When nerves make your chest tight and your breath quick, my friend, controlled breathing techniques become your immediate solution for calm. Shallow, fast breathing just makes anxiety worse, but deep, rhythmic breathing tells your nervous system to relax.
As your buddy, I recommend a super effective technique called Box Breathing. Inhale deeply through your nose for a slow count of four, hold for four, exhale slowly through your mouth for four, and then hold again for four before repeating. It's like drawing a square! Another great one is 4-7-8 Breathing: inhale for four, hold for seven, and exhale for eight.
Practice these techniques regularly, not just when you're feeling nervous. The more you do them, the easier it will be to use them when you're on the oche. A few deliberate, deep breaths before each throw can lower your heart rate, relax your muscles, and bring immediate clarity, helping you execute your throw with a steady hand and a calm mind.
