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Psychological Pointers
Discovering the Power of Breathwork
Živa Dvoršak
Dec 6, 2024
At the recent Book Fair in Ljubljana, I attended a lecture by Dr Milan Hosta, a Slovenian philosopher of sports, life skills coach, and breathing therapist. He introduced his latest book, Zadihaj! (Breathe!), which explores an incredible 18 variations of one breathing technique called the “breathing square”. Do you remember one of our earliest Practical Pointers, where we explored the basics of this concept? During the lecture, we practised two of these techniques, and I couldn’t help but think about how the power of breathwork might be beneficial for shooters.


Dr Hosta, who has been exploring integral breathing for over 25 years, opened the discussion by inviting us to reflect on the inhale that accompanies surprise—positive or negative. This moment of breath holds deep significance, reminding us that it’s our constant companion through every moment of our lives, setting the stage for a deeper connection between body, mind, and spirit. As he writes in his book:
“Through breath, physical, mental, psychic, spiritual and spiritual dimensions connect, harmonize, and sometimes exclude one another. From this, we can conclude that each phase of the breath carries the information and potentials of these dimensions, which together create the fundamental energy of life.”
Now, let’s dive into the two breathing techniques we tried at the end of the lecture.
Breathing Triangle for Calming Down
Shooting is the only Olympic sport where competitors must actively calm the adrenaline rush that comes with the command “start”. In one of our previous Practical Pointers, we introduced three S.O.S. exits for managing this high-pressure moment. One of these interventions involves the breathing square technique. Dr Hosta’s approach offers a slight twist to this traditional technique—let’s call it the breathing triangle. The method is straightforward yet effective, and it goes as follows:


1. Inhale for 3 seconds
2. Exhale for 6 seconds
3. Hold for 1 second; then repeat.
This technique is designed to slow the heart rate, ease the mind, and bring the body into a steady state of readiness. By elongating the exhale, the parasympathetic nervous system is activated, promoting relaxation and focus. Thus, shooters can settle into a grounded and steady state, which is essential for precision shooting.
Breathing Square for Activation
Have you ever felt too calm before a competition? While a quiet state might seem ideal, excessive calmness can signal subconscious avoidance or even mimic a “freeze” response. Early-morning competitions can also feel unnatural for those accustomed to training in the afternoon, leading to sluggishness. In such cases, Dr Hosta’s energizing breathing method can help awaken the system and achieve the optimal level of alertness for accurate performance. Dr Hosta calls it breathing coffee, and it involves:


1. Taking two sharp, quick inhales through the nose, with only a slight pause in between,
2. Holding the breath for 1–2 seconds,
3. Releasing with a normal exhale,
4. Followed by a 1-second hold, then repeat.
This double-inhale technique delivers a burst of oxygen to the brain, waking the system without overstimulating it. It helps shooters reach the optimal level of mental alertness for accurate performance.
Key Differences Worth Remembering
Dr Hosta explained that breath consists of four phases, each corresponding to the classical element:
- Inhale = Earth (stability and grounding),
- Hold at the top = Fire (energy and transformation),
- Exhale = Air (release and flow),
- Hold at the bottom = Water (calmness and adaptability).
The fifth element, Ether, encompasses these four phases and represents the integration of the breath as a whole.
This elemental framework explains why different techniques serve different purposes:
- The calming triangle skips the “hold at the top” (which avoids engaging the element of fire—energy) and focuses instead on grounding and release.
- The energizing breath emphasizes the “hold at the top”, bringing fire into the process to awaken and ignite energy and focus.
Understanding the elemental framework can empower you to tailor your breathwork to meet specific needs, whether calming nerves or boosting alertness.
However, breathing techniques are not just part of S.O.S. exits—for competitive shooters, integrating them into training routines and meditation practice can refine mental focus, and enhance physiological control, ultimately improving overall performance. Taking time for intentional breathing allows us to cultivate awareness and balance in shooting and everyday life. Whether calming nerves before a shot or finding clarity in a hectic moment, breathwork is a powerful tool that connects us to our inner selves, thus to a better understanding of ourselves as a whole. As Dr Hosta beautifully puts it as:
“Breathing offers us a unique opportunity to pause, calm down, and listen to our inner voices.”
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1 thought on “Discovering the Power of Breathwork”
Great article here on these breathing exercises. It’s got some interesting ideas, but I absolutely love that it is quite short and precise, and the breathing techniques are so easy to try out – very good visualizations! I am a visual person and these helped me tremendously with understanding and trying out these exercises!