Why Breathwork Is a Game-Changer for Performance, Recovery & Pressure Management (Even for Umpires)
by Sabine Christelli – Sleep Scientist | Performance Coach | Breathwork & Mindset Mentor
In elite sport, milliseconds matter — and so does breath. Breathwork is not just about relaxation; it’s a powerful, evidence-based enhancer of focus, recovery, and endurance — whether you’re an athlete striving for your personal best, or an umpire making split-second decisions under pressure.
🧠 1. Laser Focus & Mental Control
A 2021 study in Scientific Reports found that slow, controlled nasal breathing (6 breaths per minute) boosts cognitive function and attention span, crucial for sharp decision-making during high-stakes moments.
📈 2. Peak Physical Performance
Targeted breath training can increase VO₂ max by up to 15% (McConnell, 2016), improving oxygen delivery and physical output. That’s a major performance edge in endurance, power, and recovery.
💓 3. Enhanced Recovery via HRV
Breathwork (especially coherent breathing and breath pacing) has been shown to increase Heart Rate Variability by 20–30% (Frontiers in Physiology, 2023), giving your body a better ability to recover, adapt, and bounce back.
🫁 4. Energy Efficiency & Fatigue Reduction
Research shows that breath training reduces the oxygen cost of breathing by 15–20%, freeing more energy for performance — especially in sports with repeated effort and explosive demands.
⚖️ 5. Calm in the Chaos
A quick 2-minute practice like box breathing (4–4–4–4) can reduce cortisol by up to 30% (Harvard Medical School, 2022), giving athletes and umpires a critical tool to reset under pressure.
But here’s the real secret:
To truly benefit from breathwork, you need more than just a technique — you need to embody it.
That’s where I come in.
I’m Sabine Christelli – a sleep and performance scientist, internationally trained yoga and breathwork teacher with over 15 years of practice and teaching, and an expert in NLP, hypnosis, and mental conditioning. I’ve coached elite athletes, umpires, and high-performing professionals across fields to unlock deeper levels of endurance, focus, and recovery using science-backed yet embodied techniques.
You want someone who doesn’t just understand the research, but lives and teaches this work with clarity, depth, and inspiration.
Because breath isn’t just a function — it’s your foundation.
Enjoy the below links to my especially curated Spotify Playlist: Sounds to help you sleep – and my Podcast: Sleep Easy – super relaxing and empowering!
Book in your free 20 minute chat with me to explore your next steps below:
