Breathing for Rugby Performance

Module 1: Breathing Fundamentals
– Why Breathing Matters for Rugby
– Understanding Functional vs. Dysfunctional Breathing
– The Foundations: Nose Breathing, CO₂ Balance, and Diaphragm Use

Module 2: Game-Day Breathing Strategies
– Managing Nerves and Pre-Game Stress
– Building Focus and Control Under Pressure
– Quick Breathing Reset Techniques Before Kickoff

Module 3: Performance Under Pressure
– In-Play Breathing for Stamina and Focus
– Recovery Breathing Between Plays and at Half-Time
– Managing Fatigue and Oxygen Efficiency

Module 4: Post-Game Recovery and Sleep
– Breathing to Speed Up Muscle Recovery
– Relaxation and Sleep Support Techniques
– Shifting from High Alert to Rest Mode

Module 5: Long-Term Resilience and Daily Practice
– Building a Daily Breathing Routine
– Monitoring Progress: Simple Self-Testing Tools
– Integrating Breathing into Training and Life