From Josh Lifrak, IMG Academy' mental conditioning specialist
Every athlete regardless of sport has gotten frustrated during competition.
However, it's how you control that frustration which makes a difference. To help with anger, frustration or discontent, try this breathing exercise to bring your mind back to center:
Practice first in a room alone and without interruptions. Find a comfortable position either sitting or lying down, with your arms at your sides.
Look straight ahead and slowly breathe in through the nose and out of the mouth. Envision that the air is blue (positive) when you inhale and red (negative) as you exhale.
After a minute or so, slow your breathing down by inhaling deeper and releasing the breath over a longer period of time.
After another minute or so, breathe in for a count of 5 seconds, hold the breath for 5 seconds and exhale for 5 seconds. Do this 3 times. Remember, blue in and red out.
Return to normal breathing patterns, but still in through the nose and out through the mouth for 2 more minutes.
You should feel relaxed and concentrated. Now, the next time you are in a competition and frustration sets in, calm your nerves by taking a couple deep breaths of ice-cold air in and red-hot air out.