Co-authored by Brady Howe, Mental Performance Coach and Director of Sports Medicine at Grand Canyon University.

What is mindfulness? We hear this term everywhere, but what does it actually mean?

Generally, mindfulness is defined as attention to the present moment and an awareness of one’s own internal state. Why is this important?

In high-stress and high-pressure environments like sports, it’s essential for athletes to be able to achieve peak performance no matter what situation they are faced with. Athletes face various challenges in their careers, both on and off the athletic stage, and practicing mindfulness can provide many benefits that ultimately result in enhanced athletic performance.

Here are 3 potential benefits of mindfulness on your sports performance:

1. Reduced Stress and Anxiety

Mindfulness-based interventions (MBIs) have been found to improve the psychological health of those in high-stress environments.¹ Whether based on formal (i.e. body scan, sitting meditation, mindful walking) or informal practices (when you mindfully engage in mindless tasks), MBIs have been shown in research to decrease overall stress as well as anxiety.

It has been postulated that mindfulness results in a positive shift in perspective and an ability to objectively view one’s life experiences.¹ Through mindfulness, one can refocus attention on the present moment, rather than ruminating on worries about the past, present, or future. When athletes are able to refocus their attention and be present in the moment, their performance usually improves.

2. Improved Emotional Resilience

One of the competitive advantages of integrating mindfulness is its observed association with greater emotional intelligence.² Emotional intelligence refers to the capacity to recognize, understand, and manage our own emotions while also being able to recognize, embrace, and influence the emotions of others.

For an athlete on the court, emotional intelligence plays a crucial role in both individual and team performance. It is essential for athletes to remain composed under pressure, which therefore allows them to make effective decisions during high-stress moments of a game. By understanding and regulating emotions, athletes are then better equipped to manage stress and performance anxieties, leading to improved focus and confidence.

The growing application of mindfulness practices in athletes’ training regimens has led to increased mental toughness and resilience, ultimately resulting in a competitive edge. Athletes and coaches should understand how both mindfulness and emotional intelligence can affect performance and consider these variables when developing training strategies.

3. Better Physical Health and Stamina

Mindfulness not only enhances emotional intelligence but can also serve as an accelerator for improving physical health.

One significant benefit of developing a mindful practice is a potential improvement in sleep quality. This is arguably the ultimate restorative resource and the foundation of both mental and physical health.

Maximizing sleep quality is crucial for muscle recovery and overall athletic readiness, enabling athletes to perform at their best. Research has shown that mindfulness can reduce insomnia and enhance sleep duration and quality, leading to better recovery and performance outcomes.

Beyond sleep, mindfulness has also been associated with reduced muscle tension, lowered blood pressure, improved pain management, and better immune function. These physical benefits can translate into increased stamina, endurance, resilience, and overall performance enhancement, enabling athletes to challenge their limits in training, enhance recovery, and sustain optimal health.

In summary, integrating mindfulness into an athlete’s routine can serve as a powerful catalyst for enhancing performance. Consequently, we argue that coaches and athletes should prioritize mindfulness strategies within their training to optimize both mental and physical performance. The integration of a mindful practice has gained significant traction as an effective tool for enhancing athletic performance.