Coherence Breathing Protocol (4 in, 6 out)

In this episode, I sit down with Dr. Lenny Wiersma — one of the most respected and quietly influential figures in sports psychology — for a conversation on what it actually takes to perform when the stakes are highest. A professor for over 25 years and a highly published scientist,

We discuss Alex Honnold's recent skyscraper climb and unpack what's really happening psychologically at the absolute edge of human performance, including why the "he just doesn't feel fear" narrative is both academically wrong and deeply unfair to what Honnold has actually built. From there, we draw on Lenny's work with major league baseball players, UFC fighters, big wave surfers, and extreme athletes of all kinds to go deep on confidence versus belief, why the positive/negative self-talk distinction is the wrong frame entirely, how psychological distancing changes your internal dialogue, and what visualization actually requires to transfer under pressure.

Lenny also walks through his 3-2-1 reflection tool, the critical difference between emotional control and emotional regulation, what the best coaches do in high-stakes moments, and how biofeedback gives athletes a real physiological window into their own regulation.

This episode is for athletes, coaches, and anyone navigating high-pressure moments in daily life — you don't have to be jumping out of helicopters or riding hundred-foot waves for this to apply to you.

Sponsors

Momentous: https://livemomentous.com/perform

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LMNT: https://drinklmnt.com/perform

Chapters

(00:00:00) Show Intro

(00:00:48) Alex Honnold Mindset

(00:02:18) Risk And Confidence

(00:06:45) Extreme Athletes Trainability

(00:11:12) Wipeout Planning

(00:13:54) Visualization Basics

(00:15:53) Phelps Coping Visualization

(00:19:46) Visualization Best Practices

(00:24:09) Visualization Beyond Sport

(00:26:35) Sleep Stories Unhooking

(00:32:47) Balancing Failure Imagery

(00:37:33) Self Talk Framework

(00:40:37) Coach Yourself With You

(00:41:04) Borrow a Trusted Voice

(00:42:46) Nicknames and Second Person

(00:45:34) Research and Best Timing

(00:48:41) Rethinking Discomfort

(00:53:19) Confidence Versus Belief

(00:57:14) Build Robust Confidence

(01:01:14) Tools to Grow Belief

(01:08:34) Overconfidence and Honesty

(01:10:52) Resilience Mental Toughness

(01:13:47) Emotional Regulation Skills

(01:16:11) Label Emotions and Purpose

(01:17:12) Labeling Emotions Fast

(01:18:06) Next Play Mindset

(01:18:28) Co Regulation Explained

(01:20:03) Reading the Locker Room

(01:21:12) Flag Disaster Scenario

(01:25:23) Downregulate and Refocus

(01:26:34) Reset Anchors and Cues

(01:31:58) Corner Coaching in UFC

(01:36:21) Simple Phrases That Land

(01:39:29) Coaches Need Coaching Too

(01:45:00) Earning Trust With Staff

(01:47:09) Mental Performance vs Therapy

(01:48:44) Embedded Team Support

(01:50:23) Biofeedback Meets Performance

(01:51:14) HRV Breathing Demo

(01:55:57) Coherence Breathing Protocol

(01:58:13) Color Screen Training

(02:01:24) At Home Biofeedback Options

(02:02:39) NeuroTracker Focus Training

(02:07:51) Mental Fatigue Insights

(02:10:49) Restore Attention Fast

(02:12:06) Better Film Sessions

(02:14:08) Careers And Credentials

(02:17:17) Closing Thoughts

Disclaimer & Disclosures

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