Let's chat about stress reduction - whether it is game day jitters, having difficulty sleeping or just the day to day challenge of balancing everything on our plate - we have our top 3, research-backed tips for athlete stress reduction.

1. Structured Breathwork or Mindfulness Training

Why it works: Lowers cortisol, improves focus, and activates the parasympathetic nervous system.
Quick tip: Try 5–10 minutes of box breathing (inhale–hold–exhale–hold for 4 seconds each) before practice, competition, or bed.

2. Consistent Sleep + Wind-Down Routine

Why it works: Sleep is the most powerful natural stress regulator. Poor sleep magnifies perceived stress and reduces recovery.
Quick tip: Set a consistent bedtime and create a tech-free wind-down ritual (e.g., foam rolling, journaling, reading) to calm the nervous system.

3. Physical Recovery + Active Decompression

Why it works: Physical stress from training and competition builds up in the body and contributes to mental tension. Active recovery—like low-intensity movement, mobility work, or massage—helps regulate stress hormones and promotes mental clarity.
Quick tip: Schedule in a 15–20 minute recovery session post-game or post-training (walk, light yoga, or foam rolling with calming music) to physically release tension and mentally reset.