What Is It?
Intentional breathing is taking the act of breathing and transforming it from an unconscious, “mindless” activity to a mental and physical process that is filled with purpose.
Since the moment you were born until the present, you have been steadfastly breathing. And since you are reading these words right now – you are still alive and have been doing an admirable job. Yet, have you applied the same discipline to the practice of breathing as you have to working on your serve or backhand? By exploring the discipline of breathing you will to enter into moments of stress and challenge with a new mental and physical approach.
Why Do It?
Novak Djokovic has said it best: “One of the biggest lessons I have learned about mental strength in matches is that, if you lose your focus, if you are not in the present and things have started to go the wrong way for you, then it is fine. You just have to accept it, and then come back.
“I think that recovery, or how long you stay in that negative emotion, is what differentiates you from other players.
“The recovery is more important than working hard to stay in the present, because it is almost impossible to stay there all the time. It’s about how quickly you can get back and for me it is breathing, conscious breathing, that helps.”
(Source: https://www.bbc.com/sport/tennis/66077815)
How To Get Started
There is definitely some cross-over between a meditation and intentional breathing practice. But they are different. Whereas noticing your breathing is a pillar of a meditative practice, control of your breathing becomes central to the intentional breathing practice. See if you can do the following steps:
- Find a comfortable place to sit or lie down.
- For about 15-20 seconds observe your breath. Notice the rhythm, the parts of your body that move as you breath in and out, amd the sensations you experience with each inhale and exhale.
- Begin to apply a controlled rhythm to your breathing. Breathe in for 4 seconds. Then, hold your breath for 8 seconds, and breathe out for 4 seconds. Repeat this sequence 5 times.
- Notice the sensations you feel in your body during the inhale, hold, and exhale phases.
- Now take three rapid inhale and exhale cycles. On the fourth inhale, hold your breath as long as you comfortably can. (Please exhale as soon as you feel any distress.)
- Now scan your body and notice the sensations you feel.