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Harnessing the Power of Mindful Breathing for Athletes

By Tony Silvio – High Performance Mindset Coach Perth | Midas Mindset


Ever caught yourself holding your breath in a high-pressure moment—without even realising it? A crucial free throw. Final lap. Coach yelling instructions mid-play.


It’s wild how often athletes forget to breathe… just when they need it most.


But here’s the good news:


The breath you’re ignoring could be your secret weapon.


Let’s unpack how mindful breathing can shift your state from scattered to focused, and help you perform with more clarity, calm, and control.


Your Breath: The Ultimate Reset Button

Most athletes spend hours training their bodies—but minutes training their breath. Yet it’s your breath that:

  • Sets your tempo

  • Regulates your nervous system

  • Sharpens your decision-making


In short: mindful breathing is your built-in stress management tool—and it’s completely under your control.


Step 1: Learn to Notice, Not Force

Before you change your breathing—you need to notice it.


Try this:

  • Sit still after training. Eyes closed.

  • Where is your breath landing? Chest? Stomach? Throat?

  • Are you holding it? Shallow? Sharp?


This isn’t about fixing. It’s about tuning in. Awareness is the first win.


Step 2: Box Breathing for Game-Day Calm


This simple tool works wonders for performance anxiety.


Here’s the pattern:

  • Inhale for 4

  • Hold for 4

  • Exhale for 4

  • Hold for 4


Do 3–4 rounds pre-game or mid-session when emotions spike. It’s one of the most effective breathing exercises to bring the nervous system back to neutral.


Step 3: Anchor It to Your Routines

Mindful breathing works best when it’s embedded—not bolted on.


So where can it live in your rhythm?

  • Before you lace up

  • During static holds or balance drills

  • While stretching post-training

  • On the bench between rotations


These become anchor points—reminders to reset the breath and re-centre the mind.


Step 4: Use Breath to Change Your State, Fast


Sport is emotional. Adrenaline surges. Heart rate spikes. If you can’t regulate those spikes, your performance wobbles.


Use this quick reframe:

  • Before a key moment: 2 deep belly breaths, slow exhale

  • After a mistake: nose inhale, double-length mouth exhale

  • To switch off post-game: extend the exhale for 30 seconds


Athlete mindfulness is about state control. And your breath is the lever.


Step 5: Turn Breathing into a Daily Practice


This isn’t just for high-pressure moments. Training your breath daily makes it automatic when it counts.


Start small:

  • 3 minutes of breath focus after waking

  • Add 2 rounds of box breathing before dinner

  • Do 4 slow breaths before sleep, matching inhale and exhale


Consistency trains calm. And calm creates clarity—no matter the scoreboard.


Final Word: Breathe Like a Pro

Let’s be real—your breath has always been there. But now? You’ve got the tools to use it with intention.


Mindful breathing isn’t soft. It’s strategic. It’s what separates athletes who just react… from those who respond with purpose.


Ready to sharpen your breathing and master your mindset?

At Midas Mindset, I guide athletes through practical breathing exercises that build focus, calm, and control—when it matters most.



Because your breath is more than air—It’s power, when you know how to use it.

 
 
 

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