Breathing for Tennis
Between-point breathing that wins tight matches
Tennis provides natural breathing opportunities that no other sport offers: 20-25 seconds between points, 90 seconds on changeovers, and the ritualized serve routine. Elite players use every one of these windows for nervous system regulation. The between-point routine is particularly critical — it's the reset that prevents one bad point from becoming a broken set.
The between-point protocol used by sports psychologists with ATP/WTA players: (1) Turn away from the opponent. (2) One physiological sigh (double inhale + long exhale) to reset. (3) Bounce the ball while breathing normally — the rhythmic bouncing synchronizes with the respiratory rhythm. (4) Visualize the next point. This entire sequence takes 15-20 seconds and fits within the 25-second serve clock.
On changeovers, extended recovery breathing (inhale 4, exhale 8) for the first 30 seconds maximizes parasympathetic recovery. Then switch to visualization and tactical planning for the remaining 60 seconds. The first 30 seconds of physical recovery are the most impactful — this is when heart rate drops fastest and lactate clearance is highest.
Benefits
- Sport-specific breathing protocols designed for tennis demands
- Faster recovery between efforts through active parasympathetic breathing
- Reduced competitive anxiety and improved composure under pressure
- Improved oxygen efficiency and delayed fatigue onset
- Free guided timer — practice anywhere, no equipment needed
Frequently Asked Questions
How often should athletes practice breathing exercises?
Daily: 5-10 minutes of coherence or box breathing to build baseline respiratory fitness. Pre-competition: 2-3 minutes of sport-specific breathing routine. Between efforts: active recovery breathing during natural breaks. Consistency is key — the nervous system adaptations build over weeks of daily practice.
Can breathing improve tennis performance?
Yes. Breathing exercises improve oxygen efficiency, reduce recovery time between efforts, manage competitive anxiety, and enhance focus under pressure. The effects are measurable: reduced heart rate variability, faster lactate clearance, and improved fine motor control.
Should I breathe through my nose or mouth during tennis?
At low to moderate intensity, nasal breathing improves CO2 tolerance and oxygen extraction. At high intensity, mouth breathing is necessary for adequate ventilation. The crossover point varies by fitness level. Train nasal breathing at low intensity to raise the threshold where you need to switch to mouth breathing.
Related Breathing Exercises