Mental Session – Performance Breathing

Being strong mentally can take many years before it is a reality as it will take many experiences along the way to fine tune what is required for each individual. So, the sooner players get the opportunity to experiment with ideas the better it will be for them as they grow in to the game.

For the coach it provides a lot of fun, new learnings in many cases, and a chance to try out the aspects on yourselves.

Day 1. 
Performance Breathing

Background:
The aspects that make up the sports person are: Physical, Tactical, Technical, Nutritional, Social, and MENTAL

Questions to ask: make sure you get as many answers as possible.
1- What does it mean to be ‘mentally strong’? [high level of consistent performance in all circumstances - you should come up with something similar to this answer]
2- What causes inconsistent performances?  [nervous, fear, lack of confidence, lack of belief, your mind is telling you cannot do it]
3- How do you get your mind to change its thinking? [It has to be clear so that you can input positive stuff.]

Performance Breathing
Statement:
This is a way of clearing the mind so that you can get positive information in there.

Known as diaphragmatic breathing. From deep in your abdomen and not high in your chest.
People breathe from their chest when they are under pressure. When stressed breathing is quick and shallow. You are going to breathe to become calm.

Activity
Close your eyes and imagine yourself in a situation that really stresses you. (sport; exam, coach yelling at you, an argument with a friend, having to speak in assembly…)
You are there right now. Make it as real as possible.

You are going to ask some questions that the players will answer internally

• What do you feel?
• Do certain parts of your body feel tense?
• What does it make you think about?
• Notice your breathing-is it shallow and high in your chest?
• Are you breathing a little more rapidly than normal?
• Do you feel anxious or nervous in your stomach?
• Are your palms and forehead sweaty?

Statement:
When you are experiencing any of these symptoms you are visualising the situation.
The body is sending physical and emotional messages.

Now, while you are feeling anxiety or discomfort focus deeply and do the following:

• Take a deep breath in through your nostrils
• Visualise it entering your body as a soothing form of energy
• Follow it as it as it goes in to your bloodstream down through your neck; into your shoulders; down in to your lungs; hold it down in your abdomen briefly and then slowly release.
• Visualise it in the bloodstream as it moves slowly back up your body, in to your brain and out through your mouth.
• Imagine this breath is giving you a boost of energy. Feel it as a purifying force that is clearing the anxiety and replacing it with calmness.
• Hold your hand on your stomach as you do this. Your stomach should be moving up and down (breath in – stomach out / breath out – stomach in) Chest should be relatively still.

Carry on for two minutes. [There should (could) be a release of tension and anxiety.]

Practice:
Practice this at home. The more it is practiced the more instinctive it will become and will help with other aspects of becoming calm and confident.
It is good for tests, exams etc. Do it before going to class or in an exam…

Statement:
This is the first step in staying in the moment.
Your coach will sometimes tell you ‘Stay Focused’; ‘Concentrate’…
What he is saying to you is to stay in this moment and don’t let your mind wander somewhere else. Don’t worry about what the final score might be or if you win or lose; just think about what you have to do right at this moment.

This is called centering and is created through your performance breathing.

After much practice you will be able to centre in a very short space of time. You are taking the first steps to train your mind just as you do with your sport.

Watch:
YOU TUBE footage
“How to Calm Oneself in Sport.”