I recently had the incredible privilege of talking to a sports psychiatrist—and boy, was it a doozy. This guy isn’t just your average mental health professional. Besides being a military veteran and a medical school rockstar, he’s served as the psychiatrist for both an NFL and MLB team. Oh, and he’s now carving out a niche sports psychiatry residency program focused solely on athletes. Yeah, he’s kind of a big deal.

So, what can the brains behind all these accolades share? Plenty. And trust me, it’s not just for athletes. Whether you’re shooting hoops, chasing deadlines, or just trying to survive your morning commute, these tips are gold.

1. Breathing: The Secret Weapon You’re Probably Ignoring

Let’s start with something we all do but rarely think about: breathing. Yeah, I know—it sounds like some woo-woo, yoga-class nonsense. But hear me out.

According to the doc, breathing is the ultimate hack for managing stress, whether you’re on the field or stuck in traffic. There are two types of breathing patterns hardwired into our nervous systems:

• Stress Breathing: Rapid, shallow, and noisy. Think panting like a dog after a squirrel chase. It’s what happens when adversity or competition kicks in.
• Relaxation Breathing: Slow, smooth, and deep. Imagine a zen master meditating on a mountaintop.

Most of us let stress breathing run the show, but the key is mastering relaxation breathing. Here’s how:

How to Breathe Like a Pro

• Clearing Breath: Inhale through your nose for a count of four, then exhale through your mouth for six to eight counts. Add some rhythmic movement (like rocking your head or torso) for extra chill vibes.
• Triple Clear: Inhale for four, exhale for four. Then inhale for four, exhale for five. Finally, inhale for four, exhale for six. It’s like leveling up in a video game, but for your lungs.
• 4-7-8 Pattern: Inhale for four, hold for seven, exhale for eight. Repeat four times. Bonus points if you do this before bed—it’s like a lullaby for your brain.

Now, I know this might sound like science-y hoo-ha, but when the pros are doing it and crushing it, it’s worth a shot. Plus, you’ll finally have an excuse to breathe dramatically in public.

2. Positive Self-Talk: More Than Just “You Got This!”

Let’s talk about the voices in your head. No, not the creepy ones—the ones that say, “You’ve got this!” or “Don’t mess up!” Positive self-talk isn’t just about cheerleading; it’s about creating a mantra that aligns with your actions.

Take Serena Williams, for example. Ever notice her signature grunt when she smashes a ball? It’s not just for show. That grunt is her way of saying, “I’m about to destroy this serve.” It’s her positive self-talk in action but she also said she mimics her idol, Monica Seles, and its her way of breathing.

Here’s how you can create your own:

• Pair a phrase with a skill. For example, if you’re a golfer, think “steady hips, smooth swing” every time you tee off.
• Make it personal. It could be as simple as “I’ve got this” or as fierce as “Time to get my sh*t together.” (Hey, sometimes you need a little tough love.)

And if affirmations make you want to roll your eyes, that’s okay. Just find something that works for you—fluffy or not.

3. Focus and Attention Shifting: Get in the Zone

Ever been “in the zone”? Or, on the flip side, totally choked under pressure? Yeah, we’ve all been there.

The key is learning how to shift your focus when things go sideways. Take the Super Bowl, for example. Did you notice the players’ faces at halftime? The top dogs—the ones everyone expected to win—were losing. And their faces? Worried. Defeated. Confused. They didn’t regroup well, and it showed.

Here’s how you can do the same:

• Breathe: (See? It’s everywhere.)
• Reflect: What went wrong? What can you fix?
• Refocus: Narrow your attention to the task at hand.
• Renew: Let go of the past and move forward.

And don’t forget about your environment. NFL players don’t train at Planet Fitness for a reason. Surround yourself with people and spaces that elevate your game.

4. Visualization and Imagery: See It to Believe It

Close your eyes and picture this: You’re standing on a podium, holding a trophy, or nailing that presentation at work. Feels good, right? That’s the power of visualization.

Studies show that imagining success can actually improve performance. Even standing in a “superhero pose” (think Wonder Woman) can boost confidence before a big moment. Why? Because your brain can’t always tell the difference between what’s real and what’s imagined.

So, start training your brain to focus on the positive. See yourself succeeding, and watch how it changes your mindset.

5. Motivation and Persistence: The Art of Showing Up

Let’s be real—motivation is fickle. Some days, you feel like you can conquer the world. Other days, you can barely conquer the snooze button.

Here’s the trick: Start small. Commit to just 20 minutes of work, and you’ll often find yourself going longer. And remember, progress isn’t about being better than everyone else—it’s about being better than you were yesterday.

Oh, and stop comparing yourself to others. They’re not you. Focus on your own journey, and keep pushing forward.

The Brain Science Behind It All

For the nerds out there (you know who you are), here’s a quick breakdown of the brain regions involved in all this mindset magic:

• Breathing – Medulla oblongata and pons (part of the brainstem) regulate involuntary respiration. The prefrontal cortex can influence breathing during conscious control (e.g., deep breathing exercises).
• Positive Self-Talk – Prefrontal cortex (for rational thinking and reappraisal), anterior cingulate cortex (ACC) (for emotional regulation), and ventral striatum (for processing reward and positive reinforcement).
• Focus and Attention – Prefrontal cortex (executive function), parietal cortex (spatial attention), and locus coeruleus (produces norepinephrine, which enhances alertness).
• Visualization and Imagery – Occipital lobe (visual processing), parietal lobe (spatial awareness), and hippocampus (memory retrieval for vivid mental imagery).
• Motivation and Persistence – Dopaminergic system, including the ventral tegmental area (VTA) and nucleus accumbens (reward and reinforcement), as well as the prefrontal cortex (goal setting and persistence).

Basically, your brain is a complex machine, but you’re the one in the driver’s seat.

Final Thoughts

Whether you’re an athlete, a weekend warrior, or just someone trying to survive adulthood, these mindset strategies can help you level up. Remember: Start small, fail fast, and persist. Even the pros flail, fail, and falter—but they persist.

So, take a deep breath, talk yourself up, focus, visualize, and get motivated. You’ve got this. And if all else fails, just stand like Superman and pretend you’re invincible. It works for the pros—why not you?