Any coach or elite athlete will tell you that as important as physical training is, mental training and getting into the right headspace to perform is just as critical (and in some cases, even more so).

“[Mental strength] is not a gift,” 24-time Grand Slam singles champion and Olympic gold medalist Novak Djokovic famously said on 60 Minutes. “It’s something that comes with work. There are different techniques. Conscious breathing is a big part, especially in the moments when you’re under tension … The biggest battle is always within.

“You have your doubts and fears. I feel it every single match. I don’t like this mindset I see a lot in sports of ‘Just think positive thoughts. Be optimistic. There is no room for failure. There is no room for doubts.’ It’s impossible. You are a human being. The difference between the guys who are the biggest champions and the ones who are struggling to get to the highest level is the ability to not stay in those emotions for too long.”

And Djokovic is far from the only elite athlete who uses mindfulness to get an edge. Legendary gymnast Simone Biles, long jump champion Malaika Mihambo, four-time NBA MVP LeBron James, and Hall of Fame shortstop Derek Jeter are just some of the other world-class athletes who incorporate meditation and mindfulness into their routines. 

To perform at your best, and to adequately prepare, you need to be centered, grounded, and mindful. And certain mindfulness and meditation techniques can help you get into that often elusive state.

We asked Sarah Platt-Finger, the Director of Chopra Yoga at IIN and Deepak Chopra's personal yoga teacher, to share her go-to mindfulness and meditation techniques for athletes. They can be applied both during training and during competition. It’s also important to note that these strategies aren’t simply for elite athletes. Whether you’re an Olympian or you’re looking to improve your tennis game for your friendly Sunday doubles match, these tips will help you stay mindful and achieve your goals.

Sarah Platt-Finger’s 5 Mindfulness Tips for Athletes

1. Lean Into Joy: When you’re training, plan at least one day off each week to do something that brings you joy. Don’t make it an activity that’s results-oriented. It could be having a meal or tea with friends, walking in nature, or enjoying the arts.
   
   
2. Coherence Breathing: Cultivate a daily breathwork routine to help manage the fluctuations of your mind. Coherence breathing is an excellent way to restore balance in your nervous system. To do this, make the length of your exhale as long or longer than the length of your inhale. (For example, if you breathe in for the count of four, breathe out for the count of four or five. Practice this for about six rounds daily.)
   
   
3. Soul Questions: Set aside some time each day to reflect on these four soul questions, without forcing an answer: Who am I? What do I want? What is my purpose? What am I grateful for? Notice what arises, and allow whatever needs to surface to surface without judgment.
   
   
4. Connect to Your Breath: After reflecting on the four soul questions, sit quietly and connect to your breath. Repeat the sound “So” on the inhale and “Hum” on the exhale for several rounds, until you come into a relaxed state. Mantra-based meditation and mindfulness promotes the relaxation response, which is the healing response for your mind, body, and nervous system.
   
   
5. Nourish Yourself Daily: Take mini breaks throughout your day to nourish yourself, whether through hydration, connection to nature, or being affectionate with a pet or a loved one.

And though these tips are extremely helpful for athletes, they're truly for anyone, in any walk of life. They'll help you become a better employee, a better parent, a better coach, a better student. Mindfulness is beneficial for everyone!

Learn Directly from Sarah Platt-Finger

You can learn directly from Sarah-Platt Finger — who’s also the co-founder of ISHTA Yoga — as well as Deepak Chopra, MD and board-certified physician Dr. Sheila Patel in the Chopra Yoga 200-Hour Teacher Training. This course incorporates Ayurveda, meditation, and the 7 Spiritual Laws, and you’ll gain the skills and knowledge to live your own yoga and teach yoga to others.

Want to dive deep into meditation? Explore the Chopra Meditation Teacher Training, where you’ll get access to the latest in meditation research and earn your Sound Healing Certification. If you’re a meditation newbie, the Chopra Meditation Foundations course is a terrific place to begin your journey.