Before Race
Prepare mentally and physically for racing
Race anxiety activates the nervous system in ways that interfere with racing ability — muscle tension, poor pacing, premature fatigue. Breathing exercises in the hour before a race and immediately before the start activate your parasympathetic system and settle excess anxiety while maintaining performance readiness.
The breathing protocol for race performance is different from sport performance because endurance racing requires sustainable nervous system control over extended time, not brief explosive action. Extended exhale breathing combined with relaxation techniques proves most effective for race performance.
Elite endurance athletes often use breathing as their primary mental preparation tool. Regular practice of breathing-based nervous system control builds the mental resilience necessary for racing — the ability to maintain calm focus despite discomfort.
Benefits
- Reduces race anxiety and nervousness
- Improves pacing and energy management
- Reduces premature fatigue from tension
- Builds mental resilience
- Improves overall race performance
Frequently Asked Questions
When should I do breathing exercises before a race?
Throughout the hour before the race: deeper breathing 30-45 minutes before, then lighter breathing 5-10 minutes before to avoid becoming overly relaxed.
What breathing pattern works best for race preparation?
Extended exhale breathing (longer exhale than inhale) works best for most endurance athletes. Some prefer specific techniques like 4-7-8 breathing.
Can I do breathing exercises during the race?
Yes. Quick breathing resets during the race (even 30 seconds) can help manage anxiety or regain pace. But the pre-race breathing sets your baseline state.
Related Breathing Exercises