Calm Your Mind: Breathing Techniques for Students & Athletes

Stress, anxiety, and pressure are common challenges for students and athletes alike. Whether it's the final seconds of a close game, a big exam, or a tough day at school, learning how to calm your mind is one of the most valuable skills you can develop. One of the simplest but most powerful tools? Your breathe.

Why Breathing Works

Breathing techniques help calm the nervous system, lower your heart rate, and improve focus. Athletes, students, and even military professionals use these strategies to perform their best under pressure.

1. Box Breathing (4x4 Breathing)

Box breathing is simple and powerful. It is even taught to U.S. military Special Operations Forces (SOF) to help soldiers stay calm and make smart decisions during the most high-pressure situations imaginable.

Before entering a dangerous situation, operators will:

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts

• Repeat for several rounds

This is the same technique that students and athletes can use before a big test, during a game, or anytime they feel overwhelmed. If elite soldiers use it to slow down and stay focused, you can too.

2. Physiological Sigh (Double Inhale, Long Exhale)

This is a fast-acting breath that helps you calm down almost instantly.

How to do it:

• Inhale through your nose about 80% full

• Take a second short inhale to fully expand your lungs

• Slowly exhale all the air out through your mouth

• Repeat 2–5 times

  
  

NBA superstar Steph Curry uses a similar breathing strategy during games. Next time you watch him step to the free-throw line or take a clutch shot, notice how he always takes a deep, intentional breath before he moves. In interviews, Curry has shared how breathing helps him quiet distractions, lower his heart rate, and stay focused under pressure. If it works for one of the greatest shooters of all time, imagine what it could do for you.

3. 5-Count Exhale Breathing

Lengthening the exhale helps signal to your body that you are safe, lowering anxiety and tension.

How to do it:

• Inhale normally through your nose

• Exhale slowly for a count of 5

• Repeat for 5–10 breaths

  
  

This is a great one when you feel anxious or tense before a competition, speech, or exam.

4. Mindful Belly Breathing

Mindful belly breathing is perfect for everyday stress and mental preparation.

How to do it:

• Place one hand on your belly and one on your chest

• Inhale deeply so your belly (not your chest) rises

• Exhale slowly, feeling your belly lower

• Repeat for a few minutes

  
  

This is great before bedtime, when preparing for a presentation, or anytime you need to refocus.

When Should Students and Athletes Use These Techniques?

• Before a test or presentation

• During a practice or game

• After making a mistake and needing to reset

• Before walking into a stressful social situation

• To calm down before sleep

  
  

The Power of Practice

Breathing is one of the few tools you always have with you, no equipment needed. But like any skill, it only helps when you practice. The more you use these techniques, the more automatic they’ll feel when you need them most.

Remember: If Steph Curry uses breathing to hit game-winning shots, and Special Operations soldiers use it in life-or-death situations, it can absolutely help you handle school, sports, and everyday challenges.

Let me know how you are using breathing in your life. Which of the techniques works best for you?