What's happening right now?
Answer what fits. You don't have to pick everything. None of this is saved or evaluated – it's just about finding the right exercise.
Where are you right now?
How do you feel?
What do you want to achieve?
How much time do you have?
Your position (optional)
Frequently Used
Exhale for twice as long as you inhale
When: When your pulse races: just before the throw-off, before the 7-metre throw, or right after a timeout.
Breathe in shorter and breathe out twice as long – your body will calm down on its own. It's not your imagination, it's mechanics: long exhalations slow your pulse. Example: You're on the 7-metre line, hands shaking – three long exhales, then you shoot.
Try this5–4–3–2–1 Ground
When: When your mind is racing and everything feels too much – in the changing room, on the bench, or at night in bed.
You name things you see, hear, and feel, one after another. Your mind can't panic and sort the sports hall at the same time. Example: At halftime, everything's spinning – name five things in the room, and you're back.
Try thisOne word, one task
When: Whenever you come back in: before throw-off, after the timeout, after every substitution.
You choose a single word for your most important task, for example, “early” or “stand”. One word fits into an excited head, a five-point plan doesn't. Example: You come in as a right wing and just tell yourself “run” – the rest happens automatically.
Try thisThese contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.