Pre-Competition Breathing Protocol: Prime Your Respiratory System

•By Marcus Thompson, ADCC Medalist

Most athletes warm up their muscles before competition.

Few warm up their respiratory system.

This is backwards. Your lungs need preparation as much as your hips.

Here's the pre-competition breathing protocol I use before every major match—30 minutes that systematically prepare your respiratory system for maximum performance.

Why Pre-Competition Breathing Preparation Matters

Your breathing system requires activation:

  • Clears nasal passages of mucus (maximizes airflow)
  • Activates respiratory muscles (diaphragm, intercostals)
  • Temporarily increases lung capacity via deep breathing
  • Establishes calm, controlled breathing patterns (reduces pre-match anxiety)
  • Primes oxygen delivery pathways

Without this, you step on the mat with cold lungs and restricted airways. Not optimal.

The 30-Minute Protocol (Time-Stamped)

Phase 1: Airway Clearance (Minutes 30-25)

Alternate nostril breathing:

  1. Close right nostril with thumb, inhale through left (count to 4)
  2. Close left nostril with finger, exhale through right (count to 4)
  3. Inhale through right
  4. Exhale through left
  5. Repeat for 10 full cycles

Purpose: Clears both nasal passages independently, ensures CombatStrips will function optimally when applied later

Confidence level: Medium. Limited research on alternate nostril breathing for athletic performance, but logical mechanism for airway clearance and widely used in breathing practices.

Phase 2: Diaphragmatic Activation (Minutes 25-20)

Belly breathing drill:

  1. Place one hand on chest, one on belly
  2. Breathe deeply into belly (belly hand rises, chest hand stays relatively still)
  3. 5-second inhale, 5-second exhale
  4. 10 repetitions, focused and controlled

Purpose: Activates diaphragm (primary breathing muscle), establishes efficient breathing pattern that carries over into competition

Confidence level: High. Diaphragmatic breathing efficiency is well-established in respiratory physiology.

Phase 3: Capacity Expansion (Minutes 20-15)

Breath hold intervals:

  1. Deep inhale to 80% capacity (NOT maximum—creates tension)
  2. Hold for 20 seconds
  3. Slow, controlled exhale
  4. 30-second rest with normal breathing
  5. Repeat 5 times

Purpose: Temporarily expands lung capacity, builds CO2 tolerance (reduces panic-breathing tendency)

Important: Don't hold breath to maximum capacity. 80% is the sweet spot—enough stimulus without creating counterproductive tension.

Confidence level: Medium. CO2 tolerance training has some research support. Avoid going to maximum (can trigger sympathetic activation—opposite of what you want pre-competition).

Phase 4: Dynamic Breathing Integration (Minutes 15-10)

Movement + breath coordination:

  1. Light shadow grappling (level changes, stance switches, movement patterns)
  2. Forced exhale on every explosive movement (audible "tss" or sharp exhale)
  3. Inhale during recovery/reset
  4. 5 minutes continuous, moderate intensity

Purpose: Links breathing patterns to actual movement, establishes exhale-on-exertion habit

Confidence level: High. Breathing-exertion coordination is fundamental to athletic performance across all sports.

Phase 5: Competition Pace Simulation (Minutes 10-5)

Interval breathing under load:

  1. 30 seconds fast-paced movement (sprawls, level changes, shot entries)
  2. Focus: Controlled breathing DURING movement (not just after)
  3. 30 seconds slow, controlled recovery breathing
  4. Repeat 3-4 times

Purpose: Simulates match breathing demands, builds confidence in your ability to breathe under exertion

Confidence level: High. Sport-specific preparation is fundamental training principle.

Phase 6: Parasympathetic Reset (Minutes 5-0)

Box breathing (final calming):

  1. Inhale 4 seconds (through nose)
  2. Hold 4 seconds
  3. Exhale 4 seconds (through nose or mouth)
  4. Hold 4 seconds
  5. Repeat 10 rounds

Purpose: Activate parasympathetic nervous system (calm, controlled state), reduce pre-match anxiety, lower heart rate, establish mental control

This is your transition from warm-up to competition. You're primed but calm.

Confidence level: High. Box breathing's effect on autonomic nervous system is well-documented.

Application of CombatStrips

Optimal timing: Apply immediately after Phase 6 (roughly 5 minutes before you step on the mat)

Why this timing:

  • Nasal passages are fully cleared and active from breathing warm-up
  • Adhesive has 3-5 minutes to bond properly to skin
  • You'll immediately feel breathing improvement as you walk to the mat
  • No time to overthink or get anxious—you apply and compete

Clean nose (wipe sweat if needed), apply strips, step on mat.

Between Matches (Modified Protocol)

Short Gap (10-20 minutes between matches)

Abbreviated protocol:

  • 2 minutes box breathing (calm down from previous match)
  • 5 minutes light movement (prevent muscle stiffening)
  • 3 minutes focused breathing (re-establish rhythm)
  • Apply fresh CombatStrips if previous ones are compromised

Longer Gap (30+ minutes between matches)

Full Phases 4-6:

  • You don't need airway clearance again (Phases 1-3)
  • But you do need movement integration, pace simulation, and final calming

Treat each match as a fresh start.

Competition Day Breathing Schedule

3 hours before first match:

10 minutes easy nasal breathing during general warm-up (establishes baseline, gets comfortable breathing through nose)

60-90 minutes before first match:

Full 6-phase breathing protocol (all 30 minutes)

Between matches:

Modified protocol based on time gap (abbreviated or Phases 4-6 only)

Before finals/championship match:

If 60+ minutes since last match: Full 6-phase protocol again

If <60 minutes: Abbreviated protocol (Phases 5-6 + CombatStrips application)

Advanced: CO2 Tolerance Building (2-4 Weeks Pre-Competition)

Don't debut this at your competition. Build tolerance in training.

Protocol (3x per week on non-hard training days):

  1. Normal exhale (empty lungs)
  2. Hold breath empty (no air in lungs)
  3. Time the hold (start with whatever's comfortable—10-20 seconds typical)
  4. When you feel strong urge to breathe, resume normal breathing
  5. Recover 60-90 seconds
  6. Repeat 10 rounds

Purpose: Trains your body to tolerate breathlessness sensation (the panic you feel when breathing is restricted during competition becomes more manageable)

Track progress: Your hold time should extend over 2-4 weeks (from 15-20 seconds to 30-40+ seconds)

Confidence level: Medium. CO2 tolerance training has some research support in breath-hold diving and freediving. Mechanistic logic for combat sports is sound but formal research is limited.

Common Mistakes

Mistake #1: Hyperventilating before match

Rapid, shallow breathing before stepping on mat makes you dizzy and light-headed, doesn't improve performance. Stick to controlled breathing.

Mistake #2: Only doing breathing work on competition day

This protocol works best if you've practiced it regularly. Use it before hard training sessions 2-3x per week for a month before competition.

Mistake #3: Breathing too shallow during warm-up

The whole point is to activate full lung capacity. Don't just go through motions—breathe deeply and intentionally.

Mistake #4: Skipping the protocol because you "feel good"

Feeling good is great. Feeling good AND having primed respiratory system is better.

The Mental Component

Controlled breathing = controlled mind.

When you systematically prepare your breathing pre-competition, you:

  • Signal to your nervous system that you're in control (reduces anxiety)
  • Create familiar routine (familiarity reduces stress)
  • Prime physiological systems (better oxygen delivery from minute 1)
  • Build confidence (you've done everything possible to prepare)

This isn't just physical preparation. It's psychological armor.

Real-World Application

My last ADCC trials, 90 minutes before first match:

  • Full 30-minute breathing protocol in warm-up area
  • Applied CombatStrips at 5-minute mark
  • Walked to mat feeling completely in control
  • Breathing stayed controlled entire first exchange
  • Opponent was gasping by 3-minute mark, I wasn't

Did breathing protocol alone win the match? No. Technique and strategy mattered.

But it removed one variable from uncertainty. I knew my lungs were ready.

Test It In Training First

Do NOT debut this protocol at a major competition.

Testing process:

  1. Use full protocol before hard sparring sessions (2-3 weeks of practice)
  2. Test at small local tournament (low-stakes environment)
  3. Adjust timing if needed (maybe you need 40 minutes, maybe 25 is enough)
  4. Refine until it's automatic
  5. Execute perfectly at major competition

What works for me might need adjustment for you. Build your version through testing.

The Breathing-Equipment Synergy

Pre-competition breathing prep + CombatStrips = maximum oxygen delivery.

The breathing exercises prepare your respiratory system—clear airways, activate muscles, establish patterns.

CombatStrips optimize the mechanical airflow—reduce nasal resistance, increase oxygen intake.

Combined effect is greater than either alone.

Final 60 Seconds (Right Before Stepping on Mat)

After completing the full protocol:

  1. Three deep, controlled breaths (slow in, slow out)
  2. Shoulders back, confident posture
  3. One sharp explosive exhale (release any remaining tension)
  4. Performance cue (your personal phrase)
  5. Trust your training

Your lungs are ready. Your technique is ready. Your mind is ready.

Go compete.

Next read: "The Mental Game: Performance Psychology for Combat Athletes" to integrate breathing protocols with comprehensive psychological preparation strategies.