Finding Your Focus: Five Minutes to Breathe Away Game Day Nerves

Hey, future champions! 🌟 Game day is here, and while excitement is in the air, it’s totally normal to feel a bit nervous. Those butterflies in your stomach? They can be tough! But don’t worry; we have a simple and effective breathing technique that can help calm your nerves and sharpen your focus before you step onto the field.

Why Breathing Matters

When you’re nervous, your body can feel tense, and your mind might race with worries. This is where deep, mindful breathing comes in! Research shows that conscious breathing can lower stress levels, improve concentration, and help you feel more centred.

The Five-Minute Breathing Routine
Let’s dive into a quick, five-minute breathing routine you can do anywhere—before warm-ups, during a break, or even right before kickoff!

Step-by-Step Guide

1. Find a Comfortable Space
First, find a quiet spot where you won’t be disturbed. You can stand or sit, just make sure your body is relaxed.

2. Get into Position
If you’re sitting, place your feet flat on the ground and your hands on your knees. If you’re standing, keep your feet shoulder-width apart and let your arms hang by your sides.

3. Close Your Eyes
Gently close your eyes. This helps you tune out distractions and focus on your breath.

4. Inhale Deeply
Take a slow, deep breath in through your nose for a count of 4. Feel your belly expand as you fill your lungs with air.
Count in your head: 1… 2… 3… 4…

5. Hold Your Breath
Now, hold that breath for a count of 4. This pause helps your body absorb the oxygen.
Count: 1… 2… 3… 4…

6. Exhale Slowly
Gently release the breath through your mouth for a count of 6. Imagine letting go of any tension or worries.
Count: 1… 2… 3… 4… 5… 6…

7. Repeat
Now, repeat this cycle three more times.

  • Inhale for 4
  • Hold for 4
  • Exhale for 6

Total Time: 5 Minutes

By the end of this routine, you should feel calmer and more focused. You can do this breathing exercise anytime, whether you’re feeling nervous before a game or just need a moment to collect your thoughts.

Extra Tips for Game Day

  • Visualise Success: While you breathe, picture yourself playing your best game. Imagine the moves you want to make and how good it feels to succeed.
  • Stay Positive: Remind yourself that it’s okay to feel nervous. Many athletes do! Use that energy to fuel your performance instead.
  • Connect with Your Team: Share Your Feelings with Your Teammates. You’re all in this together, and supporting each other can ease nerves.

Conclusion

Game day is an exciting opportunity to showcase your skills, and a little nervousness is part of the journey. By using this five-minute breathing routine, you can calm your mind, sharpen your focus, and step onto the field with confidence. Remember, you’ve trained hard, and you’re ready for this!

So take a deep breath, trust yourself, and enjoy every moment of the game. You’ve got this! 💪✨

Gudrun Van Rissenbeck & Liz McCaughey
MSc, Certified life and parent coach (PCC, ICF)

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