Being a professional athlete comes with its fair share of ups and downs. Between the pressure of competing and being in the public eye, having grounding methods for well-being is so important. Champion boxer and Olympian Harry Garside is well known for prioritising his mental health and sleep to help him perform at his best. Below, Harry shares how breathwork and some bedroom hacks can pave the way for a restful night.
When did you first explore breathwork?
It was actually back in 2020 when I first explored breathwork. Obviously, everyone will remember 2020 as being the year that COVID hit the world, and after living through a Melbourne lockdown, I moved up to the Gold Coast. It was here that I had my first breathwork session and it truly moved me. From that day on to becoming an instructor, it has all been pretty amazing.
How does breathwork impact your nighttime routine and your quality of sleep?
Breathwork for me is something I’ve always focused on in a sporting setting, particularly when a sport like boxing is so intense, you’re always up and about. Sometimes if I have a coffee too late in the day, I can end up lying in bed awake and ramped up after a day of training. I like to get into a state of parasympathetic to help me rest and recover, especially after hard sessions. A quick breathwork exercise helps to lower my cortisol levels and the stress in my body. It always helps before I nod off so I can have a good night’s sleep because sometimes I’m so revved up!
Can you give us an example of a breathwork exercise you do?
There are multiple breathwork exercises that I do but one that I really love is called ‘four seconds in and six seconds out’. I find the more seconds I can breathe out, the deeper my breath is and the more relaxed my body becomes, and I can feel myself getting more and more comfy in my spot. Keep doing that for 3-4 minutes and you should feel nice and relaxed in your bed.
Any advice for anyone new to breathwork?
Lean into it and try your best. It can be a bit intense sometimes because there’s so many different techniques, but I’d recommend just leaning into it. Sometimes we can get trapped in our head but there’s really no wrong way of doing it. So, just have a good, hard crack and see where it takes you!
What bedroom tweaks do you suggest for improved sleep?
My top four tips for bedroom tweaks are:
- Try to have a weighted blanket.
- Remove as much light from the room as possible.
- Try to keep the volume to a minimum in your bedroom.
- I know this is really hard in this day and age but try to limit phone use. I don’t always stick to that, but I do my best!
To hear more of Harry’s bedtime hacks, check out his sleep confession here.