At Mind Sense Academy, we believe peak performance begins with mastering the mind and nervous system and one of the tools we use is breath. To better understand the science behind breath training for athletes, we partnered with the Department of Exercise and Sport Science at St. Mary’s University in San Antonio, Texas to study the effects of our Breathworks program on youth soccer players.
Over the course of a 12-week intervention, researchers evaluated how structured breathwork and visualization practices influence focus, emotional regulation, and mental resilience in competitive athletes.
The results were both encouraging and scientifically significant.
The Breathworks Research Study
In collaboration with Soccer Central and researchers at St. Mary’s University we conducted a 12-week study examining how breath training affects youth athletes during a competitive season.
Athletes were divided into two groups.
Breathworks Training Group
Athletes participated in the Breathworks mental performance program, which included:
• guided breathing exercises
• visualization training
• mindfulness practices
Athletes practiced three sessions per week through live online sessions.
Control Group
The second group continued their normal training without breathwork.
Researchers measured changes in athletes’ focus, decision making, and emotional regulation before and after the program.
The Results: Athletes Improved Both Focus and Emotional Control
The study found that athletes who participated in the Breathworks program improved key mental performance abilities compared to the control group.
These improvements appeared in two important areas of athletic performance:
Stronger Focus and Decision Making
Athletes showed improvements in cognitive skills that help the brain perform under pressure, including:
- focusing attention
- ignoring distractions
- adapting quickly during play
- making faster decisions
These abilities are often referred to as executive functions, which are critical during fast-paced sports.
For athletes, this can mean:
- better reaction time
- smarter decision making during games
- stronger concentration during competition
Better Emotional Regulation and Mindfulness
Athletes also showed improvements in their ability to manage emotions and stay present during competition.
This included improvements in:
- mindfulness (staying present in the moment)
- emotional awareness
- the ability to reset after mistakes
Athletes who can regulate their emotions are better able to stay calm, confident, and focused during high-pressure moments.
Together, these improvements help athletes perform with greater clarity, confidence, and resilience.
The Science Behind Breathworks Training
The research was based on a neuroscience model called the Neurovisceral Integration Model.
This model explains how the brain areas responsible for:
- focus
- decision making
- emotional control
are closely connected to the nervous system that regulates stress.
One of the most powerful ways to influence this system is through controlled breathing.
Breath training helps athletes:
- calm the nervous system
- reduce stress responses
- increase mental clarity
- strengthen the brain’s ability to focus
This is why breathworks training is increasingly used in elite sports performance, military training, and high-performance coaching.
What This Means for Young Athletes
The research confirms something many elite performers already know:
Peak performance begins with regulating the mind and nervous system.
When athletes learn how to control their breath, they unlock powerful abilities such as:
• stronger focus
• faster decision making
• emotional control under pressure
• greater confidence
• faster recovery after mistakes
These skills don’t just improve sports performance.
They also help young athletes build resilience, self-awareness, and mental strength that benefit them for life.
Why Young Athletes Should Start Training These Skills Now
Today’s young athletes face more pressure than ever before.
>More competition.
>More expectations.
>More distractions.
Yet very few athletes are taught how to train their mind and nervous system.
The athletes who begin developing these skills early gain a powerful advantage.
They become athletes who:
- stay calm under pressure
- think clearly during competition
- trust their instincts
- perform in flow present states
The future of sports belongs to athletes who train both their body and their mind.
Start Training Your Mind With Breathworks
The same training used in this research is part of the Mind Sense Breathworks program, designed specifically for young athletes.
Inside Breathworks, athletes learn how to:
• visualize before competition
• reset after mistakes
• sharpen focus and awareness
• unlock flow states
• build lifelong mental performance skills
The earlier athletes begin learning these skills, the stronger their advantage becomes.
Your greatest performance tool is something you already have.
Your breath.