This is the secret to Novak Djokovic's success when faced with performance pressure

Indian Express

13-07-2025

Novak Djokovic is a legend in the field of tennis. His hard work, passion and determination for the sport have time and again come through via multiple accolades under his belt. A vocal proponent of wellness and mindfulness, Djokovic has previously talked about meditation and gratitude to be the pillars behind his strength and success. During the recent Wimbledon match, the tennis ace was spotted by the Centre Court, doing breathing exercises and regulating his nervous system.
According to digital creator Breathpod who analysed his movements in a video circulating online, Djokovic released tension in his diaphragm that builds when stressed, under pressure or angry, and used deep breaths to reset his nervous system. He also used breathwork as performance enhancement — instead of recovery or relaxation, it became a game changing tool to control body and mind when it matters the most.
Dr Deepti Sinha, lead consultant, Dept of ENT at the CK Birla Hospital (R), Delhi, agreed that practicing nasal breathing exercises can significantly benefit your body and mind. 'Techniques like relaxed nose breathing, alternate nostril breathing, and belly breathing promote a calm and focused approach to work and life. By inhaling and exhaling through your nose, you humidify the air, enhancing respiratory comfort and supporting lung health,' said Dr Sinha.
According to her, doing breathwork within 30 minutes of waking up can be crucial because it 'works like a natural alarm for your body. It helps you feel awake, energised, and clear-headed, preparing your body and mind for the day. When you pair it with sunlight and a glass of water, it's an easy way to align with your body's natural circadian rhythm.
Incorporating such a mindful practice early in the morning can also help set a positive tone for stress management, increasing resilience and focus throughout the day. 'Mindful nasal breathing is the simplest form of meditation. Starting with just a few minutes of nasal breathing can make a noticeable difference in overall health and well-being,' said Dr Sinha.
Belly breathing, what Djokovic was spotted doing on the court, basically engages the diaphragm, enhancing deep oxygenation and relaxation, while alternate nostril breathing balances the nervous system, reducing stress and improving mental clarity. 'These exercises strengthen lung capacity, support a steady heart rate, and prepare the body for unexpected challenges,' said Dr Sinha.
If your mornings are chaotic and you jump straight into tasks, that's not the best start. 'I'd recommend doing yoga first thing. It's a perfect mix of movement and breathwork. Even just a few minutes of pranayama can clear your mind, improve focus, and help you feel more alert,' she said, adding whether you have 5 minutes or 30, adding breathwork to your morning routine is worth it.