As student athletes, juggling practice, schoolwork, and social life can be challenging. When you finally find time for your workout, distractions often sneak in, making it tough to stay focused. Sometimes, workouts become tasks we rush through without giving them the attention they deserve. But with a little mindfulness, your next session can feel amazing.

Breathing techniques are key—not just for enhancing physical performance, but also for boosting mental clarity. Use these three easy-to-follow breathing tips to make every workout count, from warm-up to cooldown.

Before: Start with a Purpose

Before you dive into exercise, take a moment to set a clear intention for your session. Whether your goal is strength, endurance, or simply enjoying movement, setting an intention helps anchor your focus.

Begin with a quick body check-in using your breath. Notice where your breath flows easily and identify any tight spots. Are your shoulders tense? Do your hips feel stiff? Pay attention, and use this insight to shape your workout.

During: Stay Connected to Your Breath

While exercising, your breathing reveals how your body is handling the workout. Quick, shallow breaths or holding your breath might indicate you’re pushing too hard. As fitness coach Tory suggests, “If you’re holding your breath, dial back the intensity a bit.” Breathing smoothly helps you stay calm, focused, and energized.

If you train with friends, try the fun and effective “you-go-I-go” breathing method to maintain focus and teamwork throughout the workout.

After: Breathe and Recover

Combine your post-workout stretches with purposeful breathing to speed up recovery. Breathe deeply into areas that were most active during exercise. This practice eases tension, promotes relaxation, and enhances muscle recovery.

Your goal here is returning your breathing rhythm to normal—steady and through your nose—leaving your body relaxed and ready for whatever’s next.

Remember, consistency is better than perfection. You don’t have to overhaul your entire routine to see results. Simply adding mindful breathing into your current workouts can significantly boost your mental health and athletic performance.

“The smaller the change, the more sustainable it will be. Don’t pressure yourself to be mindful every minute—small steps create lasting results!”

With mindful breathing now in your playbook, you’re ready to elevate both your physical and mental fitness whenever you need. So, take a deep breath, and let’s get started!