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.
Nicholas is a Senior High-Performance Coach and holds a doctorate in Sport & Exercise Psychology. From his specialized psychology research program, to his PhD studies, Nicholas has gained a tremendous foundation of knowledge and appreciation for the human experience. His passion for psychology has accumulated to a commitment to studying and applying performance psychology and stoicism. This commitment has led Nicholas to conduct many research studies focusing on understanding why and how some people thrive and prosper while others do not. His admiration for evidence-based solutions has propelled Nicholas to produce studies revolving around mindfulness, grit (perseverance and passion), performance, quality participation, social relationships, and well-being.
A Native of Quebec, Sara was part of the St. Lawrence University Women’s Ice Hockey team that competed in the NCAA Division 1 hockey league ECAC. During this time, Sara helped her team appear in four ECAC Hockey Tournaments and two NCAA Frozen Fours, and was a four-time member of the ECAC Hockey All-Academic Squad. Following her career at St. Lawrence University, Sara played one year of professional hockey with Lugano, where she truly honed her skills in understanding the intricate connection between mindset and performance.
Blair has over 13 years of experience as a Professional Dancer, Assistant Dance Captain & Cast Manager, as well as an additional 17 years of training. Over the last 3 decades, she has lived and experienced first hand the highest of highs & lowest of lows that come with pursuing a career in the Performing Arts.
Natasha Habert draws from her training in sport and performance psychology, personal experiences as a competitive athlete, and deep passion for consistent high performance. She is a lifelong athlete and high performer, excelling in volleyball as both a player and coach.
Luciano’s hockey career is highlighted by his time playing college at the University of Victoria and two professional seasons in Europe. Throughout his career, he struggled with performance anxiety, a lack of consistency, fluctuations in confidence, and being caught in the results trap. This eventually led him to deviate from the main reason why anyone should play sports – for the enjoyment of the game. As a former athlete, Luciano has a unique understanding of the psychological pressures and struggles that athletes experience.
Alexis Woloschuk is a name synonymous with mental fortitude in the world of professional hockey. Throughout her career originating playing boys hockey, going to an academy away from home, playing her four years at Boston University and 7+ years in pro hockey she’s learned the importance of resilience, confidence, and dismissing both fear and other’s opinions. With a blend of relatability, confidence, and an acute understanding of playing to one’s potential, Alexis helps athletes reshape the way they perceive and harness the power of their minds.
Sean Mahoney is a member of the Association for Applied Sport Psychology (AASP), and a Master’s candidate in the Sport and Performance Psychology program at the University of Denver. For as long as he can remember, Sean has been fascinated by human performance and how to gain an edge over the competition. For most of his athletic career, he focused on the physical aspect of performance but neglected the mental. Because of this, he struggled with performance anxiety, focus issues, and limiting beliefs pertaining to confidence and self-doubt. His lack of focus on optimizing his mental game prevented him from reaching his full potential.
Savannah Fitzgerald is earning her M.A. in Kinesiology, Sport Psychology Option at California State University, Fresno. Possessing an internal motor that fires her rage for success, Savannah forged this attribute over five years while competing as an NCAA D-I water polo player and swimmer. Combined with her opportunity to represent and compete for the United States, she feels that sport has significantly impacted her professional development. Due to her personal experience playing at all levels, Savannah’s passion for mental performance began when she struggled to overcome pre-competition nerves and post-competition processing. When she discovered a world out there that people were referring to as ‘sport psychology,’ she felt like a piece of her brain was unlocked. Reality shifted as she stumbled into a space consisting of the most beautiful blend of elite performance, mental well-being, and athletics.
Gabe is currently completing his Master’s in Counselling Psychology at the University of Victoria. Although Gabe played several years of high-level baseball, including a stint in the British Columbia Premier Baseball League (BCPBL), he chose hockey as his sport to pursue at the highest level possible. Gabe went on to play four years of junior hockey with the Richmond Sockeyes in the Pacific Junior Hockey League (PJHL) while also coaching minor hockey. Prior to junior hockey, Gabe played 3 years in the Canadian Sport School Hockey League (CSSHL) where he experienced the pressures and expectations of moving on to the next level. During those three years, Gabe constantly compared himself to others and struggled with coping when things did not go his way. Over time, he learned how to focus on his own process and path to the next level, while also developing strategies to improve well-being.
Louie is a mental performance coach from Toronto, Canada with a professional hockey career spanning over 14 years. Being a standout player at the University of Michigan, Louie was a Hobey Baker finalist and a 1st team All-American, which led him to getting drafted by the Ottawa Senators and playing in renowned leagues across the globe, including the DEL, SHL, and AHL.
Mia Landry is a former varsity hockey player at Brock University, where she competed at the USPORT level and was part of the 2021-22 OUA gold medal team. Mia currently represents Canada on the Women’s National Ball Hockey team and is pursuing a Master of Kinesiology Sport Psychology at her alma mater. Her research focuses on areas such as team cohesion, group dynamics, leadership styles, and sports culture.
As a former member of McMaster University’s women’s soccer team, Emilie intimately understands the demands and challenges athletes face on and off the field. Although she encountered many challenges as a high-level athlete, particularly struggling with self-doubt and overthinking, Emilie was able to make a remarkable transformation when she began to embrace the principles of sports psychology.
Max is currently attending William James College, where he is earning a Doctorate Degree in Clinical Psychology and a Masters Degree in Professional Psychology. During his time as an undergraduate student, Max was inducted into the International Honor Society in Psychology (Psi Chi), and played on the Quinnipiac University men’s club ice hockey team.
