The 4-2-8-2 Breathing Trick That Changed My Swimming Forever

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When I was younger, I struggled a lot with racing. I’d train hard, put in the hours, and feel ready to crush it...

But when I stood behind the blocks, my chest would tighten, my hands would shake, and my mind would race faster than I could swim.

I wanted to swim my best, but anxiety always seemed to get in the way 😥

It felt awful. I remember the disappointment after races—feeling like I’d let myself and my coach down.

Then, one day, I heard about a simple breathing trick Michael Phelps used before his races: 4-2-8-2 breathing. Breathe in for 4 seconds, hold for 2, breathe out for 8, and hold for 2 again.

I thought, Why not give it a try?

The next race, I used the technique behind the blocks.

For the first time, I felt calm. My mind wasn’t spinning. My heart wasn’t pounding.

And guess what? I swam one of the best races of my life.

This simple trick helped me stay calm, focused, and confident when it mattered most. It was a total game-changer—not just for my swimming, but for how I handled pressure in life.

If your child is struggling with pre-race anxiety, I know how hard it is to watch. You want them to feel confident and happy in the pool, but instead, they’re battling nerves and self-doubt.

I want to share the same technique (and a few other breathing tips) that helped me break free from the anxiety that held me back.

Join me for a free live training on Zoom where I’ll teach you and your child how to overcome pre-race anxiety, swim with confidence, and enjoy competitions again.

📆 When: December 10th, 8:30pm CET (7:30pm UK)

💻 Where: On Zoom (link below)

👉 Click here to sign up

I can’t wait to share this with you! It could be the turning point for your swimmer, just like it was for me.

I'm curious, who's heard of Conscious Breathing before?

Yeah, doing it all the time!

Heard of it but not currently using it.

Conscious Breathing??? 🤔

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