02

Practice

Mindfulness, visualization, breathwork and regulation skills

Control your energy on purpose — up, down, or steady.

• One-Minute ResetDrop your arousal a level between reps, points, or periods.1 min
• Three-Minute MindfulnessPractice noticing where your attention goes and bringing it back without judgment.3 min
• Physiological SighThe fastest way to bring your body down when something spikes you.1 min
• Long-Exhale BreathingSteady your system before sleep, before a start line, or after a hard conversation.4 min
• Performance VisualizationRehearse the version of your performance you actually want to produce.5 min
• Adversity VisualizationPre-decide your response to the thing that usually rattles you, so it isn't a surprise.5 min
• Body ScanNotice any areas of tension, soreness, pain or discomfort, and release what will go.6 min
• Box BreathingEqual counts in, hold, out, hold — a steady rhythm you can use anywhere.3 min
• 4-7-8 BreathingA long hold and a longer exhale to bring your system down quickly.3 min