Ancient Chinese philosopher Lao Tzu once said, “Watch your thoughts; they become your words; watch your words; they become your actions.” His quote echoes the science behind a critical performance tool used by many athletes today: Visualization. More than a mental exercise, visualization taps into brain functions that mimic the effects of physical practice, strengthening neural pathways and enhancing muscle memory.
VIS Expert and Licensed Clinical Social Worker, Cali Werner, explains, “When you visualize something, the same neural pathways are engaged in the brain as when you actually perform the action.” This illustrates how our thoughts can directly impact our physical capabilities.
Neuroplasticity in Play
Visualization, or mental imagery, operates on a principle known as neuroplasticity. This phenomenon allows the brain to reorganize itself by forming new connections in response to experiences—both real and imagined. “Visualization allows for neuroplasticity to take place; it strengthens connections of motor and cognitive pathways,” Werner notes, emphasizing how repeated mental rehearsal can create lasting changes in the brain. “The more you visualize, the stronger those connections become, leading to improved performance,” she adds.
The Brain...Activated!
The occipital lobe, located at the back of the brain, is crucial for processing visual information. When we visualize, this area becomes highly active and we can create mental images even without direct visual stimuli. A simple example is when you’re reading descriptive text, and the brain thinks about certain images based on the words.
The parts of temporal lobes like the amygdala (a small almond-shaped structure in the brain) are involved in memory storage and retrieval, playing a different, significant role. When we visualize a scenario, we often rely on past experiences stored in our memory, accessing both the sensory details and emotional contexts associated with those memories. This enhances the quality and effectiveness of the mental imagery that we are processing.
“Consistency in visualization practice can be just as important as physical training.”
The frontal lobe, responsible for higher-order functions such as decision-making and critical thinking, also comes into play. It helps direct our attention and control the cognitive processes necessary to maintain focus on the visualization task. The brain's remarkable ability to create and manipulate mental images, which can be harnessed in educational and therapeutic settings, improves muscle memory. In turn, physical actions feel smoother and more automatic when we train and compete.
Primed For Pressure
Werner highlights the benefit of mentally rehearsing both positive and challenging scenarios: “Visualizing both scenarios helps athletes to be on top of their game regardless of outcomes.” By doing so, athletes can prepare not only for success but also for unexpected difficulties, boosting resilience. “Preparing for challenges mentally can help athletes respond better when faced with adversity,” she adds.
Broader Benefits
Research shows that visualization involves accessing an altered state of consciousness – biochemistry and brain waves modify, and the participant becomes able to speed up healing and performance. For athletes, mental imagery also promotes a state of flow, enhances confidence, and reduces performance anxiety. According to Werner, visualization “often leads to a zone of flow” where performance feels almost effortless, pushing athletes to perform at their best. “When you’re in that state, everything feels right. You’re completely in tune with your body and your environment,” she says.
VISualize, VISualize, VISualize!
Establishing a consistent visualization routine is crucial. “Just like you train to build other muscles in sport performance, your brain is a key muscle needed for sport performance,” Werner suggests. This highlights the need for athletes to integrate mental training into their routines. For athletes, regularly practicing mental imagery can yield long-term gains, building resilience, and muscle memory that lasts. “Consistency in visualization practice can be just as important as physical training,” she explains.
By understanding and applying these techniques, we can maximize our potential, preparing not only for the challenges of competition but also for the mental aspects that contribute to our success.
