Take Control of Your Mind and Push Your Personal Limits - Monthly Yoga With Abi

Apr 19, 2016
by Abi Carver  
Abi Carver practicing a calming breathing technique.

bigquotesEven amongst elite performers, certain athletes stand out as a cut above the rest. These athletes prove that raw athletic ability doesn't necessarily translate to a superior on-field experience - it's the mental game that matters most. - Jim Afremow, The Champion's Mind

In this article, I’m going to shift my focus from recovery to mental skills training. I’ll take you through a guided meditation and breathing technique that you can practice when you’re under pressure, to maximise your performance. I’ll show you how to focus your mind at the point when you’re most susceptible to distraction and self-doubt so that you can get the job done – whether that’s competing in a race, nailing a technical trick or clearing that gap for the first time.

If you’re as committed to training your mind as you are to working on your strength, fitness and technical skills, you’ll have a massive advantage over the competition and the chance to take your riding to the next level.

Your mind under pressure

bigquotesResearch is clear that pressure diminishes our cognitive abilities, our ability to think and make decisions, as well as our psychomotor abilities. - Hendrie Weisinger and J.P. Pawliw-Fry, Performing Under Pressure


According to a study of over 12,000 athletes, no one performs better under pressure. Under analysis, even Michael Jordan performed statistically worse when the game was on the line.

So how do you get the edge over your competition? You make sure that you’re the best prepared, and that your performance is the least diminished by pressure. When the stakes are high, it’s natural to feel nervous. Doubts appear in your mind and it gets harder and harder to focus, as you recall previous crashes and become fixated with the inevitability of screwing up.

bigquotesAn internal monologue of worries is one of the big contributing factors to choking under pressure. - Sian Beilock, Choke: The Secret To Performing Under Pressure

The first thing to acknowledge is that you don’t have to listen to your thoughts. They’re there to stop you doing something risky, to persuade you to escape a situation that your mind perceives as dangerous. It doesn’t care about you winning the race or landing that jump. It has only one objective – to keep you alive. And right now, you have bigger fish to fry!

The mental chatter and over-thinking make it almost impossible to concentrate and maintain your composure. You need to take control of your mind and override these impulses so that you can do what you need to do.

The physiological response to stress

As the mental noise escalates, your body responds by preparing to either fight or flee. You experience:

- a rush of adrenaline
- excessive muscle tension
- an increase in heart rate
- a short, shallow breathing pattern
- sweaty palms
- a decrease in digestive activity

This arousal response is healthy and adaptive. It’s there to energise you into action. However, if you don’t act immediately – say, because you still have a few hours before your race – your mind recognises the stress response and starts to get concerned for your safety. Your body picks up these anxious thoughts and sends signals for your heart to beat faster and your muscles to tense up even more. This sets up a vicious cycle between your body and your mind that can quickly escalate and cause you to get too amped up too early and burn out.

You need to take control of your mind and conserve your energy until it’s time to let rip.

Flow: the optimal state of consciousness

bigquotesRespond from the center of the hurricane, rather than reacting from the chaos of the storm. - George Mumford, The Mindful Athlete: Secrets to Pure Performance

To perform your best, you need to get into flow. In this state you’re calm, focused, confident, fearless, in the moment. Not distracted by thoughts of the past or worries about the future. You’re not thinking about what you have to do, you’re just doing it. Your decision-making is flawless. You’ve put in the training and now you can just let your skills flow through you.

Three mental strategies to maximise your performance

1. Calm your body and clear your mind

bigquotesWhatever is going on inside your head has everything to do with how well you end up performing. - D.C. Gonzalez, The Art Of Mental Training

The guided meditation and breathing technique that I’m going to take you through work on both the body and the mind. They are what Steven Kotler, author of The Rise of Superman, refers to as deep embodiment flow triggers. As you consciously slow down your breathing, your muscles respond by relaxing and your heart rate, blood pressure and the stress hormone cortisol drop. Focusing on your breath and the sensations in your body brings you back into the present moment and clears your mind of doubts and distraction. You’ll trigger a positive feedback loop between your body and mind that allows you to feel relaxed and loose, rather than tense and uptight.

What does ‘bringing you back into the present moment’ actually mean?

Anxious thoughts exist when your mind wanders to memories of past failures or anticipates future uncertainty. When you focus your attention on your breath and the sensations in your body, your mind goes quiet. These techniques function as a pattern interrupt. They distract you from the negative self-talk that’s determined to sabotage your performance. They quieten the voice of your internal critic and the perception, real or imagined, of how others will judge your performance.

When your mind drifts to an unhelpful thought, instead of following it as it spirals off into imagining the worst, just let it go and bring your attention back to your breath – again and again and again. With practice, you’ll become aware of these thoughts more quickly and get more skilful at bringing yourself back into a state of calm, composure and confidence.

2. Switch your mindset from threat to challenge

bigquotesFeeling challenged is an inherent performance steroid - your body releases more adrenaline than noradrenaline, which means you have more oxygenated blood going to the tissues that need it. Your body has more energy and your brain can think more clearly. - Hendrie Weisinger and J.P. Pawliw-Fry, Performing Under Pressure

As you start to gain control of your mind and clear some mental headspace, you can step back and see the situation you’re facing as a challenge rather than as a threat, and start having some fun! If you imagine yourself screwing up, you’re more likely to do so. Instead, tell yourself, “you got this!” Don’t dwell on what you don’t want to happen, replace your doubts and anxious thoughts with positive self-talk. Recall your past successes and visualise what you want to achieve.

Through consistent practice of these meditation techniques, you’ll become better at ‘interoception', the sense of knowing what’s going on inside your body. As soon as you become aware of your physiological response, instead of letting it spiral out of control, you’ll get more adept at making adjustments to your breathing and relaxing the tension in your muscles. Instead of resisting the nerves, let them flow through you and fuel your performance.

3. Trust in your training

bigquotesHe who sweats more in training, bleeds less in war. - Spartan Warrior Creed

The aim of mental training is to get out of your own way so that you can drop into flow. A crucial part of this is to have faith in your training so that you can confidently switch to autopilot when the pressure is on. You need to put in your 10,000 hours of dedicated practice, aggressively push the limits of your fitness and strength and scrutinise your past mistakes. If you don’t put in the training, you’re not giving yourself a chance to reach your full potential.

And, in the same way you practice your physical and technical skills, you need to be equally committed to honing your mental game and working out your own personal pre-race/pre-big, scary jump routine.

I recommend you meditate for at least a few minutes every morning to get better at controlling the impulses in your mind to drift off into unhelpful thought spirals. You’re training it to maintain laser-like focus on whatever it is you choose to focus on. Make your brain sweat! Put in the reps, so that you’re in control when the pressure is on. If you haven’t practiced the skill, how can you expect it to be there for you when you need it?

Guided Body Scan Meditation and Box Breathing

bigquotesA quiet mind is a powerful mind. - Jim Afremow, The Champion's Mind

Here are a couple of techniques for you to integrate into your training program and to practice when the stakes are high. You can do the body scan meditation lying down and the breathing technique in any position. Experiment with both techniques, at different times of the day – in the morning, in stressful situations, when you’re stuck in traffic and before bed. These techniques will also help you to decompress after training to stay fresh and avoid burnout.

Mental training is highly individualised, so through trial and error, work out when each is most effective for you.

Views: 3,620    Faves: 31    Comments: 3


Views: 2,762    Faves: 29    Comments: 3


For more guided meditations and breathing techniques, you can download my Yoga For Mountain Bikers video series.

Please share your mental training tactics in the comments section and follow me on Instagram @yoga15abi for more yoga tips and tricks.

About Abi

Abi Carver designs yoga routines for mountain bikers looking to eliminate muscular aches and pains, gain an edge in competition and unlock razor sharp mental focus, for next level performance. Her aim is to make yoga more accessible to action sports athletes so that they can do the activities they are passionate about for longer, with less pain and with more skill. Follow her @yoga15app for more yoga tips and tutorials.



Previous Yoga with Abi:

Yoga To Relieve Pain In Between The Shoulder Blades
15-Minute Yoga Routine To Build Core Strength
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Yoga Routine To Enhance Balance and Agilityl
15-Minute Post-Ride Yoga Routine
8 Quick Yoga Stretches To Do At Work


MENTIONS: @yoga15app


47 Comments

  • + 59
 I'm always surprised at the civility of commenters on the yoga posts. +1 for Pinkbikers
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  • + 10
 didn't click the "below threshold comments" then? always 1 or 2 weird ones, but they get hidden away thankfully Razz
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  • + 4
 Not so fast. Take a look at the hidden comments. Some real gems to be found there!
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  • + 2
 @oli99: I came here for the below threshold comments
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  • + 11
 This is amazing @yoga15app . I have been switching my focus lately to meditation / visualization and my results are strikingly different from when I do meditate to not. I just moved up to the pro class this year and am realizing how much mental strength you must have to compete at a top level. I thank you very much for the guidance and look forward to practicing your recommendations!

More of this PB please!! Big Grin
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  • + 5
 Thank you so much @Holstermx26 - I'd love to hear how you get on with these techniques and strategies.
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  • + 11
 I've developed veritable snake hips in the 2mths I've been doing abi's hip and back routines, before that I could barely stand up straight. Top job.
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  • + 7
 Super helpful! I've been trying to work on my mental strength for a bit but haven't had tools other than trying to keep my mind filled with positive thoughts. Thank you Abi!
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  • + 1
 I hope these help you to control your mind even more effectively @ryanreishripper - let me know how you get on
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  • + 8
 Please tell me this is a palette cleanser for the troll post. Breathe.
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  • + 3
 To be honest I don't actively do yoga but something stood out to me. As a child I had trouble sleeping and my Mom used to tell me something just like the Body Scan Meditation. Slowly focus on breathing, relax your body starting from your toes to you head, and let your body get heavy. Sometimes I still find myself falling victim to my thoughts while trying to sleep keeping my mind active. Thank you @yoga15app for triggering my memories and reminding me to wind my mind down so it doesn't keep me up.
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  • + 2
 It's a great point @KottonGin. Body scan meditations are great for clearing your mind and relaxing your body if you have difficulty sleeping - especially the night before a high pressure situation like a race or a job interview.
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  • + 3
 Thank you again, Abi! I read a post on your blog a few weeks ago about the Box Breathing and it has helped me so much with calming my mind before going to bed at night. I look forward to trying more!
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  • + 1
 Awesome. I hope you enjoy the guided meditation @tnelson - you should find it super relaxing.
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  • + 5
 Abi, your voice is so satisfying and relaxing.
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  • + 1
 Thanks @KlausiFr12! That's good to hear.
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  • + 3
 I have started doing Yoga 2 years ago. it's all you need for balance fitness. I have since cancelled my gym membership. There is nothing better than biking an yoga
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  • + 1
 I agree @pawelw. It's a great combo for fitness on a mental and physical level.
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  • + 1
 Thanks for this Abi. I've been doing the post ride stretch for a couple of months after every time I exercise and I now feel much better overall.

A couple of questions though;
Do you plan yo release the @yoga15app for android, I really want it but i've no iOS devices.

I'm also thinking of buying a set of videos from you vimeo page, but I'm between the yoga for mountain bikers and the strength challenge. what do you recommend? you
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  • + 1
 Hey @pedrosalas7.

That's great that you feel so much better from the post-ride stretch. Thank you for letting me know.

It's up to you which Vimeo series you get depending on your goals. The Mountain Bike series is much more rounded as it includes Flexibility, Strength, Mobility and Recovery videos. If you're just looking for Strength, then you could do that series which alternates between Upper, Lower and Core workouts. It is different for every individual. I hope that helps you make a decision.

I don't think I am going to bring out an Android version right now. Vimeo is great as you can watch the vids across all platforms for when you are at home or travelling. We'll see!

Let me know if you have any more questions. Very best, Abi
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  • + 4
 I will try but I am already mental Big Grin
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  • + 1
 So, Navy seals do this pose just before they go around blowing stuff up? Did I hear that right? Or was it baby seals?
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  • + 1
 Thanks Abi, I just started learning about meditation so this really helps me. Really good article.
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  • + 1
 Thank you @thelostboy - I'd love to hear how you get on with the guided meditation.
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  • + 2
 Abi, if I write a comment will you reply?
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  • + 1
 @yoga15app: okay, so when meditating, lying on the floor and zoned out how do you know when you're done? Do you just feel when you've had enough? Setting an alarm would seem to increase the stress level.
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  • + 2
 @yerbikesux: try the body scan meditation. I take you through the whole thing.
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  • + 2
 Great article, some really interesting stuff in there.
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  • + 1
 Well, no harm can come of this....
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  • + 2
 When was the last time you did yoga? It's not all fun & games..........my yoga teacher ties me in knots. Then the dreaded pooooof.......Ooooops that was me Smile
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  • + 5
 @rivercitycycles: Baahh hha ha! Don't ever eat Thai food then do yoga!
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  • + 1
 Thanks Abi..i will try it for my next races..
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  • + 1
 You mean to say I'm not normally in control of my mind? Illuminati :O
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  • + 1
 She needs more metal in her life
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  • + 3
 No probs @SteveDekker - please let me know if you have any questions.
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  • - 3
 Priceless...the yoga column directly following the troll article.
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