Description

Purpose: Lower stress, calm the nervous system, reduce muscle tension, improve sleep quality, and sharpen focus before performance.

Who it’s for: Athletes who overthink before competitions, struggle to sleep post-training, or feel nervous during season.

What’s inside

Audio practices (5–15 min):
– Post-training relaxation (breathing + body scan).
– Pre-sleep calm routine.
– Pre-competition visualization & focus.
– Stress-reset breathing techniques.
PDF guide with posture & timing tips.
Simple reflection journal template.

Content (example modules)

• Why slower breathing matters.
• Breathing styles: box breathing, 4-7-8, extended exhale.
• Progressive muscle relaxation.
• Visualization drills + sleep rituals.

Formats

• MP3 audio (download + playlist).
• PDF guides.
• Google Docs/Notion tracking template.