Appendix: Pre-Competition Breathing “Blank Sheet”

Refocusing and eliminating distracting thoughts before a competition is an essential step to enter an optimal performance state. The pre-competition breathing “Blank Sheet” is a technique that combines deep breathing with a mental visualization of a blank sheet.

This blank sheet symbolizes a fresh start, free from distractions or unnecessary thoughts, allowing the athlete to fully concentrate on the present moment.

Origins and Fundamental Principles

• Origins: Inspired by mindfulness practices, this method uses simple and soothing mental imagery to prepare the mind for optimal performance.
• Key Principle: Visualizing a blank sheet during breathing helps to erase tension and mental distractions, offering a state of pure concentration.

Specific Benefits

• Reduction of distracting thoughts: Visualizing a blank sheet refocuses attention on the present moment.
• Enhanced concentration: By freeing the mind from distractions, this technique improves mental clarity.
• Effective mental preparation: It instills a sense of calm and control before a competition.

Steps to Practice Pre-Competition Breathing “Blank Sheet”

Step 1: Prepare Your Posture

Sit or stand in a quiet place, with your back straight and shoulders relaxed.

Take a few deep breaths to settle into the moment.

Step 2: Visualize the Blank Sheet

Close your eyes and imagine a pristine blank sheet in front of you, free of any text or images.

Associate this visualization with a feeling of calm and clarity.

Step 3: Inhale and Anchor the Blank Sheet

Inhale deeply through your nose, imagining that each breath fills this blank sheet with positive energy and focus.

Step 4: Exhale and Release Distractions

Exhale slowly through your mouth, visualizing the distracting thoughts fading from the blank sheet.

Step 5: Repeat and Integrate

Continue this cycle for 5 to 10 minutes, until you feel total mental clarity and increased concentration.

Sporting Applications

• Just before a competition: Use this technique to refocus and free yourself from mental distractions.
• During a strategic break: Erase accumulated tension and return to optimal concentration.
• After a training session: Use the blank sheet to reset your mind before moving on to another activity.

Tips to Optimize Practice

• Visualize a clear and bright blank sheet: Focus on the simplicity and purity of the mental image.
• Slow down your breathing: Adopt a slow and deep rhythm to amplify the feeling of calm.
• Practice before key moments: Integrate this method into your mental preparation routines to maximize its benefits.

Common Obstacles and Solutions

• Common Obstacles  |  Solutions  | 
• Difficulty visualizing the blank sheet  |  Start by imagining a simple white light illuminating your mind.  | 
• Lack of concentration  |  Gently bring your attention back to your breathing and visualization.  | 
• Limited effect at first  |  Regularity is essential to anchor this method into your mental routine.  | 

Example of Guided Exercise

Practical Example – Pre-Competition Breathing “Blank Sheet”

• 1. Sit comfortably and close your eyes.
• 2. Visualize a blank sheet in front of you, clear and pristine.
• 3. Inhale deeply through your nose, associating each breath with calm and pure energy.
• 4. Exhale slowly through your mouth, visualizing your distracting thoughts disappearing from the sheet.
• 5. Repeat the cycle for 5 to 10 minutes, until you feel total concentration.

The pre-competition breathing “Blank Sheet” is a simple yet powerful technique to erase mental distractions and enhance concentration before key moments. By combining breathing with a visualization of a blank sheet, this method helps athletes enter a state of calm and mental clarity, ideal for performing at their best.

“Erase thoughts, make way for performance.”

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