Throughout the day our breathing is usually a fully unconscious process and takes care of itself. But unlike other bodily functions that are regulated by the autonomic nervous system, such as heart rate or digestion, we can choose to consciously control our breath [1]. This kind of control is utilized in “breathwork” which is an umbrella term for techniques in which the breathing pattern, for example the respiratory rate, is deliberately altered.

One of the reason why specific breathing techniques are believed to be effective in stress management, emotional regulation and promotion of further cognitive benefits is that they stimulate the vagus nerve [2]. This nerve connects the lungs to the brain [3] and is part of the parasympathetic nervous system, which in turn is responsible for a mode of “rest & digest” – reducing stress levels and decreasing heart rate. In other words, breathwork could be used as a method to stimulate unconscious parts of the brain which are responsible for reducing stress and inducing relaxation.

Even though there are many more breathing techniques, we give a short overview of four major ones below [4].

If you have ever been a player, you’ve likely experienced half-time (HT) team talks that were overwhelming, filled with too much information, too many emotions, and confusing remarks. In the worst case, all of these elements were combined.

Interestingly, elite players frequently experience ineffective half-time team talks, despite them being seen as a vital opportunity for coaches to deliver motivational and tactical insights [1]. This results in players leaving the moment unoptimised [2]. Research suggests that although well-executed half-time talks can positively influence players’ perceptions of their second-half performance, there is still a lack of focus on how players experience and respond to these interactions [3].

During sleep, neuronal structures are organized and learning processes are firmly anchored. But even though sleep is so important for our learning and although we spend about one third of our life sleeping, its importance for optimal performance is largely underestimated. This is particularly surprising for two reasons. Firstly, athletes sleep less and tend to sleep worse [1]. Secondly, there are many research results that have found very solid associations between sleep and performance [2]. For example, it has been known for 20 years that sleep deprivation makes people “drunk”: the reaction time after 17 and 22 hours of wakefulness corresponds roughly to the reaction time of 0.5 and 1.0 per mille blood alcohol level [3]. When you consider that some sport competitions are not held until late in the evening, this example alone makes it clear that elite athletes should take their sleep hygiene [4] (the behavior surrounding sleep) very seriously and should continuously optimize it.

Written by our founder and CEO Patrick Häntschke, 2004 German B-youth vice champion and graduate of the professional youth academy at the former 1st Bundesliga club FC Energie Cottbus (2000-2008).

Imagine the following situation: You are 12 years old and so talented in your favorite sport that scouts take notice of you. Consequently, you are offered the opportunity to transfer to a professional youth academy. Here, you will train under the best conditions to turn your passion into a career. A very difficult decision, especially at such a young age. 

You decide to go for it. Suddenly you are hundreds of kilometers away from home, in a completely new environment, without parents and, at first, without friends. You will only be able to come home one or two weekends a month due to the high number of trainings and competitions. Therefore, you will not be able to attend birthday parties of family or closest friends for the next few years. Parties and other youthful fun activities are taboo because they would result in a suspension from the youth academy. You are not even earning any money yet, but are simply increasing the probability of becoming a professional soccer player. Nevertheless, you are willing to take on these hardships because the target and your vision are clear.