Building Mental Resilience: Techniques for Athletes Facing High-Pressure Situations (Copy)
In sports, physical training gets most of the attention — but mental focus is what often separates good athletes from great ones. Whether it’s the last play of the game, a championship match, or simply practice under tough conditions, athletes who develop mental resilience are the ones who thrive.
Mental resilience is the ability to stay calm, focused, and confident under pressure. The good news? Just like speed, strength, or endurance, it can be trained and as such we’ll be exploring practical strategies for building mental toughness, sharpening focus, and using techniques like breathwork to stay centered when the stakes are high.
1. Train Your Mind to Stay in the Present
One of the biggest challenges athletes face under pressure is “future-tripping” — worrying about the outcome instead of the task at hand.
Tip: Use a reset routine that anchors you back in the moment. For example:
Take a slow, deep breath (inhale 4 seconds, exhale 6 seconds).
Use a trigger word like “lock in” or “reset.”
Refocus on the next play or movement, not the scoreboard.
2. Harness the Power of Visualization
The power of visualization is one attribute all athletes should possess. Elite athletes mentally rehearse before competing. Visualization builds confidence, reduces nerves, and prepares your body to execute under pressure.
How to practice:
Close your eyes and tune into your breath cadence. Utilize a breathing cadence that is equal in length for the inhale and exhale. For instance: Breathe in for 4 counts, Breathe out for 4 counts. When more proficient at this practice you may opt to increase the length of the inhale and exhale to 5 or 6 counts each.
Visualize a previous success. Replay your performance vividly. Engage all senses: the sounds, the feel of the ball, the pace of your breath. Watch yourself repeat that success as if it is happening again right now.
Next, visualize yourself at your next competition. Put yourself in place as if the event is happening right now. Engage all your senses (see, hear, feel, smell and taste) at the location of your future success. Become familiar with where you will be competing and allow yourself to rehearse performing calmly and successfully.
Return your attention back to your breath. Equal parts in/out. State a positive affirmation to anchor your mind. I usually use an “I am” affirmation to declare your intention. “I am prepared, confident and ready to compete.”
📌 Example: Olympic skier Lindsey Vonn has spoken about mentally skiing through each race course multiple times before competing. By the time she steps into the gate, she feels like she’s already skied the entire course successfully.
3. Use Breathwork to Stay Centered
Stress triggers shallow, fast breathing that makes athletes tense and unfocused. Breathwork, on the other hand, is a powerful tool for controlling the nervous system and boosting performance focus.
Try Balance Breathing (aka Coherent Breathing). This technique is designed to synchronize your heart and respiratory rhythms to a stable, low frequency. This balance optimizes your nervous system for sustained high performance.
The Cadence:
Inhale for 4 seconds
Exhale for 4 seconds
Gradually migrate to equal ratio of 5 to 6 counts per inhale and exhale.
Repeat 3–5 cycles before a game or during a timeout. This calms the body, sharpens focus, and resets your mental state. As a general practice to allow carry-over into sports practice daily for 10 cycles or several minutes.
📌 Example: NFL quarterback Russell Wilson incorporates structured breathing exercises into his training to stay calm and decisive when games are on the line. Navy SEALs also use breathing to stay composed under extreme pressure.
4. Focus on What You Can Control
Pressure spikes when athletes waste energy on uncontrollables like referee calls, weather, or crowd noise. Resilient athletes channel energy only toward what they can control: effort, attitude, and response.
Mantra: “ I control what I can control ”
📌 Example: Tennis legend Serena Williams has repeatedly emphasized that she doesn’t waste energy on the opponent or the umpire. Instead, she focuses on her preparation, her next serve, and her response after each point — which is why she thrives even in high-pressure tiebreaks.
5. Build a Pre-Performance Routine
Consistency builds confidence. Having a repeatable pre-performance routine signals your body and mind that it’s time to compete.
Examples of effective routines include:
2–3 minutes of slow breathing
Fascial stretching with self-myofascial release exercises
Positive self-talk (e.g., “I’ve trained for this. I’m ready.”)
Visualization of the first play
📌 Example: Legendary sprinter Usain Bolt had the same pre-race routine every time — playful interactions to keep him relaxed, followed by deep focus before the starting blocks. This ritual helped him perform consistently at the highest level.
6. Reframe Pressure as Opportunity
Many athletes view pressure as something negative, but resilient performers see it as privilege. Pressure means you’ve earned the moment.
Mindset shift: Instead of saying “I’m nervous”, say “I’m excited.” This reframe transforms stress into energy and boosts confidence.
📌 Example: Swimmer Michael Phelps embraced big-stage pressure by reframing it as excitement. His coach revealed that Phelps thrived on the energy of competition, using it as fuel rather than fear — a mindset that made him the most decorated Olympian in history.
In Conclusion mental resilience is not just about “toughing it out” — it’s about using proven strategies to stay calm, focused, and in control when the stakes are highest. By practicing present-moment focus, visualization, breathwork, controllable thinking, and pre-performance routines, athletes can build the same mental toughness that champions rely on.
High-pressure moments will always come. The question is: will you be ready to meet them with fear, or with focus?
This is why FLEX: Mind, Might, and Muscle helps guide athletes through breath-work practices, focus-reset drills, and resilience workshops designed to keep you centered and confident when it matters most. Because when your mind is trained, your performance follows, and you can train your mind, and let resilience turn nerves into your greatest strength.
