Sports Psychology, Mantras, Yoga and Breathing, Part 2 of 4
THE POWER OF MANTRAS
MANTRAS are repeated words or phrases – a sound tool – proven to help athletes be more mentally tough and perform at your best.
“What am I going to say to myself when that
negative self-talk starts creeping in?”
The word mantra translates to “instrument of thought” in Sanskrit – and these instruments are a very key element in the athlete’s toolbox. They are extremely effective in helping you stay focused, concentrating on here and now, keeping you – importantly – being in the moment.
Any time – no matter how unplanned or unsophisticated – you repeat a phrase or even repeat lines in a song, you are using the basic premise of mantra in your sport. The repetition of the mantra is what makes it so effective in optimizing sports performance. The over and over of the same words, along with linking it to your inhale and exhale (which is critical), make for a powerful ability to calm your mind and channel your energy to greater (physical) good.
And, finally, making positive associations with the mantra fuels deeper sports psychology tactics that work subconsciously in training or – better yet – on race day. (The repetition of the positive is important. Sure, errant feelings will creep in; low quality thoughts and feelings are a normal byproduct of the human experience. However, training the mind just like training the body is the goal, and mantras and positive word/phrase repetition is way to do that. Makes me think of the saying “If you think you can, or you think you can’t, you’re right.”)
Sometimes writing the key words in a visible spot (hand, piece of tape on bike handlebars, etc.) makes the use of your mantra even that much easier.
You may develop a favorite mantra, but play around with different ones. Think about words that have meaning to you, explore different syllable combinations, deploy alliteration (first letter of each word same – e.g. strong, supple, stamina, star) and practice them. Build a short list of ones you like and that resonate. Make sure to write them down. That “go to” list will serve you well … it will serve you well … it will serve you well … it will serve you well…it will serve you well…
This is one (of the many) mantras I have used successfully with sports teams and endurance athletes I coach:
(inhale slowly) My breath powers my body.
(exhale slowly) I am strong. I am powerful. I am prepared.
A Few Mantra Examples
(various sources – my own, from running sites, etc.)
Find a way.
I am powerful, I am strong. I am peaceful, I am well.
Whatever the pace, run softly, run tall
Whatever the outcome, can I live with this after?
Power under. Power over.
Embrace the suck.
Is this all I’ve got? Leave nothing here.
“Who do you want to be?”
“Pain is nothing compared to what it feels like to quit.”
“I am tough”
“I am strong
“I am healthy
“I am awesome
“I’ve got this.”
“I’m a lean, mean, fighting machine.”
“Feet fast, legs strong, I can do this all day long.”
“Today I will do what you won’t so tomorrow I can do what you can’t.”
“JUST BELIEVE”
“Suck it up, buttercup.”
“Don’t give up. Don’t ever give up.”
”I can do this. I will do this.”
Your Exercise
Now, let’s write some of your own.
Consider:
Whether your favorite mantra makes you smile, gives you courage, fires you up, or simply keeps you going, powerful words can lead to a powerful performance.
To rhyme or not to rhyme, that is the question…
It is personal. It is yours. It is not silly or bad if it works for YOU.
Where to Start
STEP 1. SET GOALS. Write down a few actions of change you want to see this year!
STEP 2. MOVE AND BREATH. Now, do a few moves, or stretches, to get physical and mental energy going! Take deeeep breaths while doing them.
STEP 3: OBSERVATIONS. What did you feel, think or experience while breathing and moving? Write down a few KEY WORDS that arose.
STEP 4: YOUR MANTRA(S)!! Remember: Whether your favorite mantra makes you smile, gives you courage, fires you up, or simply keeps you going, powerful words can lead to a powerful performance. And, to rhyme or not to rhyme, that is the question…that’s your choice. It is personal. It is yours. It is not silly or bad if it works for YOU.
STEP 5: PRACTICE. Repeat them with deep inhale and long exhale.
STEP 6: Visualize and Incorporate. Tape one to your bike handbars or in front of you when your training or other prominent place in your daily routine. And repeat is often when your training and racing.