In part two of our series on transforming mental fitness, Charlie Unwin explains how to clear your mind and develop a performance-boosting breathing habit
One of the biggest challenges of our generation (of which there seem to be many right now), is trying to process the deluge of information that competes for our attention. It’s thought that, with the aid of technology, our brains are processing the same amount of information in one day that our ancestors would have processed in a lifetime. Just take a moment to digest that!
As a result, we have become used to a constant stream of data running through our head, so much so that we don’t really question it.
In sport, this presents a significant challenge, because we need singularity of focus, which comes from a clear mind, to maintain our attention on executing complex skills consistently, sometimes for long periods of time.
{"content":"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"}