Pre-conference Workshops > Workshop #1

The Influence of Breathing Techniques on Sport Performance:

A Practical Guide for Coaches and Practitioners

Date and time: Wednesday May 27^th, morning 10-13 a.m

• Learning Objectives :

By the end of this workshop, participants will be able to:

• Identify the main categories of breathing techniques found in the scientific literature and understand their associated psychophysiological effects.
• Practice a range of breathing techniques, including slow-paced breathing, fast-paced breathing, breath-holding, voluntary hyperventilation, alternate- and uni-nostril breathing.
• Understand when and how to use breathing pacers, biofeedback, or coaching cues for optimal implementation.
• Receive feedback on their execution of techniques and learn to guide others.
• Apply evidence-based breathing interventions to improve sport performance, stress management, and recovery in athletes.

• Content Overview :

Breathing techniques have been used for centuries in traditions such as yoga and meditation to influence the body and mind. Today, a growing body of research supports their relevance in enhancing sport performance and recovery. This workshop translates scientific findings—including a recent meta-analysis on breathing techniques in sport (Laborde et al., 2022)—into practical tools for applied sport psychology and coaching contexts.

The workshop will introduce key breathing strategies such as slow-paced breathing (to improve relaxation and vagal activity), voluntary hyperventilation (to increase alertness and delay fatigue), breath-holding (for CO₂ tolerance), and alternate- or uni-nostril breathing (for emotional regulation or attentional control). Participants will learn how these techniques affect physiological and psychological systems and when to implement them in relation to athletic training, performance preparation, or recovery. Evidence-based recommendations for individualized application will also be discussed, including the role of pacers, timing, and feedback. The focus will be on practical use and low-cost, accessible implementation strategies.

• Structure :

The 60-minute session begins with a 15-minute presentation introducing the theoretical and empirical basis of breathing techniques, their physiological mechanisms (e.g., CO₂ tolerance, vagal activation), and sport-relevant effects. Next, participants will take part in a 30-minute guided practical session, in which each breathing technique will be demonstrated using video pacers and clear coaching instructions. Participants will try out each technique, reflect on their experience, and receive immediate tips for improvement. The final 15 minutes will focus on application: when to use which technique, how to individualize based on athlete needs, and how to integrate breathing into regular sport routines. A brief Q&A will close the session.

• Interactive components :

Participants will engage in hands-on practice of five breathing techniques using visual pacers and guided instructions. Techniques will be practiced in short cycles with space for reflection, correction, and instructor feedback. Participants will learn to self-monitor (e.g., perception of relaxation or alertness) and adapt techniques to different contexts. A short group discussion will allow participants to share how they might integrate breathing in their own sport environments. The session is suitable for all levels of experience and emphasizes experiential learning and immediate application in coaching or sport psychology settings.

• Materials provided :

Participants will receive presentation slides, a summary handout of breathing techniques with indications for use, and links to video pacers and mobile apps for continued practice and athlete guidance.

• Facilitator information

Dr. Sylvain Laborde has a PhD in Sport Science and a PhD in Psychology. He recently co-authored a meta-analysis on breathing techniques in sport and applies these tools in high-performance and educational settings.

Who Is This Workshop For?

Designed for professionals working in and around sport, including:

• Sport psychologists
• Performance and Mental Skills Consultants
• Coach educators and developers
• Sport coaches
• PE teachers and practitioners working in performance and development contexts

About the Workshop Leader :

Senior Lecturer at the German Sport University Cologne, Sylvain has published 150+ papers, authored 4 books, and speaks five languages. His research focuses on heart rate variability, emotional intelligence, and breathing techniques in sport. Outside academia, he’s passionate about cycling, music, and science communication, often merging sport and art in live performances.