Race Day Breathwork

This 20-minute breathwork session is designed to get you race-ready, mentally clear and physically primed. You'll begin with a calming, grounding breath practice to settle pre-race nerves and bring your focus inward. As the session progresses, the pace builds into powerful, energizing breathwork to ignite your body, sharpen your alertness, and awaken that competitive edge.

By the final minutes, you'll feel activated, present, and fully prepared to give everything on the start line. Whether it's your first race or your hundredth, this track meets you where you are and carries you to the moment you're ready to fly.

Transcript

Hello and welcome. Please begin by finding a seat or laying down against something where your back can rest. The goal here is to feel the ribs open and close as we inhale and exhale. If you haven't already, Please close the eyes and tune inward toward the breath, Noticing the inhale through the nose and the exhale as it leaves. Noticing the opening and closing of the ribs as they expand and contract. This is going to be our anchor both in this breath work and on race day. The breath will guide you and carry you. It's always with you. I want you to begin by slowly inhaling through the nose, Long and deep. Small pause. Exhale, Sigh it out. Let it go. Give me four more big rounds of inhales through the nose. And exhale, Sigh it out through the mouth. Cycling the breath here. In and out. Visualizing one foot in front of the other as the breath carries you. The rhythm, The breath, Your feet, The ribs as they expand and contract. They're all one system, A beautiful body carrying you to the finish line. Breathing with a little more intent here. Maybe a five count on the inhale. And exhale a little longer, Maybe a six or seven. Once they're fully empty, Inhaling again. As we settle into the body, Tuning into the breath, Making it heavy, Deep. Good, And as you feel your back against whatever is behind you, Really tune into what it is to take up space. And then force the air out, Compressing the ribs close to the spine like a hug. Now beginning to manipulate the breath in and out. Until I say to stop on the exhale. A few more rounds in and out. Hold the breath here. Continuing to hold the breath. Inhaling in five, Four, Three, Two. Big breath in. Holding again. Holding for ten, Nine, Eight, Seven, Six, Five, Four, Three, Two, One. Two, And let it go. Returning back to natural breath before we manipulate the breath once again. Rise and fall the chest. Getting ready now for again big long inhales and forceful exhales. In three, Two, Inhale in. And out. And out. Continuing letting the rhythm guide the lungs out the mouth. Like each step on the road carries you forward, Carries you on. As you breathe in and out. Feel the ribs expand and contract as you force the air all the way out. Deeply in and out. Breathing in and holding again. The rhythm in and out. And then contract in and out. Moving as much air as we can. Thus moving towards the finish line as we breathe in and out. Inhale. Hold the breath. Visualizing and seeing success before inhaling in five, Four, Three, Two. Big inhale in as we hold at the top. Sigh it out in four, Three, Two, And let it go. Feeling into the space you've created. Off to the breath as it changes. You're right here. Success is imminent. Crossing the finish line. One step in front of the other. One breath at a time. You're getting there. Continue to soak in that space as the track plays out. Wishing you the best of luck. Lovingly. Enjoy.