The Pre-Performance Breath: 90 Seconds Before You Step on the Mat
Before a performance — a championship routine, an exam, a presentation — a short, structured breath routine helps you arrive steady. SEGA athletes use a version of this in the waiting area.
This tip is scheduled for Wednesday 18 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand or sit tall and feel both feet on the floor.
- Inhale through the nose for 4.
- Pause gently for 2.
- Exhale slowly for 6 and let the shoulders drop.
- Repeat 6 to 8 rounds — about 90 seconds.
- Finish by saying one sentence to yourself: the first thing you will do on the mat.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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