“MY success has been 90% mental, 10% physical.” – Paris Olympic 800m gold medallist Keely Hodgkinson.

In the realm of sports, mindset often determines success or failure. Yet, many athletes devote the majority of their time and resources to physical training, neglecting the mental preparation crucial for peak performance. While physical conditioning is essential, cultivating a strong mindset can lead to profound improvements in both performance and overall wellbeing.

Understanding mindset

Where should you begin? The first step is understanding what mindset truly is. Mindset refers to the set of attitudes that shape how we interpret and respond to the world around us. It acts as a mental filter, through which we process information, assess situations and determine our actions.

This framework is more than just an attitude; it’s a deeply ingrained disposition that influences how we approach challenges, seize opportunities and navigate life’s inevitable ups and downs.

At its core, mindset is tied to our belief systems and values, fundamentally shaping our views on our abilities and potential for growth. Whether you see the glass as half-full or half-empty reflects your mindset - and the good news is, mindset is a choice. It can be developed, shifted and improved with intentional effort.

Fixed vs. growth mindset

Mindset can be broadly categorised into two types: fixed and growth.

  • Fixed mindset: Individuals with a fixed mindset believe that their abilities, traits and intelligence are static and unchangeable. They tend to avoid challenges, fear failure and see effort as fruitless. Feedback is often perceived as criticism, leading to defensiveness and a reluctance to grow. This mindset is rooted in a desire to appear perfect and avoid situations that might expose perceived inadequacies.
  • Growth mindset: Conversely, those with a growth mindset believe that abilities and intelligence can be developed through dedication and hard work. They view challenges as opportunities to learn, embrace effort as a path to mastery and welcome feedback as a tool for improvement. Failure is not seen as a reflection of one’s worth, but as a stepping stone toward success.

    • Take a moment to reflect—where do you see yourself? Do you lean more toward a fixed mindset, or do you see elements of a growth mindset in your approach to challenges? The truth is, most of us have traits of both, but the key is recognising where we stand and making a conscious effort to shift toward a growth mindset. It’s never too late to make this change, and the reward - both in performance and personal fulfilment - are well worth the effort.

    The power of a growth mindset

    For riders and athletes, a growth mindset can be transformative. It shifts the focus from merely achieving goals to truly enjoying the journey. This change allows athletes to extend their careers, find greater joy in their daily practices and stay resilient in the face of setbacks.

    When you learn to welcome feedback, embrace challenges and view failures as learning opportunities, your rate of improvement accelerates, and stepping outside of your comfort zone becomes less daunting.

    Cultivate a growth mindset

    Cultivating a growth mindset is an ongoing process, but there are simple practices you can start today:

  • Become aware of your reactions: Pay attention to your initial thoughts and feelings when faced with a challenge or setback. What’s your instinctive response? By bringing these automatic reactions into your awareness, you can begin to consciously redirect them toward a growth mindset, allowing you to approach challenges with more resilience and a solution-oriented perspective.
  • Practice gratitude: Begin each day by writing down three things you’re grateful for. This simple exercise shifts your mind into a positive state, setting the tone for the day ahead. Over time, this practice will help you appreciate the small things and cultivate a more positive outlook on life.

    • Breathwork for performance

    “The number one thing is to learn how to consciously breathe. We all know how to breathe, but consciously breathing and mastering that skill can help with sleep, recovery, being present and centring ourselves.” – Olympic medallist and 20-time Grand Slam winner, Roger Federer.

    Breathwork is a powerful yet often overlooked tool in developing a strong mindset. It goes beyond just calming nerves; it can clear the mind, regulate the nervous and respiratory systems, and create a state of relaxation and focus that is crucial before entering the ring or even getting on a horse.

    Effective breathwork doesn’t just improve your mental state; it enhances your physical wellbeing by improving sleep and balancing key systems in your body, including the nervous, respiratory, and cardiovascular systems.

    By alleviating symptoms of anxiety, depression, and fatigue, conscious breathing helps you manage the overwhelm that often accompanies the demands of life.

    Consider a tense horse: they may be breathing, but they’re stiff and not fully tuned in to the rider. Our goal is to encourage them to take a deep breath and relax, becoming supple, loose and responsive. Alert yet calm, focused yet relaxed. We must strive for the same state in ourselves to achieve optimal performance.

    Three breathwork techniques

  • Vagus nerve breathing: Vagus nerve breathing involves deep, slow exhales that activate the vagus nerve - a crucial nerve that regulates the body’s relaxation response. Inhale through your nose for three seconds, then exhale through your mouth for 6 seconds. This technique slows your heart rate, calms your mind and reduces anxiety, making it ideal for managing pre-ride nerves. By strengthening the mind-body connection, vagus nerve breathing helps you stay composed and responsive while riding.
  • Box breathing: Box breathing, or square breathing, is a technique widely used by elite performers, including Navy SEALs, to enhance focus and control under pressure. Inhale, hold, exhale and hold again for equal counts - typically three or four seconds each. This method is perfect for clearing your mind before a competition, helping you anchor your thoughts and maintain mental clarity. However, it’s best used when you’re already calm, as it can be too intense during high-stress moments.
  • Natural breathing: Natural breathing, also known as diaphragmatic breathing, involves taking deep, slow breaths that allow your belly to rise on the inhale and naturally letting the breath go on the exhale. This method improves oxygen flow throughout the body, boosts energy levels and promotes relaxation. It’s particularly effective for releasing pent-up emotions and maintaining a calm, centred state during your rides.

    • Conclusion

    Incorporating mindset and breathwork techniques into your routine can transform your riding experience and overall wellbeing. By mastering your mindset and breath, you gain control over both your mental and physical state, allowing you to perform at your best and foster a deeper connection with your horse.

    Whether you are preparing for a competition or simply aiming to improve each ride, these strategies can help you cultivate a calm, focused and resilient mind in the saddle.

    Challenge: 30 days of gratitude

    Dedicate a notepad or use the notes app on your phone to record three things you’re grateful for each morning. Aim to never miss two days in a row, as consistency is key to forming a lasting habit. Reflect deeply on each one, considering how it would feel to lose that person, ability, place, or thing, and how much you appreciate having it now. After 30 days, reassess your mindset and notice any shifts in your thinking.

    Remember, adopting a growth mindset isn’t just about being positive - it’s about seeing opportunities in challenges, learning from failures and constantly striving for improvement. By making these small changes, you can start to transform your mindset, enhance your performance and ultimately lead a happier, more fulfilling life.

    Aoife Leggett is a performance and mindset coach and breathwork teacher with over 15 years of experience in the equine industry. She has worked with leaders in the sport, helping them to manage Olympic, European and Nations Cup performances. Aoife’s mission is to help people lead healthy, fulfilling lives and achieve their full potential.