"To master our breath is to be in control of our bodies and minds." Thích Nhất Hạnh

I recently read an article reporting how Justin Fields, NFL player for the Chicago Bears, attributes his best performance on the field to a breathing technique that he learned in yoga. Here are some interesting takeaways:

The 23-year-old quarterback said it was the most comfortable he has felt on an NFL field in his short career. "Playing quarterback, you have to have a rhythm."

Learning to play at his own speed, in his own rhythm, is a process Fields has been working on. He attributes the success he found Sunday to a new breathing technique he recently implemented.

"Honestly, if I’m being real, I think it has something to do with my breathing. I’ve been working on my breathing during the games, like in slow like four seconds and out slow. I think just doing that automatically keeps me more calm in the pocket and really just during the game. I don’t even like doing pregame speeches because I feel like I’m so much calmer than everybody else. When the defensive guys are all juiced up ready to go, I just try to stay chill the whole time."

Fields’ focus on his breathing stems from yoga classes the Bears set up a few days before each game. The second-year signal-caller found the breathing exercise helpful when trying to stay composed and decided to put it into practice on Sunday against the Vikings.

"I think playing quarterback, the more you can stay calm, the more you can stay relaxed I think the better you'll play."

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There are many types of yogic breathing practices that can be effective in different situations. I focus primarily on down-regulating techniques as our goals are most often calm, clarity and relaxation. These exercises can be particularly effective if you have trouble sleeping, are experiencing stress and related muscle tension or are looking to improve your focus and composure.

Here are a couple you can try:

4-7-8 Breath

Objective: To activate the relaxation response.
Timing: When you’re anxious, afraid, nervous, stressed, in pain or you can’t sleep.
Description: Slow, deep, diaphragmatic breathing in which your exhalations are twice the length of your inhalations.
Instructions: Inhale slowly for the count of 4. Hold for the count of 7. Exhale for the count of 8. Repeat the cycle for 4 rounds.

Box Breathing

Objective: To trigger a state of balance and clarity.
Timing: When you want to feel more alert, focused, energised or switched on.
Description: Slow, deep, diaphragmatic breathing in which your inhalations, exhalations and breath retentions are of equal length.
Instructions: Inhale slowly for the count of 5. Hold for the count of 5. Exhale for the count of 5. Hold the breath out for the count of 5. Repeat the cycle for 4 rounds.

I'd love to hear how you find these techniques. Let me know if you have any questions.

Abi Carver

Yoga For Peak Performance

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