Amadou Onana is a Belgian international midfielder competing at the 2026 World Cup. He's also one of a growing number of elite athletes who treat recovery as seriously as training, and who've made one specific habit part of their nightly routine: nasal breathing.
Onana uses Intake — a magnetic nasal breathing system — as part of how he prepares his body for the demands of elite competition. We talked with him about his approach to recovery, why he believes breathing is one of the most overlooked tools in sport, and how a small habit can support a much bigger picture.
Why Recovery Matters at the World Cup Level
Onana came up through professional football and now plays at the absolute top of the sport. When asked what makes the difference at the elite level, his answer doesn't go to talent or work ethic — it goes to the things that happen between games.
"At this level, small details make a big difference," he says. "Sleep, hydration, nutrition, recovery, and consistency all matter. The margins are very small, so anything that helps you recover better, stay focused, and perform at your highest level becomes important."
It's an answer that probably wouldn't make a highlight reel. But it reflects something the best in any sport tends to share: a willingness to take the unglamorous parts seriously.
The Recovery Habit Most People Overlook
Of all the recovery practices Onana names — sleep, hydration, nutrition — there's one he singles out as the most underappreciated.
"Breathing is something a lot of people overlook, but it's fundamental," he says. "Whether I'm preparing for a match, recovering after training, or trying to stay composed in high-pressure moments, controlled breathing helps me reset, focus, and stay present."
This is the part that surprises people. We tend to think of breathing as something automatic — something the body handles. But the way you breathe, particularly during sleep, has measurable effects on recovery, focus, and how rested you feel in the morning.
Nasal breathing in particular is associated with better sleep quality, improved oxygen efficiency, and reduced overnight congestion. For an athlete like Onana, those compounding effects across a tournament schedule add up.
How Amadou Onana Uses Intake
Onana started using Intake as part of his daily recovery routine and has stayed with it.
"Better nasal breathing helps me feel more rested, recover more effectively, and stay focused throughout the day," he says. "It's become one of those small habits that supports the bigger picture."
That last line is the one we keep coming back to. It's not about a hack. It's not about one product solving everything. It's about a habit — small, consistent, easy to overlook — that quietly does work in the background.
Intake is a magnetic nasal breathing system designed to open the nasal passages during sleep, supporting easier breathing through the night. It's reusable, worn comfortably overnight, and validated in independent sleep research to improve breathing, sleep quality, and morning recovery.
For Onana, it's part of a broader approach to performance that prioritizes the things you don't see.
What Curious Athletes Can Learn From His Routine
Onana isn't chasing trends. When asked what initially made him interested in Intake, his answer is the same kind of measured optimization you'd expect from someone at his level.
"I was curious because I'm always looking for ways to optimize performance and recovery," he says. "The more I learned about the importance of breathing and sleep quality, the more interested I became. After using Intake consistently, it's become a natural part of my routine because I've experienced the benefits firsthand."
The takeaway for anyone reading isn't that one product changes everything. It's that recovery at any level — elite or amateur — comes from the small, repeatable things you do every day. Sleep. Breathing. Consistency.
The Bigger Picture
Watching the World Cup, it's easy to focus on the moments — the goals, the saves, the celebrations. But behind every elite performance is a routine most people never see. Nightly. Quiet. Unglamorous.
For Amadou Onana, that routine includes breathing better. It's not the only thing he does. But it's one of the small habits that support the bigger picture.
