One would expect that the loudest parts of Runningman would be everyone’s focal point: the race (obviously), the Main Stage, or all the fun and competitive showmanship around the exhibitions and booths in our Expo. But one of the quietest areas of our festival grounds gathered some of the biggest crowds: our Zen Zone.

All weekend long, attendees traded the noise for guided meditation, yoga, and breathwork sessions. Plenty said it ended up being their favorite part of the whole festival, much to their surprise!

So what made a quiet tent such a crowd-pleaser? Here’s a look back at the Zen Zone, plus three easy breathwork techniques for athletes that you can try today.

Inside Runningman’s Zen Zone

We designed the Zen Zone as a place where participants can intentionally slow down. With sessions running throughout the day, morning til night, there was always a quiet spot available. It serves so many different purposes, from easing race-day nerves before sunrise to a post-race stretch.

Why Breathwork for Athletes Is Worth Your Time

Breathing is unique; it’s the only piece of your nervous system you can control. Slow, steady breaths signal to your body that you’re safe, bringing your heart rate down and quieting an active mind. Faster, deeper breaths do the opposite, helping you feel more awake. Mastering your breathing as an athlete is incredibly useful.

Breathwork helps you settle down at the start line, or keep your cool when a workout gets tough. It can also help you switch off at night for better sleep and is a great first step toward mindfulness for performance, since it trains you to stay present when it counts.

Breathe Easy: 3 Simple Techniques to Try

1. Box Breathing to Calm Pre-Race Nerves

  • Inhale through your nose for 4 seconds
  • Pause and hold for 4 seconds
  • Exhale for 4 seconds
  • Hold again for 4 seconds

Repeat this for 2 to 5 minutes. It’s easy enough to do while you wait in the start corral.

2. The Physiological Sigh for a Reset

Try this: breathe in fully through your nose, then take another short sniff on top. Breathe out slowly through your mouth, letting it all out. Often, just one to three rounds is enough to take the edge off.

3. 4-7-8 Breathing for Better Sleep

To get a better night’s rest ahead of a big day, try 4-7-8 breathing. Inhale for 4 seconds, hold for 7, then exhale slowly for 8. Try four rounds of this once you’re in bed. It works wonders the night before a race.

Go Nose-Only: Nasal Breathing on Easy Runs

Are you keen to introduce some easy breathwork into your training? Try breathing only through your nose on your easy runs. It keeps your effort low without you having to think about it, which is key when you’re doing Zone 2 training. And if you’re struggling to keep up, that is your cue to slow your run down.

Stretching and Yoga for Recovery and Mobility

The yoga classes in the Zen Zone focused on gentle movement, not tricky advanced poses. After a race, simple yoga helps loosen stiff hips, hamstrings, and calves without adding more stress to the body.

Here are a few yoga poses you can try.

  • Child’s pose: Opens up your lower back and hips.
  • Low lunge: Stretches out tight hip flexors.
  • Legs up the wall: Gives tired legs a well-earned rest.
  • Supine twist: Releases tension through your spine.

Remain in each pose for 1 to 2 minutes, breathing slowly and deeply the whole time.

Five Minutes Is Enough: Meditation Before a Race

Meditation before a race doesn’t have to be complicated, and you definitely don’t need to stay immobile on a cushion for an hour. About five minutes before the start, you can find a quiet spot to sit or stand still, close your eyes, and count each breath up to ten. Then go back to one and repeat. Focus only on your breaths and the sensation of breath in your body. 

If you find your mind drifting to other thoughts, maybe to your pace or the weather (it will), gently bring it back to counting. It’s a tiny habit, but it makes race mornings so much calmer.

Beyond the Finish Line: Taking Mindfulness Home

What we learned in the Zen Zone goes way past race day. Rest is what keeps you going in the long run (pun intended). That’s the whole idea behind our guide on reaching your wellness goals without burning out.

And for the bigger picture, take a look at how running boosts your overall wellness.

Find Your Calm at Runningman’s Zen Zone in 2027

The Zen Zone is coming back next year, along with the sauna, gym, and Learning Lab. Check out the full Runningman festival experience, then grab your Runningman 2027 festival pass before they’re gone.