There is a famous quote from Yogi Berra that, sums up the game of baseball and quite frankly, many other sports as well. Yogi once said, “Baseball is 90% mental and the other half is physical.” Yogi Berra, one of the greatest baseball players of all time, knew how important it was to train your mind. As you ascend the ranks of the baseball world, this aspect of the game becomes more magnified. Those who are the most successful in this game tend to be the most mentally tough.
What exactly is mental toughness?
Mental toughness is an athlete's ability to consistently perform under stress and pressure. This character trait also measures how an athlete is able to experience and respond positively to adversity. Does the athlete shut down, blame others, and provide excuses? Or does the athlete pick up his teammates, take accountability, and seek to learn from his/her mistakes? Ultimately, mental toughness is the ability of an athlete to show up with a phenomenal attitude and effort each day no matter the circumstance.
How do I develop mental toughness?
There are a variety of ways to develop mental toughness. Some of the methods that we will discuss in this article include (but are not limited to):
- visualization
- positive self-talk
- meditation
- breathwork
All of these methods have their own benefits. Some of these methods you might really like and some others you might not. At the end of the day, it is about finding what works for you and gives you that 1% edge above the competition.
1. Visualization
Visualization is the practice of imagining/creating images in one's mind that replicate the actual perceptual experience, without the presence of certain physical aspects of the experience. You often practice visualization when reading a book by putting yourself into the scene and immersing yourself in the experience. This helps you connect more with the plot of the novel and facilitates the overall reading experience.
To visualize, put yourself in a quiet room or space. Then, enter into a relaxed state by taking three or four deep breaths (in through the nose and out through the mouth). After this, start to imagine yourself in a certain scenario in your sport. Imagine yourself in that specific moment. What does it look like? What does it smell like? Identify the sounds you hear. Once you start to connect with these sensory feelings, start to imagine yourself performing well in the moment. Imagine yourself executing your game plan and helping your team win. Repeat this process multiple times for the most benefit.
2. Breathwork
Breathwork is a phenomenal way to improve your mental game. Breathing techniques are used widely by athletes in various sports to help them reduce anxiety and perform under pressure.
There are two main types of breathwork to reduce anxiety.
To perform box breathing, you will start out by inhaling for a five count. Then, you will hold your breath for a five-count. Next, you will exhale for a five count. To finish the cycle, the athlete will hold again for a five-count. It is recommended to perform this cycle for approximately 2-3 minutes.
To perform 4-7-8 breathing, you will begin by inhaling for four seconds. Then, you will hold for seven seconds before exhaling for eight seconds. It is very important that your exhale is longer than your inhale. A long exhale is how you reduce anxiety and manage your breath.
3. Positive Self-Talk/Meditation
Positive self-talk is exactly what it sounds like, talking to yourself in an upbeat and productive manner. It also includes refraining from negative/detrimental thoughts. Whenever you catch yourself drifting into a negative thought, pull yourself back into reality by taking a deep breath and reminding yourself of the task in front of you. Remind yourself of all the hard work you put in and the time you spent preparing for this moment. Remind yourself that you belong and that you are a great athlete because you are! By catching yourself in these negative thoughts and reshifting your focus, you can drastically increase your performance.
