Vejrtrækning i midtercirklen

Instruktioner

1. 1Fokuser på dybe, rolige åndedrag
2. 2Hold afleveringerne langsomme og rytmiske
3. 3Lad pulsen falde gradvist

Fokuspunkter

• Breathe in for four counts and out for six — the extended exhale is what lowers heart rate
• Close your eyes between passes to bring focus inward and reduce neural activity
• Passes should be slow enough that the receiver must reach slightly — no hard throws
• Use this as a mental reset: let go of any mistakes from the session and focus on positives

Typiske fejl

• Breathing too shallow or too fast instead of the controlled 4-in 6-out pattern
• Throwing hard passes out of habit, keeping the upper body tense
• Chatting loudly instead of using the quiet time for mental recovery
• Skipping the drill early to leave practice instead of completing the full duration