How To Use Psychology To Improve Your Athletic Performance
By Jessica | Dec 4, 2024
Athletes, regardless of their discipline or level, are constantly looking for ways to maximize their performance. While physical training is paramount, mental strength often plays an equally important role in determining success. This is why understanding the psychology of pain tolerance, visualization, and mindfulness can be game-changing for athletes.
In a recent webinar hosted by Humango and featuring performance psychologist Scott Frey, Ph.D., Ed.M. and Humang Powered Health’s Performance Physiologist, Leo Hipp, M.S., these topics were explored in-depth, offering actionable insights for athletes seeking to push their limits.
Here’s a breakdown of the key takeaways from the webinar, focusing on pain management, visualization, breathing techniques, meditation, and the power of mental resilience.
The Role Of Pain In Performance
One of the most fascinating discussions in the webinar centered on the psychology of pain and how it affects athletic performance. Scott Frey, who has spent decades researching pain and its influence on athletic behavior, explained that pain perception is deeply connected to our mental state.
For athletes and non-athletes alike, pain isn’t just a physical experience—it’s also a mental one.
Exercise-Induced Pain vs. Injury Pain
Frey emphasized the importance of differentiating between exercise-induced pain and pain that signals an injury. Exercise-induced pain is a natural part of training, and while it’s uncomfortable, it should subside once the activity is stopped or the intensity is reduced. This type of pain is typically due to muscle fatigue or lactic acid build-up.
On the other hand, pain from an injury is more persistent. If the pain continues after you stop exercising or worsens with movement, it could indicate tissue damage or another medical issue. Frey encouraged athletes to develop the skill of distinguishing between these types of pain, as misjudging this difference could lead to pushing through an injury and worsening the damage.
What Happens When You Don’t Listen to Pain Signals
For example, Frey himself faced the consequences of ignoring warning signs. Having been an avid runner for over 35 years, he continued to run despite experiencing knee pain, which ultimately led to a severely damaged meniscus. He said athletes need to be aware of their bodies and listen to the pain signals to avoid long-term damage.
Pain Tolerance And Its Impact On Performance
While pain tolerance is often seen as a personal attribute, Frey pointed out that it can be trained and improved. In fact, pain tolerance can have a direct impact on athletic performance. In elite athletes, the ability to push through discomfort and delay the perception of pain can lead to faster times and better outcomes. The mental training to increase pain tolerance involves conditioning the brain to not only handle but also embrace discomfort during training and competition.
Interestingly, research on this subject, such as studies on elite cyclists, shows that improving pain tolerance could potentially shave seconds or even minutes off race times. Pain management is, therefore, a skill that athletes can develop and use strategically during competitions.
Visualization: Rehearsing Success In Your Mind
Visualization is another critical tool in the mental toolkit of successful athletes. Frey discussed the importance of visualizing athletic performance and how it affects the brain’s circuits. When athletes mentally rehearse their performance, their brain activates the same neural circuits as if they were physically performing the task. This means that by visualizing specific movements or strategies, athletes can improve their actual performance.
Visualization is not only useful in preparing for competition but also in managing pain. By mentally rehearsing how to handle discomfort or challenging situations, athletes can improve their ability to stay focused and resilient when faced with physical strain.
Frey encouraged athletes to practice visualization regularly, as it helps strengthen the mental aspect of training, which is just as important as physical preparation. He also pointed out that this technique is valuable not just for athletes but for anyone facing stressful situations. For instance, world-class chefs likely visualize how they’ll prepare a dish before they begin, allowing them to execute it more effectively.
Try This Quick Visualization Technique To Overcome Pain In Training Or Competition
Find Your Focus Take a deep breath in through your nose, hold for 3 seconds, and exhale slowly through your mouth. As you breathe, shift your focus inward, visualizing the area of discomfort.
Reframe the Pain Picture the pain as energy—not a barrier, but a powerful signal that you're pushing limits. Imagine it glowing with a vibrant color of your choice, representing strength and growth.
Create a Pathway Visualize the glow moving through your body like a wave. See it flowing smoothly, dissolving tension as it travels. Each wave represents progress, carrying you closer to your goal.
Anchor to Your Why Picture your end goal: crossing the finish line, setting a personal best, or achieving a milestone. Visualize yourself there, smiling, feeling proud. Remind yourself that this moment of discomfort is temporary, but the reward is lasting.
Repeat a Mantra As you exhale, silently repeat a positive mantra, such as "I am strong, I am capable," or "This is where I grow." Pair the words with the image of your future success.
Return to Action Open your eyes or bring your awareness back to the present, carrying the calm confidence of your visualization with you. Let the mental clarity fuel your next effort.
Practice this regularly, and it will become a reliable tool to push through challenges while staying mentally strong.
Breathing Techniques For Recovery And Performance
Breathing is a simple yet powerful tool athletes can use to enhance physical and mental performance. Frey recommended nose breathing for its numerous benefits, particularly in regulating the body’s stress response. When athletes focus on breathing in through the nose and out through the mouth, they can increase oxygen intake and activate the parasympathetic nervous system, which promotes relaxation and recovery.
Frey explained that the breath plays a significant role in balancing the autonomic nervous system. By focusing on extending the exhalation, athletes can induce a calming effect that reduces anxiety and stress. This technique is not just for rest and recovery but can also be used during high-intensity periods to help athletes maintain composure and focus.
Interestingly, research also shows that breathing through the nose helps increase nitric oxide levels, which can improve oxygen delivery to muscles. While Frey admitted that he’s not a breathwork expert, he strongly recommended using controlled breathing exercises as part of an athlete's regular training regimen.
Try This Simple Breathing Technique For Athletic Performance
1. Box Breathing: This technique helps regulate your heart rate, improve focus, and boost endurance.
Inhale (4 seconds): Breathe deeply through your nose, filling your lungs completely.
Hold (4 seconds): Hold the breath without straining.
Exhale (4 seconds): Slowly release the air through your mouth, emptying your lungs.
Hold (4 seconds): Pause with empty lungs before beginning the next inhale.
How to Use It:
Before Training/Competition: Do 5 rounds to calm nerves and center your mind.
During Recovery Intervals: Use this to regain control of your breathing.
Post-Workout: Practice for 3–5 minutes to reduce fatigue and promote recovery.
If you want to learn more abou breathing techniques, find an expert
Meditation And Mindfulness: Training The Mind
Meditation and mindfulness practices have become increasingly popular among athletes looking to improve their mental toughness. Frey advocates for incorporating these practices into an athlete’s routine, especially for their ability to help manage pain and stress.
The key takeaway from Frey’s discussion on meditation is that small, consistent doses are more effective than occasional long sessions. Even just 5 minutes of mindfulness practice every morning can significantly improve an athlete’s ability to stay calm, focused, and mentally resilient.
Frey explained the concept of the "default mode network" (DMN), which is activated when the brain is not engaged in an intentional task. This network is involved in internal thought loops, which often lead to negative self-talk and stress during competition. Meditation and mindfulness practices help athletes break free from these thought loops by creating a space between their thoughts and emotional reactions.
By training the mind to observe thoughts without becoming overwhelmed by them, athletes can reduce the impact of negative thinking, especially during moments of intense pain or fatigue. Frey noted that with regular mindfulness practice, athletes could learn to recognize negative thoughts like “this pain is unbearable” and instead respond with something more productive, such as “I’ve trained for this, I can handle it.”
Here’s A Simple Meditation Exercise For Athletes
This meditation focuses on relaxation, mental clarity, and visualization to boost athletic performance.
Duration: 5–10 minutes
1. Find Your Space
Sit or lie down in a quiet, comfortable spot.
Close your eyes and relax your body, releasing tension from your head to your toes.
2. Focus on Your Breath
Inhale deeply through your nose for 4 seconds.
Hold for 2 seconds.
Exhale slowly through your mouth for 6 seconds.
Repeat for 5 cycles, noticing the rhythm of your breathing.
3. Set Your Intention
Choose a simple phrase or word, such as "strong,""calm," or "focused."
Silently repeat this word with each exhale to anchor your mind.
4. Visualize Success
Imagine yourself performing at your best—crossing the finish line, executing a perfect move, or conquering a challenging workout.
Engage all your senses: the sound of cheering, the feel of your muscles moving powerfully, the emotions of triumph.
5. End with Gratitude
Shift your focus to gratitude for your body, your journey, and the opportunity to train or compete.
Take three deep breaths, then slowly open your eyes.
Meditation calms your mind, reduces stress, and helps you mentally rehearse peak performance. Over time, this practice strengthens focus and builds confidence for high-pressure moments.
Leveraging Memory Distortion To Enhance Performance
Memory plays a crucial role in shaping an athlete’s perception of pain and performance. Frey shared an interesting concept about memory distortion, particularly with how we recall pain. Long after a race or intense training session, our memory of pain tends to fade, and we may even remember the event more positively than it felt in the moment.
Frey discussed how athletes can use this natural tendency to their advantage. By intentionally recalling past experiences with a positive mindset, athletes can alter their memory of pain and reduce the psychological barriers to future performance. This strategy can help athletes approach challenges with greater confidence, knowing that their memory of previous struggles is likely distorted in a way that makes future efforts seem less daunting.
Try This Yourself:
After every challenging workout or competition, take a few minutes to reflect on the experience. Write down one or two positive takeaways, such as a moment when you pushed through adversity or felt a sense of accomplishment. Revisit these reflections before future events to reinforce a confident, resilient mindset.
Knowing When Pain Is A Warning Sign
While pushing through pain is a necessary skill for many athletes, there are moments when continuing through pain can lead to serious injury. Frey talked about knowing when pain signals a potential injury and when it’s just a part of the normal exercise process.
He recommended that athletes develop the skill of tuning in to their bodies and listening to their pain signals. If pain persists after stopping the exercise or if it’s accompanied by symptoms like shortness of breath, chest pain, or radiating pain, it’s time to stop and seek medical attention. Frey stressed that health and well-being should always come first, and no race or competition is worth risking long-term damage to the body.
Conclusion: Mental Resilience Is Key To Athletic Success
Scott Frey’s insights into the psychology of pain, visualization, breathing, meditation, and memory provide valuable tools for athletes who want to enhance their performance. By understanding how the brain and body interact during exercise, athletes can train their minds as rigorously as their bodies.
From improving pain tolerance to leveraging mindfulness practices, these mental strategies are essential for athletes who want to push their limits and achieve peak performance. With the right mental tools, athletes can improve their physical outcomes and enhance their overall experience of sport, making it a more enjoyable and sustainable part of their lives.
As Frey’s webinar concluded, it became clear that the most successful athletes are not just physically strong, but mentally resilient. By incorporating these psychological strategies into their training, athletes can set themselves up for long-term success, both in their athletic endeavors and their lives outside of training.
