Yoga · Breathing · Relaxation · Cool-down

Breathing and relaxation

Box breathing, then a guided body scan lying down, to close a session.

T
Start / 5
Time
8 min
Players
1–40
Age
U6+
Area
Mat per person
Equipment
mats

Setup

  1. Everyone lying on their backs, arms by the sides, lights low if possible.

How it runs

  1. Box breathing: in for four, hold four, out four, hold four; eight rounds.
  2. Guided body scan from the feet to the head, two minutes.
  3. Three deep breaths, roll to the side, sit up slowly.

Coaching points

  • Breathe into the belly first, then the chest.
  • Let the floor hold the weight.
  • Keep the voice slow and even.

Common mistakes

  • Counting too fast.
  • Tensing the shoulders on the inhale.

Say it: “In four, hold, out four.”

Make it harder

  • In four, hold seven, out eight.
  • Five-minute scan.

Make it easier

  • In three, out three, no holds.
  • Sitting instead of lying.

Reviewed by the Sportdify coaching team.