
Even the greatest athletes say that there is always chaos inside of them, pressure, expectations, and, more specifically, noise in their heads—it piles up fast.
If you are an athlete, you have experienced this as well, whether you’re standing at the free-throw line, lining up for a faceoff, or getting ready for that big game.
This pressure takes hold of you; you’re not thinking clearly, and it can spiral down fast.
Your mind starts racing. Your heart pounds. Your breathing gets shallow, and doubt creeps in.
Novak Djokovic, top 5 tennis player in the world, talked about “having a storm inside him”.
Every game day he has thoughts of doubt and worry. What allows him to succeed is having techniques to manage this inner storm.
The trick is knowing HOW to manage this inner storm.
The solution — a Reset Routine.
Unfortunately, it’s not as easy as just hitting a reset button; there are 3 steps our athletes take to do a full reset.
One of the crucial steps is to focus on your breathing.
Typical breathing exercises include deep belly breathing and box breathing, but what if you could add powerful imagery to your breathing?
The images we see in our minds can be extremely effective in downregulating our fight or flight, and that is what you want to be able to do when facing a high-pressure situation.
This is where “Smell the Flowers, Blow the Bubbles” comes in.
A simple yet powerful breathing technique I (Coach Sara) discovered while reading a book by Diane Alber.
Smell the Flowers
Inhale deeply through your nose, like you’re smelling a fresh flower. Imagine a scene from a cartoon where a character takes in the scent, their nostrils seeming to pull the flower in completely. Fill your lungs fully with this breath.
As you inhale, picture the flower in your mind—its color, the softness of its petals, the fresh scent in the air. The simple act of visualizing this peaceful moment can help further calm your mind, grounding you in something familiar and joyful.
Blow the Bubbles
Exhale slowly through your mouth as if you’re gently blowing bubbles. Just as you filled your lungs completely, now focus on emptying them fully—but with control. Keep it smooth and steady, resisting the urge to rush. This step matters more than the inhale.
Think back to blowing bubbles as a child. You wouldn’t blow too hard, or the bubble would pop before it could float away. Picture those bubbles drifting effortlessly into the air—light, free, and untethered. That imagery itself can help release stress, bringing you back to a calm, controlled state.
By pairing breath with visualization, you’re not just controlling your body’s response to those big moments—you’re shifting your mindset to a place of calm, focus, and control.
Simply put, deep breathing flips the script.
- Slows your heart rate – Shifting you from panic to control.
- Clears your mind – Making it easier to focus on what really matters.
- Puts you back in the present – So you can perform instead of overthinking.
- Uses powerful imagery – Bringing in the calming effect of familiar, joyful moments.
The best part? When you do it correctly, it can take seconds.
Try it as part of the ABC’s of the Reset Routine — Accept, Breath, Commit.
Then use it anytime your mind starts racing or your body feels tense like:
Before a big play? Accept, smell the flowers, blow the bubbles, and commit.
After a mistake? Accept, smell the flowers, blow the bubbles, and commit.
Feeling frustrated? Accept, smell the flowers, blow the bubbles, and commit.
You can manage the chaos instead of letting the moment control you.
The Difference Between Good and Great Athletes
The best, most consistent athletes aren’t just the ones who put in the hours physically.
They’re the ones who can handle pressure when it matters most.
What if you could be the one who steps up when the game is on the line—not because you don’t feel nervous, but because you know how to manage the inner storm?
This is how you make the jump from good to great.
And it starts with finding the mental techniques that work for you.
Next time you feel the weight of the game, smell the flowers, blow the bubbles so you can seize the moment and just play.