Primary Purpose
Activate the parasympathetic nervous system, manage anxiety, and build mental steadiness.
Best Used During
- Pre-race routines
- Between intervals
- Cooldowns
- Emotional regulation moments
Training Implementation
Inhale for 4 seconds, hold 4, exhale 4, hold 4. Repeat for 3–5 minutes in stillness or before runs.
Progression Tips
Increase to 5 or 6 seconds per phase. Pair with a visualization or calming mantra.
Mindful Cue
“Steady in, steady out, hold calm.”