Exhale No Sound

I was recently asked if I could only teach one mental training skill to athletes what would it be?  My response was simply to exhale without sound.  I have used this tool with elite athletes in pressure situations throughout the years and it is the quickest way to reduce stress and harness nervous energy. 

What happens is that when someone breathes in deep and then exhales as quietly as possible, their focus goes into keeping the breath quiet.  To do that they must be in control of their breathe, and they often must elongate and slow the exhale way down to create the desired effect of silence.  What also happens is that their focus locks on to silence and quiet. 

Quiet breath…quiet mind. 

This helps them quickly and effectively take a pause from whatever thoughts are running through their heads.  If they are anxious or nervous, the thoughts of discomfort begin to dissipate, if they are angry or frustrated, the thoughts of tension begin to fade away.  The biggest takeaway is that they regain some sort of control and thus can conquer the feeling of being overwhelmed. 

Some like to do box breathing to reduce tension.  This is a method used in the military.  The technique is to inhale for a count of four, hold the breath for a count of four, exhale for a count of four, and release for a count of four.  Again, a pause is created.  Control is reinstated and focus goes to the breath thus reducing tension. 

One last breathing technique is to picture the air coming into the nose as a light ice cold blue and the air that is exhaled as a hot red.  In blue, out red.  This again allows focus to be solely on the breath thus increasing the control of the breath and the situation. 

So, when tension or that stressful feeling arises, choose one of the above techniques or combine all three and regain control of the situation. 

I hope these tools serve you well. 

Keep on keeping on.