Wanting the clutch hit to help the team win. Wanting to strikeout a batter in a pressure situation. During competition, we can frequently find ourselves overwhelmed at the moment. That overwhelming feeling can be anxiety, and to succeed under pressure, athletes must respond positively to that anxiety. Reacting positively to stress during pressure situations helps give athletes the feeling that they have control of their situation and how they respond.
One way to take control of your anxiety and pressure situations is to focus on your breath. Focusing on proper breathing techniques can decrease stress and muscle tension, calm your nerves, give you more focus, minimize negative thoughts, and reduce fatigue. There are several ways as an athlete that you can utilize breathing techniques to help improve your performance. Here are a few:
- Controlled breathing: This involves taking slow, deep breaths during rest and recovery periods. It can help reduce muscle tension and lower your heart rate. The lowered heart rate will help calm your nerves and allow you to focus on what is in front of you. The reduction in muscle tension can also improve your recovery time and reduce the risk of injury.
- Timed breathing: Time breathing is one that you can use during competition. Whether three deep breaths before an at-bat or one deep breath after every pitch, timed breathing can help you focus in the moment of competition. Swing at a bad pitch? Taking that deep breath after every pitch can help you reset and get you ready for the next one.
- Yoga and Meditation: We all have talked about the positive impact of yoga and meditation. JJ McCarthy, a quarterback at the University of Michigan, is a prime example of someone who incorporates a meditation routine before each game. These practices can help you improve your breathing and focus on your breathing. Yoga and meditation can help increase your mental focus on and off the field.
There are many ways as an athlete to incorporate breathing into your arsenal of tools to help you enhance your performance. Techniques can vary depending on your sport, but there is always time to find what will work best. Incorporating breathing techniques into your everyday routine can take time, patience, and practice. Take time to practice meditation. Try breathing techniques in an at-bat or before every pitch on the mound. Allow breathing to help you focus on the present moment and crush those pressure situations!
