Transforming Athlete Stress by Pausing to Breathe

Breathing is something that we do all day every day without really thinking about it. If you’re an athlete, you might become aware of your breath if you’re pushing so hard physically that your lungs hurt. If you’re someone who deals with anxiety, you might become aware of your breath if you feel your heart racing during those infamous rough moments. If you’re someone who meditates, you might become aware of your breath as a part of a breathing meditation. But, unless you have a reason to aware of your breath, you’re probably not thinking much about it.

As an athlete, you live in a non-stop world of training, meetings, practices, games, travel, home life, family responsibilities, social interactions, etc. Most athletes I know are constantly on-the-go doing something. The day is always planned out. Within those activities, there is the mental component of thoughts and emotions that happen all throughout the day, which is the part of your life that is unplanned. It all adds up to the probability that you will encounter some level of stress.

I had a conversation this week with a retired athlete who has endured incredible struggles throughout his life. He saw sports as a way out of his problems and so he put everything into his sport, and he excelled. But, as all athletes will experience, one day you will retire from your full-time sports job regardless of the level you reach. And like many, many newly retired athletes, he had numerous life-altering and challenging obstacles to face and felt deep despair about what to do next.

So, I asked him: What would you tell your younger self about mental wellness? What do you wish you knew back then? What would you tell a young athlete today?

Can you guess his first answer?

He said, “Breathe.” He wisely suggested that in stressful moments when you feel overwhelmed, give yourself the space process by giving yourself a few minutes to take a step back and breathe.

Finding Serenity in Your Breath

We live so much in our heads and push our physical bodies just to try to keep up. There is so much wisdom and perspective and calm to be found in taking a few minutes to step back and breathe. Even if it’s in a bathroom stall, just make it happen.

“Breathe in deeply to bring your mind home to your body.”

– Thich Nhat Hanh

I would also add that breathing can connect you with your spirit. So really, a few breaths can center and connect your mind, body, and soul. Even if in the moment, you still feel overwhelmed, something is happening within you. Your stress levels will drop, even if it’s just a little bit at a time. By training your brain to let go and connect through breathing is a tremendous way to center yourself and allow things to flow.

Breathing as a Way to Combat Athlete Stress

Starting today, pay more conscious attention to your breath.

“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.”

– Hermann Hesse

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

– Thich Nhat Hanh

“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”

– Oprah Winfrey

Why does breathing help relieve stress? As stated by The American Institute of Stress, “Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind.”

Try this:

• Breathe in positive energy. (Inhale slowly through your nose allowing your breath to fill your stomach.)
• Breathe out negative energy. (Exhale slowly through your nose feeling yourself becoming more relaxed as the tension leaves your body.)
• As you breathe, imagine that all of the stress you feel and everything that’s weighing you down is floating away.
• Repeat three times for a total of four cycles.

Try this exercise for a week or two and see what you notice.

Want more help with athlete stress management? Contact me here.