Chapter 1 - Start Strong
Lesson 1 -
Slow Exhale for Success
Stay calm before big moments.
Description: Exhaling slower than inhale calms body and mind.
Chapter 1: Start Strong
Pillar 1: Moments Matter
Research Source: De Couck et al., International Journal of Psychophysiology (2019)
Balban et al., Stanford University, Cell Reports Medicine (2023)
Use It in Hockey
Choose a position below to see 7 examples and Coach/Parent (PGP) support.
GOALIE
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1. Before First Shot (Practice)
Situation:
You get set in your crease for the first shot of practice.How to Use:
Slow exhale before the shooter starts.2. After Letting in a Goal (Practice)
Situation:
You let in a goal. Now the next shooter is getting ready.How to Use:
Inhale, top-up, slow exhale before the next shot.3. Before a Screen Drill (Practice)
Situation:
A teammate stands in front of you as a shooter gets ready.How to Use:
Slow exhale before the puck is shot.4. Before Breakaway Drill (Practice)
Situation:
A player skates in alone toward your net in a breakaway drill.How to Use:
Inhale, top-up, slow exhale before the player starts.5. Before First Shot (Game)
Situation:
You are in your crease, waiting for the first shot of the game.How to Use:
Slow exhale during a pause before play.6. Before a Penalty Shot (Game)
Situation:
The other team gets a penalty shot. You wait in your crease.How to Use:
Inhale, top-up, slow exhale before the shooter starts.7. After a Goal Against (Pressure Moment)
Situation:
You let in a goal. You are waiting for the next faceoff.How to Use:
Slow exhale before play starts again. -
P-G-P: Prompt. Guide. Praise.
Build your athlete's confidence under pressure in just 10 seconds.
P — Prompt: Name the challenge.
G — Guide: Give one clear action.
P — Praise: Celebrate the effort.1. Before First Shot (Practice)
P: “First shot coming.”
G: “Slow exhale. Then get set.”
P: “Nice save. You looked ready.”Situation:
You get set in your crease for the first shot of practice.How to Use:
Slow exhale before the shooter starts.2. After Letting in a Goal (Practice)
P: “That last shot went in.”
G: “Inhale, top-up, slow exhale. Get set.”
P: “Nice reset. You were ready again.”Situation:
You let in a goal. Now the next shooter is getting ready.How to Use:
Inhale, top-up, slow exhale before the next shot.3. Before a Screen Drill (Practice)
P: “You have a player in front.”
G: “Slow exhale. Find the puck.”
P: “Nice job. You tracked the shot.”Situation:
A teammate stands in front of you as a shooter gets ready.How to Use:
Slow exhale before the puck is shot.4. Before Breakaway Drill (Practice)
P: “Breakaway coming.”
G: “Inhale, top-up, slow exhale.”
P: “Nice patience. You stayed set.”Situation:
A player skates in alone toward your net in a breakaway drill.How to Use:
Inhale, top-up, slow exhale before the player starts.5. Before First Shot (Game)
P: “First shot of the game.”
G: “Slow exhale. Be ready.”
P: “Good start. You looked calm.”Situation:
You are in your crease, waiting for the first shot of the game.How to Use:
Slow exhale during a pause before play.6. Before a Penalty Shot (Game)
P: “Penalty shot coming.”
G: “Inhale, top-up, slow exhale.”
P: “Nice focus. You stayed patient.”Situation:
The other team gets a penalty shot. You wait in your crease.How to Use:
Inhale, top-up, slow exhale before the shooter starts.7. After a Goal Against (Pressure Moment)
P: “That goal went in.”
G: “Slow exhale. Reset for the next play.”
P: “Nice response. You stayed ready.”Situation:
You let in a goal. You are waiting for the next faceoff.How to Use:
Slow exhale before play starts again.
Defence
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1. Before First Puck Retrieval (Practice)
Situation:
You get ready to skate back and pick up a puck behind your net.How to Use:
Slow exhale before the drill starts.2. After a Missed Pass (Practice)
Situation:
Your last pass missed a teammate. You get ready for another rep.How to Use:
Inhale, top-up, slow exhale before the next rep.3. Before a One-on-One Drill (Practice)
Situation:
A forward is getting ready to skate at you with the puck.How to Use:
Slow exhale before the forward starts.4. Before a Shot Block Drill (Practice)
Situation:
You get ready to block a shot in a coach-led drill.How to Use:
Inhale, top-up, slow exhale before the rep begins.5. Before First Shift (Game)
Situation:
You sit on the bench, waiting for your first shift of the game.How to Use:
Slow exhale before you step onto the ice.6. Before a Late Penalty Kill (Game)
Situation:
Your team is down a player late in a close game. You wait to go on.How to Use:
Inhale, top-up, slow exhale on the bench before your shift.7. After a Turnover (Pressure Moment)
Situation:
You lost the puck in your own zone. Now you are back on the bench.How to Use:
Slow exhale before your next shift. -
P-G-P: Prompt. Guide. Praise.
Build your athlete's confidence under pressure in just 10 seconds.
P — Prompt: Name the challenge.
G — Guide: Give one clear action.
P — Praise: Celebrate the effort.1. Before First Puck Retrieval (Practice)
P: “First puck pickup.”
G: “Slow exhale. Then check over your shoulder.”
P: “Nice pickup. You looked ready.”Situation:
You get ready to skate back and pick up a puck behind your net.How to Use:
Slow exhale before the drill starts.2. After a Missed Pass (Practice)
P: “That pass missed.”
G: “Inhale, top-up, slow exhale. Look up.”
P: “Nice reset. That pass was on target.”Situation:
Your last pass missed a teammate. You get ready for another rep.How to Use:
Inhale, top-up, slow exhale before the next rep.3. Before a One-on-One Drill (Practice)
P: “One-on-one coming.”
G: “Slow exhale. Keep your stick out front.”
P: “Nice gap. You stayed patient.”Situation:
A forward is getting ready to skate at you with the puck.How to Use:
Slow exhale before the forward starts.4. Before a Shot Block Drill (Practice)
P: “Shot block drill.”
G: “Inhale, top-up, slow exhale. Get ready.”
P: “Nice job. You stayed in position.”Situation:
You get ready to block a shot in a coach-led drill.How to Use:
Inhale, top-up, slow exhale before the rep begins.5. Before First Shift (Game)
P: “First shift coming.”
G: “Slow exhale. Be ready to move.”
P: “Good first shift. You looked ready.”Situation:
You sit on the bench, waiting for your first shift of the game.How to Use:
Slow exhale before you step onto the ice.6. Before a Late Penalty Kill (Game)
P: “Big penalty kill shift.”
G: “Inhale, top-up, slow exhale.”
P: “Nice shift. You stayed focused.”Situation:
Your team is down a player late in a close game. You wait to go on.How to Use:
Inhale, top-up, slow exhale on the bench before your shift.7. After a Turnover (Pressure Moment)
P: “Lost the puck last shift.”
G: “Slow exhale. Reset for the next one.”
P: “Good response. You made a safe play.”Situation:
You lost the puck in your own zone. Now you are back on the bench.How to Use:
Slow exhale before your next shift.
Center
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1. Before First Faceoff (Practice)
Situation:
You get into place for the first faceoff drill of practice.How to Use:
Slow exhale before you take your stance.2. After Losing a Faceoff (Practice)
Situation:
You lost the last faceoff. You get ready to take another.How to Use:
Inhale, top-up, slow exhale before the next draw.3. Before a Backcheck Drill (Practice)
Situation:
You get ready to chase a player skating toward your net.How to Use:
Slow exhale before the drill starts.4. Before a Passing Drill (Practice)
Situation:
You get ready to pass with your wingers during a rush drill.How to Use:
Inhale, top-up, slow exhale before your turn.5. Before First Faceoff (Game)
Situation:
You wait at centre ice for the opening faceoff.How to Use:
Slow exhale before you get into your stance.6. Before a Key Faceoff (Game)
Situation:
The score is tied late in the game. You have a faceoff in your zone.How to Use:
Inhale, top-up, slow exhale before you take your stance.7. After a Missed Chance (Pressure Moment)
Situation:
You missed a good scoring chance. You wait on the bench for your next shift.How to Use:
Slow exhale before you step back on the ice. -
P-G-P: Prompt. Guide. Praise.
Build your athlete's confidence under pressure in just 10 seconds.
P — Prompt: Name the challenge.
G — Guide: Give one clear action.
P — Praise: Celebrate the effort.1. Before First Faceoff (Practice)
P: “First faceoff coming.”
G: “Slow exhale. Then get set.”
P: “Nice draw. You were ready.”Situation:
You get into place for the first faceoff drill of practice.How to Use:
Slow exhale before you take your stance.2. After Losing a Faceoff (Practice)
P: “Lost the last draw.”
G: “Inhale, top-up, slow exhale. Get set.”
P: “Nice reset. You reacted fast.”Situation:
You lost the last faceoff. You get ready to take another.How to Use:
Inhale, top-up, slow exhale before the next draw.3. Before a Backcheck Drill (Practice)
P: “Backcheck drill coming.”
G: “Slow exhale. Then skate hard back.”
P: “Nice effort. You caught your player.”Situation:
You get ready to chase a player skating toward your net.How to Use:
Slow exhale before the drill starts.4. Before a Passing Drill (Practice)
P: “Three-player rush coming.”
G: “Inhale, top-up, slow exhale.”
P: “Nice pass. You saw your winger.”Situation:
You get ready to pass with your wingers during a rush drill.How to Use:
Inhale, top-up, slow exhale before your turn.5. Before First Faceoff (Game)
P: “Opening faceoff.”
G: “Slow exhale. Then get low.”
P: “Nice start. You were set.”Situation:
You wait at centre ice for the opening faceoff.How to Use:
Slow exhale before you get into your stance.6. Before a Key Faceoff (Game)
P: “Big draw in our zone.”
G: “Inhale, top-up, slow exhale.”
P: “Nice focus. You were ready.”Situation:
The score is tied late in the game. You have a faceoff in your zone.How to Use:
Inhale, top-up, slow exhale before you take your stance.7. After a Missed Chance (Pressure Moment)
P: “Missed that last chance.”
G: “Slow exhale. Be ready for the next one.”
P: “Nice response. You stayed involved.”Situation:
You missed a good scoring chance. You wait on the bench for your next shift.How to Use:
Slow exhale before you step back on the ice.
Winger
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1. Before First Shot (Practice)
Situation:
You get ready to take your first shot in a shooting drill.How to Use:
Slow exhale before you skate toward the puck.2. After Missing the Net (Practice)
Situation:
Your last shot missed the net. You get ready for another turn.How to Use:
Inhale, top-up, slow exhale before the next rep.3. Before a Board Battle (Practice)
Situation:
You get ready to win a loose puck along the boards in a drill.How to Use:
Slow exhale before the coach drops the puck.4. Before a Breakout Drill (Practice)
Situation:
You wait by the boards for a pass from your defence.How to Use:
Inhale, top-up, slow exhale before the drill starts.5. Before First Shift (Game)
Situation:
You sit on the bench, waiting for your first shift of the game.How to Use:
Slow exhale before you step onto the ice.6. Before a Late Power Play (Game)
Situation:
Your team has a power play late in a close game. You wait to go on.How to Use:
Inhale, top-up, slow exhale on the bench before your shift.7. After a Missed Pass (Pressure Moment)
Situation:
You missed a pass on your last shift. You sit on the bench.How to Use:
Slow exhale before your next shift. -
P-G-P: Prompt. Guide. Praise.
Build your athlete's confidence under pressure in just 10 seconds.
P — Prompt: Name the challenge.
G — Guide: Give one clear action.
P — Praise: Celebrate the effort.1. Before First Shot (Practice)
P: “First shot coming.”
G: “Slow exhale. Pick your spot.”
P: “Nice shot. You looked ready.”Situation:
You get ready to take your first shot in a shooting drill.How to Use:
Slow exhale before you skate toward the puck.2. After Missing the Net (Practice)
P: “Missed the net last time.”
G: “Inhale, top-up, slow exhale. Look up.”
P: “Nice reset. You hit the net.”Situation:
Your last shot missed the net. You get ready for another turn.How to Use:
Inhale, top-up, slow exhale before the next rep.3. Before a Board Battle (Practice)
P: “Puck battle at the boards.”
G: “Slow exhale. Get your stick ready.”
P: “Nice battle. You stayed with it.”Situation:
You get ready to win a loose puck along the boards in a drill.How to Use:
Slow exhale before the coach drops the puck.4. Before a Breakout Drill (Practice)
P: “Breakout pass coming.”
G: “Inhale, top-up, slow exhale.”
P: “Nice catch. You moved the puck.”Situation:
You wait by the boards for a pass from your defence.How to Use:
Inhale, top-up, slow exhale before the drill starts.5. Before First Shift (Game)
P: “First shift coming.”
G: “Slow exhale. Then skate hard.”
P: “Good start. You were ready.”Situation:
You sit on the bench, waiting for your first shift of the game.How to Use:
Slow exhale before you step onto the ice.6. Before a Late Power Play (Game)
P: “Big power play coming.”
G: “Inhale, top-up, slow exhale.”
P: “Nice shift. You stayed focused.”Situation:
Your team has a power play late in a close game. You wait to go on.How to Use:
Inhale, top-up, slow exhale on the bench before your shift.7. After a Missed Pass (Pressure Moment)
P: “Missed that last pass.”
G: “Slow exhale. Reset for the next shift.”
P: “Nice response. You made the next play.”Situation:
You missed a pass on your last shift. You sit on the bench.How to Use:
Slow exhale before your next shift.
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