17 February 2026
ARTICLE 2 – Breathing and Winning
Why Your Breath Works Faster Than Any Movement
Before you react, you breathe.
Whether consciously or unconsciously, your breath accompanies every situation in the game.
Anyone who understands how breathing regulates the inner state can deliberately influence calmness, focus, and readiness to respond.
“Stress essentially means losing contact with the ground — forgetting to breathe.”
Note: from the YouNr1 e-book
Manuel Neuer
Goalkeepers need maximum calmness while remaining capable of explosive reactions.
Controlled breathing is functionally necessary to keep inner tension and precise actions in balance.
Thoughts automatically influence breathing, and breathing regulates the nervous system.
When breathing is calm and controlled, the body responds faster and more precisely — without unnecessary energy loss.
Continuation follows in Article 3.
PART I – Reality in Numbers
Breathing is the most direct access point to a person’s inner state.
It works faster than movement and faster than conscious thinking.
A look at a few core numbers:
- Breaths per day: 17,000–25,000
- Breaths per minute (at rest): 10–16
- Breaths per minute (under exertion): 40–60+
- Brain oxygen consumption: approx. 20%
- Time needed to shift your state through breathing: seconds
These numbers make one thing clear:
breathing is not a side effect of movement — it is a control mechanism.
Breathing as a Link Between the Outer and Inner World
Breathing connects:
- the outer world (air, environment, atmosphere),
- with the inner world (body, nervous system, brain).
It is the only biological process that:
- runs automatically,
- and can also be consciously controlled.
That is why breathing has an effect:
- before movement,
- during decision-making,
- after an action (regulation and recovery).
CO₂ – the Underestimated Performance Factor
At the center of performance regulation is not only oxygen, but also carbon dioxide (CO₂).
CO₂ influences:
- oxygen release into tissues,
- blood flow,
- neural stability,
- stress processing.
A stable CO₂ level:
- improves reaction capability,
- reduces unnecessary tension,
- stabilizes focus and perception.
Performance does not come from breathing more,
but from breathing more intelligently.
PART II – Structure and Context
Why Breathing Rhythms Work
Certain breathing rhythms deliberately influence the inner state.
Not symbolically, but through physiological regulation of the nervous system.
1 : 4 : 2
- Inhale: 1 unit
- Hold: 4 units
- Exhale: 2 units
This breathing pattern:
- promotes calmness and clarity,
- reduces unnecessary reactivity,
- stabilizes the inner state.
4 : 4 : 4 : 4 (Inhale – Hold – Exhale – Hold)
This breathing pattern:
- stabilizes focus,
- reduces mental scatter,
- supports calm, controlled perception.
6 : 6 : 6 : 6 (Inhale – Hold – Exhale – Hold)
This breathing pattern:
- supports recovery,
- lowers stress levels,
- helps restore stability after exertion or mistakes in the game.
Physiological Effects of Breath Control
Deliberate breath control:
- raises CO₂ levels in the body,
- improves oxygen delivery to tissues,
- enhances concentration,
- improves the BOLT score.
It also influences:
- heart rate,
- neural activity,
- muscle tone.
Breathing and Decision-Making in the Game
In football, decisions happen:
- before movement,
- under time pressure,
- amid sensory overload.
Breathing influences:
- how quickly information is processed,
- how stable decisions remain,
- how precisely movements are executed.
Regulated breathing prevents overreactions,
stabilizes perception, and saves energy.
Why Professionals and Amateurs Benefit Equally
Professionals:
- high match frequency,
- little time for additional technical training.
Amateurs:
- limited training time,
- no constant access to a coach.
Breathing is ideal for both:
- independent of location,
- usable anytime,
- no equipment needed,
- effective immediately.
