It’s mental before physical. Where your mind goes your body will follow.

CULTIVATE CONTROL OVER YOUR MIND AND EMOTIONS. BY FOCUSING ON THE PROCESS, THE RESULTS WILL TAKE CARE OF THEMSELVES. THE AIM IS TO SET YOURSELF UP TO WIN BEFORE YOU COMPETE, SO YOU CAN THEN PLAY FULL OUT TO ACTUALIZE THAT VICTORY. LET'S GO!

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”
— Sun Tzu
 

Breathwork

Box Breathing is a powerful technique designed to help individuals manage stress and regain control over their emotions. This method involves four simple steps, each taking an equal length of time, which encourages a calming rhythm.

  1. Inhale: Start by taking a deep breath in through your nose for a count of four. Focus on filling your lungs completely and expanding your diaphragm.

  2. Hold: Once your lungs are full, hold your breath for another count of four. During this time, try to clear your mind and allow the stillness to settle in.

  3. Exhale: Slowly exhale through your mouth for a count of four, releasing any tension or negative energy you've been holding onto.

  4. Hold: After exhaling, hold your breath again for four counts before beginning the cycle anew.

By repeating this cycle for 3-30 minutes you can effectively slow down racing thoughts, reduce anxiety, and cultivate a sense of calm. This practice is not just for high-stress scenarios; integrating Box Breathing into your daily routine can improve overall mental clarity and emotional resilience.

WHEN TO DO THIS EXERCISE:

  • First thing in the morning as part of your Athlete Awareness Routine

  • When you're in transit -- car, bus, plane, etc.

  • When you have down time -- standing in line, watching TV, washing dishes, etc.

  • Before a workout, a big game, in between shifts, periods, during intermission, etc.

  • When you're feeling stressed.

VISUALIZATION

Visualization is the process of forming clear and VIVID mental IMAGES of reaching goals or successfully completing tasks. It helps focus the mind, boosts confidence, and improves performance by stimulating the brain’s neural connections.

visualization builds the mind-body link, lowers stress, and increases motivation, making it an essential tool for success. It empowers individuals to improve their skills, maintain motivation, and achieve peak performance in various areas.

HOW-TO:

The Daily Success Cycle: SEE, FEEL, BELIEVE, DO, and REFLECT

Consistency is key. Dedicate time every day to follow this process to build momentum and break free from your slump.

Follow these steps daily:

  • What to Do: Identify the result you want to achieve clearly and specifically (e.g., “Score 2 goals in the next game”).

    Why It Matters: A clear goal creates focus and direction.

  • What to Do: Determine the one skill that will help you achieve your goal (e.g., “Running faster”; “Jump higher”, “Improve my wrist shot”).

    Why It Matters: Focus on the skill that will have the most impact on your performance.

  • What to Do: Visualize yourself performing the key skill with perfect technique 10 times.

    Imagine overcoming challenges and successfully using the skill in a game.

    Picture the outcome you want to achieve (e.g., the puck hitting the net, the crowd cheering).

    Why It Matters: Visualization primes your mind and body for success.

  • What to Do: Connect emotionally with your vision. Feel the excitement, pride, and confidence as though you’ve already achieved the goal.

    Why It Matters: Positive emotions reinforce motivation and commitment.

  • What to Do: Build confidence with “I am” affirmations (e.g., “I am a goal scorer”, “I am an Olympian”, “I am a Pro”).

    Shake off negative thoughts or experiences quickly—reframe them as opportunities to improve.

    Why It Matters: A strong belief in yourself helps you push through obstacles.

  • What to Do: Take daily, deliberate steps toward your goal.

    Practice the skill intentionally during training sessions, focusing on quality and repetition.

    Why It Matters: Action bridges the gap between vision and reality.

  • What to Do: Review your process and progress at the end of each day.

    Ask yourself: What went well? What can I improve?

    Why It Matters: Reflection helps you refine your approach and celebrate small successes.

  • What to Do: Be flexible. If something isn’t working, adjust your strategy or technique.

    Experiment with new drills, feedback, or approaches to overcome challenges.

    Why It Matters: Adaptability ensures continued progress, even when obstacles arise.

  • What to Do: Leverage feedback from coaches, teammates, or mentors.

    Share your goals with someone who can keep you accountable.

    Why It Matters: Collaboration and accountability increase your chances of success.

  • What to Do: Acknowledge and reward progress, no matter how small.

    Celebrate milestones and small achievements to keep your motivation high.

    Why It Matters: Recognizing wins builds momentum and reinforces positive habits.