SOCCER BREATHWORK PROGRAM
Control your Breath. Play like a Champion.
Breath training is the next evolution of elite soccer performance. It fuels your engine, supercharges your focus, helps you enter flow states and builds the mental toughness and confidence coaches and scouts can’t miss.
4.98/5 – trusted by 150+ Players
MEET YOUR COACH
STEFAN PETER
MAS in Sports Health & Leadership | Mental Performance Coach | Certified Oxygen Advantage Instructor
Trained at FC Barcelona and experienced with players from Bayern Munich, Gotham FC, Bournemouth FC, and international youth academies, Stefan helps athletes quiet the noise, find focus, and perform from their highest self.
"When I sit down with elite academy coaches from clubs like Orlando City, New York Red Bulls, or Borussia Dortmund, they all confirm the same truth: “Talent gets you noticed. Mental toughness keeps you there. What they truly look for in players is mental toughness, emotional control, and the ability to stay focused and concentrated even under pressure. And breathwork is the fastest path to that." - Stefan
Why Breathwork is The Best Mental Training Approach? You can’t “think” your way into confidence. Your body must signal safety first - and your breath is the control switch. When your nervous system feels safe, your brain performs freely. That’s why elite performers - from Navy SEALs to pro footballers - use controlled breathing to regulate their state, focus, and performance.
AS A BALLER - IS THIS YOU?
PROBLEMS EVERY PLAYER KNOWS
Matchday -1
Performance Anxiety
The whistle hasn’t blown, but your body and mind are already failing you. Do you know this jittery feeling before a game. Performance Anxiety is real - on the pitch, in school and in life. But truth is, this already drains your energy before you even start. It saps power from your muscles, blurs your focus, and mentally throws you off balance.
Pre Game
Emotional Rollercoaster
Some are too nervous before games for others it is the exact opposite. Also feeling too flat or too sluggish - without enough energy and positive tension before the game reduces your chance to perform up to your full potential. Over time, this imbalance kills your consistency and quietly ends careers before they even start.
Kickoff
Lack of Focus
Too many players need 5–6 minutes to mentally arrive in a game. Scattered minds followed by “silly” mistakes. Coaches notice, scouts notice. They see how quickly you lose focus, how easily distractions break your rhythm. And with every second you’re not fully locked in, the game slips away, along with your chance to make an impact and show how good you really are.
Final Minutes
Gassing out Early
Imagine it’s the 85th minute - are your legs on fire, cramping with every step? What if it’s not just lactic acid, but weak breathing muscles, low CO₂ tolerance, and a nervous system forcing your brain to hit the brakes?
Post Game
Unable to Recover
And after the game… can you actually sleep and recover enough to be ready for tomorrow? Many players get trapped in fight-or-flight mode: restless, overthinking, unable to fully reset. Without that reset, you hit your performance plateau faster than you want, get stuck, and watch others overtake you.
BREATHING...SOUNDS SIMPLE RIGHT?
"Well, 87.5% of athletes get it wrong. Silently it costs your legs power, your mind focus and your emotions balance. It's a bit like shooting on your own goal without knowing it.”
YOUR TRANSFORMATION
WHAT PERFORMANCE BREATHWORK CAN GIVE YOU
PHYSICAL GAINS
Power & Control
You step onto the pitch knowing your legs will carry you farther, faster, and stronger. Mastering your breath boosts oxygen delivery to your muscles and brain, fueling sprints, sharp cuts, and explosive moments - even late in the game. Fatigue hits later and you stay in control, reducing the risk of injury and pushing past the limits that hold most other players back.
INNER CALM
Mental Mastery
Your breath becomes your anchor. The stadium shakes and the pressure is intense - but inside, you’re calm. Each inhale steadies your heart, each exhale clears your mind. Mistakes no longer rattle you; nerves no longer hijack your decisions. You feel present, confident, and in control - able to make sharp choices, act decisively, and stay composed when the game is on the line. This isn’t just mental toughness - it’s a quiet power that only shows in every confident move, every fearless sprint, every pass you execute under pressure.
RECOVERY GAINS
Consistency & Confidence
After the final whistle, your breath still guides you. Mistakes don’t spiral into frustration, and pressure doesn’t linger in your mind. You settle into calm, recover faster and your mind and body can reset fully. By the next day, you’re ready, you are steady. Consistency rises, and every training and every game becomes another chance to dominate, build confidence, and take the next step in your career.
The Nervous System, Not the Mind, Is the Gatekeeper to Confidence
Most coaching focuses on mental talk - mantras, affirmations, visualization.
But the truth is your body decides before your brain does.
Confidence lives in your autonomic nervous system.
If your body perceives threat, no amount of positive self-talk will override it.
The elite train physiological control first - breath, posture, gaze - so their brain gets the message:
“We’re safe. We’re ready.”
That’s why ancient warriors practiced controlled breathing before battle, and why Navy SEALs use box breathing before missions.
Confidence starts with regulating the body’s story, not rewriting the mind’s.
OUR GAMEPLAN
THE FULL PROGRAM OVERVIEW
Week 1 - Biomechanics
Physiology & Finding Your Inner Voice
Week 2 - Biochemistry & Mental Toughness
Boost oxygen delivery and stress resilience
Week 3 - Emotional Regulation
Balancing the nervous system for high performance and better recovery
UNDERPERFORMANCE IS 90 % MINDSET AND ONLY 10% PHYSICAL
Mental strength drives at least 50 % of elite performance, yet most players spend 0 % of training time on it.
Then they wonder why they panic under pressure, lose focus after a mistake, or need five minutes just to settle into a match. Breathwork is the perfect start.
WHY SOCCER BREATHWORK WORKS?
SCIENCE BASED EFFECTS
HELPS REDUCE
INJURY RISK
According to recent FIFA research ACL injuries occur 80% in non-contact situations like landing or cutting. Poor core stability increased ACL injury risk by up to 3.5×. (Zazulak et al., 2007 (Am J Sports Med)
Diaphragm strength training helps stablize the core and reduces side stitches significantly.
MORE OXYGEN UPTAKE
TO IMPROVE ENDURANCE & SPRINTS
Research published in the European Journal of Applied Physiology shows that performance breath training can improve repeated sprint performance by up to 30–64% and endurance and VO2 max by up to 8-15%
Breath-focused warm-ups improve athlete performance in the first 15 minutes of play.
89% of players improved accuracy with pre-shot breathing routines.
BETTER
RESILIENCE & RECOVERY
Controlled breathing techniques optimize HRV- heart rate variability - and accelerate recovery between training sessions by up to 30%.
Athletes using breathwork fall asleep faster and have more REM sleep.
IMPROVES
FOCUS& CONCENTRATION
Almost everyone struggles to concentrate and stay emotionally balanced these days - making breathwork training and mental performance training even more valuable for athletes who need to perform at their peak - not just on the pitch but also in life. *thanks tiktok for screwing us up.
More confidence and less anxiety before games.
BREATHWORK - BUILD A CHAMPION MINDSET ON AND OFF THE PITCH
BREATH BY BREATH - TRAIN THE BODY & THE MIND
If you know that mental strength is what separates good players from great ones, but you’re not really sure how to improve your confidence, your self talk and manage your performance anxiety, this program is the right fit for you. It will also help you build a better mindset - all in just 21 days. You’ll build powerful daily breathing habits that create real, 360° progress: physically, mentally, and emotionally. Every morning, I’ll check in with you, sending short, soccer-specific breathing and mindset messages to help you get ready for training and game days. Think of me as your personal guide. We’ll build your focus, confidence, and energy together - breath by breath, day by day.
You’ve got this. Just breathe.
Build Your Self-Talk Routine
Beat Pre-Game Nerves
Breathwork + Core Strength
Stay Focused Under Pressure
Activate Your Vagus Nerve
Bounce Back From Mistakes
Build Your Self-Talk Routine
Beat Pre-Game Nerves
Breathwork + Core Strength
Stay Focused Under Pressure
Activate Your Vagus Nerve
Bounce Back From Mistakes
SOCCER BREATHWORK PROGRAM
UNLOCK YOUR HIGH PERFORMANCE - INSIDE OUT
$249 instead of $699
BEST PRACTICES
TEAMS ALREADY USING BREATHWORK SUCCESSFULLY
English Nation Team
Euro 2024
During the Euros 2024 the team around Harry Kane prepared themselves mentally before games to stay calm and composed, especially before penalty shootouts.
Liverpool FC
Body Wake Up Protocol
Arne Slot introduced a new protocol called "Body Wake up." Players now do breath training to prepare mentally and physically for games and training sessions.
Paraguay National Team
Mental Warmup before games
Using Oxygen Advantage Instructors the Paraguay National Team warms up the respiratory system, sharpens focus and oxygen delivery to help get into mental flow states before the game starts.
THIS PROGRAM ISN'T ABOUT HYPE, HOLLOW MOTIVATION OR WOO WOO!
Soccer Breathwork is elite mental & physiological training that soccer players have been missing. It's body, mind and emotions aligned for peak sports performance.
Case Study 1: Alexander - Losing Focus During Breaks
Alexander - Austria Second Bundesliga Player. He noticed losing focus regularly right after short breaks like throw-ins, corner kicks, injury breaks etc. He’d switch off for just a second, and that second was enough to miss a mark or react too late.
What is happening? After intense moments, when breathing stays fast and shallow heart rate doesn’t settle, the nervous system stays tense, and the brain gets less oxygen. Research shows that when breathing and heart rate stay irregular, focus and reaction speed drop.
Through breath training, Alexander learned how to use his breathing to reset between plays, and increase his attention span. (Focus + Attention + Attention Span = Success) Within weeks, he was more composed, made fewer mistakes, and stayed switched on from the first to the last whistle.
Case Study 3: Sofia - Waking Up Tired and Lack of Energy Pre-Game
Sofia, US College Player. She used to wake up feeling tired and also starting games feeling flat and low in energy. She and her coach didn’t want extra routines, so she needed something simple that didn’t interrupt training.
What’s happening? Due to her college demands and soccer expectations Sofia was chronically stressed, over-breathing even during light exercise. It kept her body tense and delayed her recovery and sleep.
Simple breathing exercises helped Sofia build the habit to breathe light and steady during warm-up and before going to bed to help her calm down and sleep better to feel more energy before games and trainings.
Case Study 5: Diego - Anger and Emotional Control
Diego, 15-year-old academy player. His problem was losing his temper and getting stuck in frustration after mistakes like a missed pass, or a bad call. His dad said, “When Diego’s calm, he’s brilliant. But when he’s angry, he’s gone.”
The brain floods with adrenaline, and clear thinking disappears. Studies show that when the nervous system is overstimulated, emotional regulation drops sharply (Thayer & Lane, 2000).
Diegos daily breath protocol including short recovery breaths right after mistakes, helped him calm his body before his emotions took over. Within weeks, he stayed composed, made faster recoveries after errors, and even started leading by example and communicate better with himself and his team instead of reacting in frustration.
Case Study 7: Josh - Weak Communication and Vocal Power
Josh, 16-year-old international center-back. His wanted him to be louder and command the team from the back. But Max felt shy, tense, and struggled to project his voice.
Through breathing exercises, Josh strengthened his diaphragm and learned to speak from his center, not his throat. Within weeks, his communication improved, his teammates started responding, and he began to feel like a true leader on the pitch.
Case Study 2: Miguel - Nervous Before Penalties
Miguel, 17 year old Spanish talent. Every time he stepped up for a penalty, his heart would race, breathing quick and shallow. His goal was to become more calm and decrease his nervousness in important moments of the game.
What’s happening? When players are too stressed and their nervous system is out of balance, their attention shifts outward, like focusing on the goalkeeper, instead of on their own execution. As a result, they’re more likely to miss the shot (Wilson, Wood & Vine, 2009).
Through breathwork, Miguel learned to calm his nervous system before penalties — inspired by CR7’s Euro 2024 data, showing his heart rate drop from 170 to under 110 bpm during shootouts. By controlling his breath, Miguel centered his focus on his routine, not the noise. The result? More composure, confidence, and goals under pressure.
Case Study 4: Lisa - Hesitant Goalkeeper with Fear of Pressure Moments
Lisa, Pro Goalkeeper, struggling with confidence and presence in the box. Before corner kicks or long free kicks, she’d feel her body tense up and her mind race. Players coming at her in full speed made her hesitate, feel intimidated and often unsure whether to come out or stay.
She knew the problem was about state control. Her breathing was out of her control, keeping her system in “freeze” mode instead of the self confident and alert focus (positive aggression) she needed.
Through in-game breathing, Lisa learned to find the balance between calm and power - full of energy, but in control. Her body language shifted first: taller stance, sharper movements, stronger presence. Soon her decisions followed, and she became the confident, reliable leader her team trusted.
Case Study 6: Ani - Performance Anxiety
Anxiety and freezing before matches but also big tests. She said it felt like her “body locked up.” Her breathing became shallow, her heart raced, and she couldn’t think clearly.
This happens when over-breathing reduces oxygen flow to the brain a reaction known as hypocapnia-induced cerebral vasoconstriction. The result: your body feels tense, and your brain goes blank.
With breath training, Ani learned how to slow her breathing and control especially her exhale before pressure moments. Her body calmed down, her focus returned, and she no longer felt paralyzed before matches or exams. Breath by breath, she built real confidence from the inside out.
Case Study 1: Alexander - Losing Focus During Breaks
Alexander - Austria Second Bundesliga Player. He noticed losing focus regularly right after short breaks like throw-ins, corner kicks, injury breaks etc. He’d switch off for just a second, and that second was enough to miss a mark or react too late.
What is happening? After intense moments, when breathing stays fast and shallow heart rate doesn’t settle, the nervous system stays tense, and the brain gets less oxygen. Research shows that when breathing and heart rate stay irregular, focus and reaction speed drop.
Through breath training, Alexander learned how to use his breathing to reset between plays, and increase his attention span. (Focus + Attention + Attention Span = Success) Within weeks, he was more composed, made fewer mistakes, and stayed switched on from the first to the last whistle.
Case Study 2: Sofia - Waking Up Tired and Lack of Energy Pre-Game
Sofia, US College Player. She used to wake up feeling tired and also starting games feeling flat and low in energy. She and her coach didn’t want extra routines, so she needed something simple that didn’t interrupt training.
What’s happening? Due to her college demands and soccer expectations Sofia was chronically stressed, over-breathing even during light exercise. It kept her body tense and delayed her recovery and sleep.
Simple breathing exercises helped Sofia build the habit to breathe light and steady during warm-up and before going to bed to help her calm down and sleep better to feel more energy before games and trainings.
Case Study 3: Diego - Anger and Emotional Control
Diego, 15-year-old academy player. His problem was losing his temper and getting stuck in frustration after mistakes like a missed pass, or a bad call. His dad said, “When Diego’s calm, he’s brilliant. But when he’s angry, he’s gone.”
The brain floods with adrenaline, and clear thinking disappears. Studies show that when the nervous system is overstimulated, emotional regulation drops sharply (Thayer & Lane, 2000).
Diegos daily breath protocol including short recovery breaths right after mistakes, helped him calm his body before his emotions took over. Within weeks, he stayed composed, made faster recoveries after errors, and even started leading by example and communicate better with himself and his team instead of reacting in frustration.
Case Study 4: Josh - Weak Communication and Vocal Power
Josh, 16-year-old international center-back. His wanted him to be louder and command the team from the back. But Max felt shy, tense, and struggled to project his voice.
Through breathing exercises, Josh strengthened his diaphragm and learned to speak from his center, not his throat. Within weeks, his communication improved, his teammates started responding, and he began to feel like a true leader on the pitch.
Case Study 5: Miguel - Nervous Before Penalties
Miguel, 17 year old Spanish talent. Every time he stepped up for a penalty, his heart would race, breathing quick and shallow. His goal was to become more calm and decrease his nervousness in important moments of the game.
What’s happening? When players are too stressed and their nervous system is out of balance, their attention shifts outward, like focusing on the goalkeeper, instead of on their own execution. As a result, they’re more likely to miss the shot (Wilson, Wood & Vine, 2009).
Through breathwork, Miguel learned to calm his nervous system before penalties — inspired by CR7’s Euro 2024 data, showing his heart rate drop from 170 to under 110 bpm during shootouts. By controlling his breath, Miguel centered his focus on his routine, not the noise. The result? More composure, confidence, and goals under pressure.
Case Study 6: Lisa - Hesitant Goalkeeper with Fear of Pressure Moments
Lisa, Pro Goalkeeper, struggling with confidence and presence in the box. Before corner kicks or long free kicks, she’d feel her body tense up and her mind race. Players coming at her in full speed made her hesitate, feel intimidated and often unsure whether to come out or stay.
She knew the problem was about state control. Her breathing was out of her control, keeping her system in “freeze” mode instead of the self confident and alert focus (positive aggression) she needed.
Through in-game breathing, Lisa learned to find the balance between calm and power - full of energy, but in control. Her body language shifted first: taller stance, sharper movements, stronger presence. Soon her decisions followed, and she became the confident, reliable leader her team trusted.
Case Study 7: Ani - Performance Anxiety
Anxiety and freezing before matches but also big tests. She said it felt like her “body locked up.” Her breathing became shallow, her heart raced, and she couldn’t think clearly.
This happens when over-breathing reduces oxygen flow to the brain a reaction known as hypocapnia-induced cerebral vasoconstriction. The result: your body feels tense, and your brain goes blank.
With breath training, Ani learned how to slow her breathing and control especially her exhale before pressure moments. Her body calmed down, her focus returned, and she no longer felt paralyzed before matches or exams. Breath by breath, she built real confidence from the inside out.
Got more questions? (FAQ)
No — the program is designed to complement, not interrupt, your existing training. Most sessions take only 10–15 minutes and can be done before or after practice, or even integrated into warm-ups and cooldowns. Many teams notice improved focus, faster recovery, and fewer overreactions during intense sessions without needing to change their regular schedule.
Absolutely — it can be done in-season. In fact, that’s when players benefit most. The breathing techniques are low-impact and restorative, helping athletes recover faster between matches, sleep better, and manage stress from competition. Think of it as mental conditioning that fits perfectly into the rhythm of the season.
Yes — and they should. For injured players, breathwork becomes a powerful tool to maintain conditioning, support recovery, and stabilize the nervous system when they can’t train physically. Controlled breathing can also reduce inflammation, improve circulation, and accelerate healing — plus, it keeps them mentally connected to the team routine and mindset.
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