Before the kickoff of Super Bowl LIV in 2020, Chiefs punter Dustin Colquitt ran onto the field for the first time. He looked up at the video board and saw a piece of trivia: If the Chiefs win today, Dustin joins his dad, Craig, and brother, Britton, as a Super Bowl champion.
This triggered anxiety and overthinking for Colquitt. To calm himself, he turned to a series of breathing exercises on the sideline.
These experiences are common for professional football players in big games. The pressure they face on a public stage with millions watching forces them to find ways to conquer those emotions, which can also be helpful in our own lives before significant events like job interviews or public speaking engagements.
Here are four tips on how to quiet your mind from Super Bowl champions.
Find a helpful distraction
During Super Bowl XLIX in 2015, Seahawks wide receiver Doug Baldwin felt anxiety creeping in. To combat this, he practiced techniques like closing his eyes and touching his fingertips one by one, which re-grounded him in the moment and served as a distraction.
Other champions, like Colquitt, found distractions in music. Listening to calming music helped him ease his mind before big games.
Breath work can quickly recalibrate you
Colquitt, before playing in the Super Bowl, focused on his breathing by practicing breath work. Counting and holding his breath for specific intervals helped slow his heart rate and calm his nerves.
Patriots cornerback Logan Ryan and former Steelers guard Willie Colon also used breath work techniques to center themselves and calm their minds before pressure moments.
Visualization can be powerful
Seahawks linebacker K.J. Wright would visualize the upcoming game every night before playing. This helped him bring positive energy and success to himself. Super Bowl MVP Malcolm Smith also focused on embracing imperfections and not setting unrealistic expectations before the game.
Embrace the big moment
Smith and Baldwin embraced the magnitude of the Super Bowl moment. Smith believed in earning the opportunity to be there, which helped him stay calm. Baldwin emphasized being present and enjoying the moment, regardless of what happens.
Super Bowl-winning coach Bruce Arians aimed to stay true to himself and maintain his routine before the big game, keeping the extra hype at bay.
(Photo: Grant Halverson / Getty Images)