Four minutes left, you're up by one goal – and you get a two-minute suspension. You’re on the bench, your team is playing a player down.
What's happening in your head?
Pick the thought closest to yours. There are no wrong answers.
Strategy
Here’s how to use your two minutes:
- 10:00–0:30 Slow your breathing.
- 20:30–1:40 Read the game.
- 31:40–2:00 a clear intention for your first contact.
Practice now
Exhale for twice as long as you inhale
When your pulse races: just before the throw-off, before the 7-metre throw, or right after a timeout.
Anger in Motion
When you're fuming – after a whistle against you, a hard foul, or criticism from outside.
Three things that are yours
Before important games, before a trial, or whenever only the result counts.
Why is that?
- Breath-based regulationModerate
Changes acute arousal levels, not the cause of persistent anxiety or overload. Effect sizes vary depending on protocol and measurement method.
- Attention controlStrong
The transferability to highly dynamic team situations is less well-researched than to closed tasks.
- Process and goal settingStrong
Too many or too rigid goals increase pressure. Outcome goals alone often worsen experience and execution.