The Power of Self-Awareness and The Pause.

In the pursuit of high performance whether in sport, business or life, self-awareness is a non-negotiable skill. Top performers consistently demonstrate the ability to notice their internal state and respond with intention, especially under pressure. Without this awareness, our thoughts, emotions, and physical sensations can hijack our performance, often without us even realising it.

The good news? You don’t need hours of meditation or time away from your responsibilities to start building this skill. It begins with one simple habit: the pause.

The Importance of Checking In.

In the rush of a packed day, it's easy to override the subtle (and not-so-subtle) cues your body and mind are sending. Fatigue, tension, brain fog, agitation. These aren’t just annoyances. They’re information. But most people don’t pay attention until those signals become too loud to ignore.

Creating intentional moments to pause throughout your day helps you stay connected, grounded, and in control. A great place to start is with a 90-minute check-in.

Try This: The STOP Technique.

Set a timer on your phone to go off every 90 minutes. When it rings, follow this simple protocol:

• S – Stop: What you’re doing.

• T – Take a breath: Inhale through your nose for 4 seconds, exhale through your nose for 6 seconds.

• O – Observe: What you're thinking, feeling, and sensing in your body.

• P – Proceed: With greater awareness—or take action if you need to reset.

This short reset can be a powerful way to course correct in real time. Noticing stress, distraction, or tension? Use your breath to return to a calm, centered state.

Two Powerful Breathing Techniques.

Breathing is one of the fastest ways to shift your state both mentally, emotionally and physically. Here are two proven techniques to try:

• 4–6 Breathing: Inhale for 4 seconds, exhale for 6 seconds. Repeat for three rounds.

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat the cycle for 2–3 minutes.

These tools may seem small, but they have a big impact. When you build self-awareness and pair it with intentional breathing, you gain clarity, control, and presence, which is exactly what you need to perform at your best when it matters most.

Build These Skills with Support.

At Performance Wellbeing, we help individuals and teams integrate these practices into their daily routines through engaging workshops, tailored facilitation, and 1:1 Performance Coaching. Whether you're looking to elevate leadership, reduce burnout, or unlock more consistent high performance, we’re here to support your goals.

If you or your team are keen to learn more - get in touch today. Let's start building the skills that fuel sustainable performance.