Effects of Imagery and Breathing Exercises on Swimmers' Performance, Mental Toughness, and Heart-Mind Coherence

The Effect of 10-Week Imagery and Breathing Exercises on 200-Meter Swimming Performance, Mental Toughness, and Heart-Mind Coherence in Swimmers: A Randomized Controlled Trial

This randomized controlled trial aimed to investigate the effects of a 10-week imagery and breathing exercise intervention on 200-meter freestyle swimming performance, mental toughness, and heart-mind coherence in swimmers. Nineteen licensed swimmers aged 13-18 years were randomly assigned to an experimental group (n=9) receiving imagery and breathing exercises or a control group (n=10) receiving only standard physical training. Outcomes were measured using the 200-meter freestyle swimming time, the Sports Mental Toughness Questionnaire (SMTQ), and heart-mind coherence via the Inner Balance HeartMath device. The intervention significantly improved mental toughness and swimming performance in the experimental group compared to the control group, with a trend toward improved heart-mind coherence.

The study was conducted at the facilities of Pamukkale Üniversitesi Mensupları Spor Kulübü Yüzme Takımı in Denizli, Türkiye. Participants underwent a pre-test/post-test design with the following measures: 200-meter freestyle swimming performance, mental toughness (assessed via the Sports Mental Toughness Questionnaire), and heart-mind coherence (measured using the Inner Balance HeartMath device for real-time biofeedback of heart rate variability [HRV]). The experimental group participated in a 10-week intervention involving daily imagery and breathing exercises performed before bedtime, following a structured protocol (4-second inhale through the nose, 4-second exhale through the mouth, while imagining a 200-meter swim with detailed visualization). The intervention included a 6-day training period on techniques, followed by 10 weeks of daily practice, with reminders and feedback provided via a WhatsApp group. The control group continued standard physical training without additional mental training. Data were analyzed using a two-way repeated measures ANOVA, with post-hoc Bonferroni tests, and a significance level of p<0.05.

Inclusion Criteria:

• Aged 13-18 years.
• Licensed and actively engaged in competitive swimming.
• No serious injuries in the past 6 months.
• Parental consent obtained for participants under 18 years.

Exclusion Criteria:

• Diagnosis of heart disease or respiratory system disorders.
• Psychiatric diagnosis or ongoing psychological treatment.
• Serious injury or surgery within the past 6 months.