Breathing Between Points: A Simple Mental Skill Coaches Integrate into Practice

Breathing Between Points: A Simple Mental Skill Coaches Integrate into Practice

Short Answer

There is a natural pause between points on the court — coaches teach players to use this time not for self-criticism but for a simple breathing ritual. This is not just “calming down,” but a specific action: one or two breathing cycles with the exhale slightly longer than the inhale, eyes on the racket or baseline, and preparing for the next rally. This skill can be easily integrated into practice without lengthy explanations, and parents can support their child by noticing the use of the ritual rather than demanding perfect calmness. It is important to understand that this is a self-regulation skill, not a treatment for anxiety.

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Why This Topic Matters

On court, especially at a young age, nervousness often arises between points. A player might start to devalue their previous shot or fear the next one, increasing tension and disrupting focus. Parents and coaches see that simple words like “calm down” don’t work — they either remain empty advice or create pressure. Meanwhile, these short pauses are the best opportunities to regain self-control. If a child learns to perform a brief breathing ritual at this moment, it helps avoid getting stuck in negativity and transition calmly to the next point. In training conditions in Budva, on courts near Slovenska plaza or by hotel Aleksandar, where lessons proceed at real match pace, this skill becomes accessible and practical.

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What the Coach Explains

A TS WINNER coach does not give long psychology lectures but demonstrates how to incorporate breathing as part of a ritual during training. Between points, there should be no “empty head” filled with self-criticism or distracting thoughts. Instead, a light, simple protocol:

1. The shot ends, the player steps back.

2. For 5–7 seconds, perform 1–2 breathing cycles: inhale through the nose, exhale through the mouth, with the exhale slightly longer.

3. Keep eyes on the racket or baseline to maintain court connection.

4. Prepare mentally for the next rally.

This protocol takes minimal time and helps switch focus. The coach repeats this after every rally, turning it into a habit. This is not meditation for the chosen few or a complicated technique — it’s a simple skill accessible to everyone. It creates a live connection with the coach and training process, rather than leading to abstract thoughts.

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How It Looks in Training

On courts in Budva, a TS WINNER coach might say after a series of drills or games: “After each shot — step back, two deep breaths, and get ready to continue.” There is no need to explain psychology — just remind and do it together. During exercises near Slovenska plaza or hotel Aleksandar, breathing becomes part of the transition: shot — step — breathe — next shot. The coach observes and gently corrects if the player forgets. Gradually, the skill becomes reflexive.

The child sees that breathing is an action, not “you must be calm,” which often feels like pressure. The coach does not expect perfect execution but values the attempt to breathe. A mistake on court becomes not a reason for criticism but material for the breathing ritual — helping maintain a positive mindset.

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Common Mistakes

1. Parents demand “calmness” without explanation. This causes tension and internal conflict for the child. It’s better to notice whether they performed the short breathing ritual.

2. Players hold their breath or take deep inhales without enough exhale. This increases internal tension. The exhale should be slightly longer than the inhale to aid relaxation.

3. Coaches give long explanations or lectures about breathing. On court, it’s better to show briefly and repeat than dive into theory.

4. Skipping breathing between points, especially after errors. This misses the chance to reset and start the next rally with a clear head.

5. Expecting breathing to “cure” fear or anxiety. This is a self-regulation skill that helps focus but does not replace professional help for serious issues.

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What to Do Now

• At the next training, ask the coach to remind about the breathing ritual between points.
• Instead of saying “calm down,” suggest the child take 1–2 deep breaths with the exhale slightly longer than the inhale.
• Notice the fact of performing the ritual rather than judging how “calm” it was.
• Watch together for the gentle shift of attention — for example, eyes on the racket or baseline.
• Try to make breathing part of the usual transition between shots.

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How TS WINNER Helps

At TS WINNER, breathing between points is part of the essential minimum of mental skills coaches support during lessons. It is a simple, accessible self-regulation skill introduced without pressure or promises of “quick wins.” If you want to see how breathing becomes part of the ritual, you can book a lesson via @TSWinnerbot. There, a coach will help calmly and step-by-step master this skill without overloading with theory or endless drills.

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Conclusion

Breathing between points is not about “just calming down,” but a specific, brief action that helps switch focus and maintain concentration. One or two breathing cycles with the exhale slightly longer than the inhale take exactly the pause that exists between rallies. A TS WINNER coach in Budva calmly and without pressure integrates this skill into lessons, maintaining a live connection with the player. Parents should avoid demanding perfect calmness and instead notice and support the ritual itself. This is a real, practical next step toward more confident play.

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Text adapted from Mental skills and tools for coaches: How and why to implement breathing techniques into your coaching Merlin Van de Braam, 2025, ITF Coaching & Sport Science Review, CC BY 4.0. ITF does not endorse and is not a partner of TS WINNER / DOO ALTERRA.

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Nataliia Nemsadze

Sport psychologist at TS WINNER tennis school · licensed coach (ATP · TSS · TSCG)