Mindfulness Tips and Exercises for Athletes

Misty Buck: HOFBH Athlete Mental Health Coach

Mindfulness is a hot topic in sports these days especially as we continue to emphasize holistic athlete health and breaking the stigma around mental health issues. A mindfulness practice can benefit you on many levels including performance, mindset, anxiety, and even physical health.

What is mindfulness?

The practice of mindfulness at its core is about being in the moment and aware of the moment so that when something happens, you create a space between the event and your response. You work to train your brain to slow down, observe, and then act. This doesn’t mean you are moving in slow motion. The time lapse from the event taking place to your response can happen over mere seconds, but you learn to become calmer and more controlled. Everything around you moves at the same pace, yet you’re able to allow things to flow with greater awareness and clarity. 

How can mindfulness help you with your mental health?

As an athlete, you’ve probably learned to pay attention to multiple things at once because a split-second decision can make a difference in the result of the play. When you add distractions into the mix, it can be overwhelming. This same sequence can take place in your personal life too especially if you have ever dealt with anxiety and/or overthinking. And, it’s not just a problem that current athletes face. I’ve coached retired athletes who wrestle with overthinking because as a player, they learned to always try to anticipate what’s coming next, so they continue to operate from this space even in retirement.  

Whether you’re a current player or a former player, mindfulness can also contribute to your mental health and wellness because it allows you to learn how to manage stress and find inner stillness. You can use it to help you learn how to operate from a growth mindset, which is advantageous when facing a variety of obstacles.

Mindfulness tips and exercises for athletes:

The truth about mindfulness is that it is a deep practice that takes time and effort to develop. For example, there are a variety of key elements that are important to work on such as being non-judgmental, trusting, and compassionate (or loving-kindness). I think what’s most important is to put in the time, have patience and be a willing participant, just as you would if you were training your physical body. 

There are entire books on this topic specifically for athletes. One that I highly recommend is The Mindful Athlete by George Mumford. However, even if you haven’t read any of the books or participated in any mindfulness training, there are some ways that you can start to practice and benefit from it even if you’re a beginner. 

Here are just a few examples:

1. Commit to a daily mindful meditation practice. 

A daily mindful meditation can be a really effective way of training your brain to slow down and observe with purpose and compassion. There is a popular and easy mindful meditation that you can try that focuses on the space between breaths. It works like this: Inhale focusing on your breath filling your body, exhale slowly, and then pause for a moment focusing on the space in between the breaths. Repeat this sequence for as long as you like but aim to do it for at least a few minutes at a time and work your way up to longer periods. You can think of it as reps and sets if it’s easier. Do three reps of the entire sequence for three to four sets. You can even match your breaths with stretching movements if sitting still is uncomfortable. 

If any thoughts come up while you’re meditating, know that it’s normal. Don’t fight the thoughts. Just observe them, let them go, and come back to your breath. This takes practice and is why patience and repetition are so important. The more you practice, the more you’ll likely begin to notice the space between the stimulus and the response opening up in your everyday life.

2. Be nice to yourself. 

As a competitor, you demand the best from yourself, however, it’s also important to accept the part of yourself that is human and imperfect. Being too hard on yourself is a distraction that you don’t need. Release that block by being forgiving and accepting of yourself. Plus, all that negative energy will end up having to go somewhere, and it might not come out in healthy ways. Rather than wasting your energy on being hard on yourself, see if you can reframe that by accepting where you are, deciding you’ll work on being better, letting it go, and moving on. 

In addition, allowing yourself to be vulnerable by getting help is another form of self-compassion. Self-love is not always easy especially if you have unprocessed trauma or deeply rooted suffering. If you notice that you’re struggling to accept self-love, seek help from someone who can help you work through that so you can become comfortable from the inside out. Becoming aware that you need support, seeking it out, and then going through the process of healing is a form of mindfulness in part because you’re working through the blocks that inhibit your ability to choose your response. In other words, instead of reacting based on past experiences, you can choose to be open to growth and love in the moment. 

3. Focus on one task at a time. 

This seems simple enough, but in our technology-obsessed, go-go-go society, focusing on one thing at a time is not as easy as it sounds. Developing this focus can help you learn to be present (rather than physically being in one place while mentally darting here and there) and slow down your brain so you can perform optimally. It can also help to conserve energy. 

One type of a focus exercise involves body movement. I’ll use a stretching example again. Put away all technology distractions and be in a quiet space. Stretch your arms over your head and notice what you feel in your body from the tips of your fingers all the way to the bottom of your feet. Really focus on just being in your body. Bring your arms back down to the side while focusing only on how your arms feel as they come back down. Do they feel heavy, or like they are floating, or nothing at all? Do you notice anything else? There’s no right or wrong answer. The goal is to develop an inner stillness by focusing and listening. 

4. Journal or draw. 

Writing things out is an awesome way to release whatever is cluttering your mind, and it’s also a good way to practice physically focusing on the moment without judgment. Write without stopping to read or analyze what you wrote. Just keep going. If you don’t know what to write, try making up a story or telling a story. You can also try drawing without stopping or analyzing. Either way, let it flow in the moment without judging or questioning. This will allow you to practice just being as you are and quieting your mind. 

If you are struggling with your mental health, substance abuse, or just want to work on being the best version of yourself, please reach out to the Hall of Fame Behavioral Health (HOFBH). HOFBH aims to provide a simple, single gateway to solutions behavioral health, mental health, and substance use for athletes, their loved ones, and beyond. The diverse community of caregivers, including former athletes, understand the athlete experience and walk with clients throughout the process, every step of the way. Payment options include discounted self-pay rates, insurance, and financial assistance through the HART Foundation. The HOFBH concierge service can be reached at (866) 901-1241.

If you are experiencing a mental health emergency or require emergency assistance, please call the HOFBH Crisis Line at 866-901-1245 or call 911 or head to your nearest local emergency room.