3 Mindfulness Tips Every Young Swimmer Should Know

At ENGINE, we train the body - but we also back the mind. For young swimmers chasing big goals, developing a strong mindset is just as important as building physical endurance. In fact, your mental game could be the edge that sets you apart.

That’s where mindfulness comes in. Mindfulness isn’t about sitting still for hours on end. It’s about training your focus, managing pressure, and learning to stay calm when the pace picks up.

We spoke with Australian performance psychologists and elite coaches to pull together three simple but powerful mindfulness tips tailored to the pool. Whether you’re prepping for nationals or building your base, these techniques will help you swim with more purpose and less pressure.

1. Breathe Like You Mean It

You breathe all day - but are you doing it with intention?

According to AIS Performance Psychologist Dr Joann Lukins, breathwork is one of the fastest ways to shift from stressed to steady. “Controlled breathing helps regulate the nervous system,” she says. “It can calm pre-race nerves or help you refocus mid-set.”

Try this: Before training or racing, take 3–5 slow breaths. Inhale for 4 seconds, hold for 4, and exhale for 6. Match this with your stroke tempo in warm-up for a seamless transition from breath to performance.

2. Stay Where Your Feet Are

Mindfulness is all about presence. And while that’s easy to say, it takes discipline to do -especially when you’re juggling school, training, and competitions.

“Many young athletes are either replaying past mistakes or stressing about what’s next,” says Emma Murray, mindfulness coach to AFL and Olympic athletes. “You perform at your best when you’re locked into the moment.”

Try this: Use anchor words during training. Phrases like “long and strong” or “fast feet” help bring your attention back to what your body is doing right now. Repeat them in your head when your mind starts to wander. 

3. Practice the Pause

There’s a common myth that toughness means pushing through everything. But in truth, elite swimmers know how to pause, reset, and protect their mental energy.

Mindfulness teaches athletes to respond - not react. It gives you a moment of space between a tough set and your next decision.

Try this: After training, take one minute to reflect. What went well? What challenged you? What are you proud of? Write it down or just sit with it. You’ll start to build self-awareness, which is the foundation of confidence.

The Takeaway: Train Your Mind Like You Train Your Body

Mindfulness isn’t just a “nice to have” - it’s a performance tool. These techniques aren’t about perfection; they’re about progress. Build them into your weekly routine and you’ll notice the shift - not just in how you swim, but how you show up.

At ENGINE, we believe in developing athletes from the inside out. Because when your mindset is clear, your performance follows.