summarize
Improving proper breathing technique is key to becoming more athletic, having more stamina, improving sleep quality, decreasing the risk of injury, and it will improve your overall health. Incorporate breathing exercises and tips, such as the ones on this blog, to begin improving your breath today and I guarantee you will see all the difference in the world once you tap into the power of your breath.
Frequently Asked Questions
How can I improve my breathing for soccer?
To improve your breathing for soccer, make sure you use the tips on this guide, have high cardiovascular fitness, improve your nose breathing, improve the strength of your jaw, improve your tongue posture, and practice many of the breathing exercises on this list.
If you are interested in learning what other exercises you can do, private training and more,  contact me and mention this blog post or fill out the form on our private training page.
What things do you need to train to become a better soccer player?
These are the main things to improve if you want to become a better soccer player, along with tips for each one.
