Box Breathing in the Circle: Calm the Body Before High-Leverage Moments

At NOYN^®, we use box breathing to calm the body and the brain. Practice it every day away from the field, then add it to your routine for pressure situations—in the circle, on the mound, or in the on-deck circle.

1. Breathe in through your nose and slowly count to four. Feel the air fill the bottom of your lungs.
2. Hold your breath for four seconds.
3. Slowly exhale through your mouth for four seconds.
4. Repeat until you feel re-centered.

Repeat this exercise twice a day away from the field, especially when you feel amped up. Once it is automatic, transfer it to games. Many pitchers build one box breath into the moment they get the sign; many hitters take one before stepping back in after a pitch.