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Looking to calm your nerves? Here are 4 tips from Super Bowl champions

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Looking to calm your nerves? Here are 4 tips from Super Bowl champions

While running out onto the field for the first time before Super Bowl LIV’s kickoff in 2020, Chiefs punter Dustin Colquitt remembers looking up and seeing a piece of trivia on the video board: If the Chiefs win today, Dustin joins his dad, Craig, and brother, Britton, as a Super Bowl champion.

It immediately triggered a bout of overthinking and anxiety.

“Oh crap,” Colquitt thought.

To calm his nerves, he used a simple remedy: a series of breathing exercises on the sideline.

People everywhere deal with similar surges of pressure or nervousness. The professional football players who have made it to the Super Bowl are experiencing those same feelings, but on a public stage, elevated for tens of millions to see. The extremeness of it all forces them to figure out how to conquer those emotions in ways we can also apply ahead of a big job interview, a public speaking engagement or any pressure moment in our lives.

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Here are four tips on how to quiet your mind from Super Bowl champions.

Find a helpful distraction

In the middle of Super XLIX in 2015, Seahawks wide receiver Doug Baldwin felt some anxiety creeping in. It was weird to him, after entering the game with what he called an “overwhelming sense of confidence.” But he knew where the anxiety was coming from.

“This may sound silly, but as a receiver, the confidence of being able to catch the ball sometimes leaves you,” he said.

It’s why he had practiced a few techniques ahead of time, one of which he started to do at that moment.

He closed his eyes and stuck his hands out in front of him. Then, using his thumb, he touched each one of his fingertips, one by one, and repeatedly tapped his fingers.

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“What it was doing was re-grounding me in that moment,” Baldwin explained. “Kind of helping me get in tune with my body. The simple touching of your fingertips, that sends electro signals throughout your body.”

It also serves as a distraction, something Baldwin knew he needed in pressure-packed moments. Only an hour or two earlier, he preoccupied himself on his phone with his favorite strategy game at the time, “Galaxy On Fire: Alliances.”

“I could distract my mind and go to something that was a little bit more controllable and lighthearted,” he said.

Other Super Bowl champions, like Colquitt, had similar approaches with music. Colquitt said while some of his teammates got ready for big games with loud hype music, he preferred the calmness of Bob Marley and Jimmy Buffett. The consistency of his music selections also helped ease his mind.

“I knew that if I listened to my music, it felt like just another game, just another opponent,” he said.

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Breath work can quickly recalibrate you

While preparing to play in the Super Bowl, Colquitt took a moment for himself, like he did before every game, to simply focus on his breathing. With indie rock music still humming in his ears, he started with the number 13.

For 13 seconds, he held his breath, then released his breath slowly for another 13 seconds. Counting down by increments of three, he held his breath for 10 seconds and released it for another 10 seconds. Until he got down to three.

“It would start kind of slowing my heart rate down,” Colquitt said. “In between that and the music, it kept me at a calm or a peace. Just kind of took the nerves out of everything.”

Similarly, before former Steelers guard Willie Colon played in Super Bowl XLIII, he put on his uniform, listened to the song  “Closer” by Goapele on repeat and began to count.

“I would count to 10 and then from 10 go all the way to one and then go all the way back to 10,” he said. “Just counting and focusing on my breathing really calmed my nerves. That was something that always helped me.”

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For Patriots cornerback Logan Ryan, breath work was not only helpful before pressure moments, but during them, too.

Ryan was in his second year in the NFL when he made his first Super Bowl in 2015, and even though the Patriots won, he wasn’t pleased with his mentality.

“I found myself playing it safe,” he said. “I didn’t want to be the reason we lost. I just wasn’t taking a risk because I knew what was at stake. I told myself I was never going to play a Super Bowl like that again.”

When he made the Super Bowl with the Patriots a second time, two years later, he resolved to not be afraid of the moment and play fearlessly.

By his third Super Bowl in the final year of his career, this time with the San Francisco 49ers in 2024, he said he was in the “most zen state he ever played a game.”

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In large part that was because of breathing techniques he had learned to center himself. Through breath work, he mastered how to track his heart rate and drop it. On the bench during the game, and even on the field before plays, he used the technique to get into a relaxed state.

“Just let it go,” he said. “Don’t be afraid of making a mistake. I really just wanted to be in the moment, and I think the breath work really kept me in the moment.”

Both Ryan and Colon still use breath work to calm their minds before big meetings or broadcasting games.

Visualization can be powerful

Every night before a game, Seahawks linebacker K.J. Wright would take 10 minutes alone. No phone, no TV, just total silence.

For those 10 minutes he would play out the upcoming game in his mind.

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“I’d talk to myself,” he said. “I’d say: ‘You’re going to make every tackle. This is what’s coming your way.’ Just bringing that energy to me, bringing that positive success to me. That was a freaking game-changer. I swear by that.”

Another Seahawks linebacker Malcolm Smith, the MVP of Super Bowl XLVIII in 2014, had a slightly different twist. While he prepared during the week for perfection, he also reminded himself before the game that imperfections are part of it and that was OK.

“You knew you were going to make a mistake; it’s not going to be perfect,” he said. “Don’t set the expectation that it’s going to go perfect. You’ll make a mistake, knock it out and just keep going.”

Embrace the big moment

Sometimes the immensity of an opportunity can overwhelm. Both Smith and Baldwin leaned into it.

Smith continuously reminded himself that the hype of the Super Bowl shouldn’t freak him out; it should excite him. He was calmer in that game than any other game he ever played in, he said.

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“There was no imposter syndrome because we had proven that we deserved to be there,” Smith said. “Typically if you have a big day, it’s often because you earned that opportunity to be there. That helped me to calm down and be present.”

“Let the moment be the moment,” Baldwin said. “Enjoy the moment and be present with the moment, regardless of what comes in that moment. It’s a very powerful antidote to anxiety and doubt.”

Bruce Arians, who won a Super Bowl in 2021 as the head coach of the Tampa Bay Buccaneers, just wanted to be himself. So he did what he always did the night before a game: a couple of drinks and a good night’s sleep. After all, he figured that had been good enough to get him to the Super Bowl.

“I never tried to change,” Arians said. “I tried to stay the same. Just keep the routine the same so there’s no more extra hype.”

(Photo: Grant Halverson / Getty Images)

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US Olympic hockey hero Jack Hughes opens up about support for women’s team amid backlash over Trump’s joke

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US Olympic hockey hero Jack Hughes opens up about support for women’s team amid backlash over Trump’s joke

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Team USA Olympic hockey hero Jack Hughes spoke about his support for his country’s women’s hockey team after his team was the subject of backlash for laughing at a joke by President Donald Trump about the women’s team. 

During an interview on ESPN’s “The Pat McAfee Show” Friday, Hughes opened up about his respect for the women’s team after McAfee appeared to reference the controversy by joking that Hughes and his teammates “hate” the women players. 

“We are hanging out with them so much, the women’s team. We were supporting them. Like, we were at their games, they were at our games,” Hughes said. 

 

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Jack Hughes of the United States celebrates after a gold medal win during against Canadaat Milano Santagiulia Ice Hockey Arena during the Milano Cortina 2026 Winter Olympic games Feb. 22, 2026, in Milan, Italy.  (Elsa/Getty Images)

Hughes then appeared to address the recent criticism of his team for its response to Trump’s joke.

“Like all these people talking, how many of them watched their gold medal game? Me and Quinn Hughes were at the game. We were at the game until like overtime ended on the glass, and we were jumping up and down so excited for these girls, so excited they won,” Hughes said. 

“And how many of these people watched the gold medal game, watched their semifinals game? Like 10 of the 10 of our players went to their game in the round-robin. Like, we supported them so much, and we’re so proud of them. We’re so happy that they won, and they brought a gold medal back and that, you know, I said it, the men’s and women’s team both brought gold medals back. So, just unbelievable for USA hockey.”

Hughes, who scored the game-winning overtime goal against Canada to win gold, reflected on his interaction with the player on the U.S. women’s team who did the same, Megan Keller.

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“Me and her had a great moment in the cafeteria after her gold medal game. We played Slovakia the next night, and it was like a late game. And we were in the pasta line — me and Megan. They were just getting ready to go out again, and I just gave her a massive hug, and I said, ‘I’m so happy for you. I’m so proud of you,’” Hughes said. 

“A couple nights later, saw her again in the [cafeteria], and we took a great picture and, uh, she just gave me a big hug and was so pumped for me as well.” 

Hughes told reporters after the game the first thing he thought about when the puck went in was Keller, who scored the golden goal for the United States women’s team against Canada three days earlier.

US WOMEN’S HOCKEY GOLD MEDALIST SAYS IT’S ‘SAD’ MEN’S TEAM HAD TO APOLOGIZE FOR OLYMPICS CONTROVERSY

The controversy surrounding the men’s team stemmed from a locker room phone call between the players and Trump right after their gold medal win over Canada. 

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Trump told the men’s team after inviting them to Tuesday’s State of the Union address that he’d “have” to invite the women’s team, otherwise “I probably would be impeached.” The team laughed in response, prompting immense backlash. 

Several mainstream media outlets penned op-eds condemning the men’s team for laughing at the joke and then visiting the White House to celebrate and Trump’s State of the Union address. 

The United States’ Jack Hughes (86), who scored the winning overtime goal, celebrates after defeating Canada in the men’s ice hockey gold medal game at the 2026 Winter Olympics in Milan, Italy Feb. 22, 2026.  (AP Photo/Carolyn Kaster)

U.S. women’s hockey captain Hilary Knight said on Wednesday’s edition of ESPN’s “SportsCenter” that Trump’s “distasteful joke” has “overshadow[ed]” the women’s success.

“I thought it was sort of a distasteful joke, and, unfortunately, that is overshadowing a lot of the success, the success of just women at the Olympics carrying for Team USA and having amazing gold medal feats,” Knight said.

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“We’re just focusing on celebrating the women in our room, the extraordinary efforts, and continue to celebrate three gold medals in program history as well as the double gold for both men’s and women’s at the same time. And really not detract from that with a distasteful joke.”

Hughes’ mother, Ellen, a former Team USA player and current player development staff member, said the players only cared about “bring[ing] so much unity to a group and to a country.”

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USC men routed by Nebraska after building halftime lead

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USC men routed by Nebraska after building halftime lead

Another winnable game was slipping away, another frustrating performance by USC unraveling in painfully familiar fashion, when Jaden Brownell lifted up from the corner for a wide-open three-pointer, offering a split-second of hope in an otherwise hopeless second half.

But the shot clanked away. A collective sigh from the cardinal-and-gold faithful rippled through Galen Center, only to be swallowed up seconds later when Nebraska’s Pryce Sandfort, who finished with 32 points, knocked down a three-pointer of his own. That’s when USC’s own arena exploded with a deafening Big Red roar, loud enough to make you forget you were in Los Angeles — or that these lifeless Trojans had once looked like a real NCAA tournament team.

There were still more than nine minutes remaining after that in Saturday’s brutal 82-67 loss, though that roar from the Nebraska faithful might as well have been the exclamation point. Whether it becomes the punctuation mark on a frustrating second season for USC under coach Eric Musselman was still to be determined.

The Trojans have lost five consecutive games as of Saturday and sit in a tie for 11th in the Big Ten. They still have two regular-season games remaining to bolster their middling tournament resume, both of which they can ill afford to lose.

A midweek matchup at Washington looms especially large. A loss to the Huskies, who are 14-15, would make climbing back from the bubble brink especially harrowing. A rivalry rematch awaits after that against UCLA.

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Nebraska forward Pryce Sandfort (21) drives past USC forward Terrance Williams II (5) during the first half Saturday.

(William Liang / Associated Press)

“I still think we could have a successful season,” forward Terrance Williams II said Saturday . “I had that positive mindset coming into the season. I still have that positive mindset. The season’s not over. … We can change the trajectory of the season very quickly.”

Nothing, though, about Saturday’s second half suggested USC was poised for positive change.

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The Trojans positioned themselves in the first half to make a very different statement Saturday. They took advantage of foul trouble from Nebraska point guard Sam Hoiberg and led by five points at halftime. Chad Baker-Mazara had already poured in 14 points, and they barely needed freshman Alijah Arenas, who was left out of the starting lineup and played only nine minutes.
“They had belief,” Musselman said.

Yet after shooting 52% from the field in the first half, the Trojans were suddenly unable to find the target in the second. For the first five minutes of the half, a dunk from Jacob Cofie was USC’s only basket. During another five-minute stretch in the second half, USC couldn’t even manage a dunk.

Its issues only got worse when Baker-Mazara fell hard trying to block a lay-in. He didn’t play the rest of the game, as Musselman said Baker-Mazara told the staff he was unable to go.

“They played great in the second half,” Musselman said, “and we did not play very good.”

The Trojans didn’t fare much better on the glass, either, as Nebraska more than doubled USC’s total rebounds (22 to 10) after halftime.

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The defense followed suit, with Nebraska piling up points in the paint at will. Sixteen of the Huskers’ first 20 points in the second half came on either dunks or lay-ins as USC’s defense lacked any semblance of urgency.

“I feel like they came out with more energy to be honest,” Williams said. “The first couple possessions, you could see it. They wanted it more than we did.”

How that’s still the case, after several similarly frustrating second halves this season, is still unclear.

“Second halves, they’re hard,” Brownell said. “We have to accept that and get ready quicker in the locker room, get our mental right and then come in and be ready.”

But with the Trojans on the very brink of the tournament bubble, time is quickly running out on that possibility.

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MLB pitcher Merrill Kelly says California tax rate swayed decision to reject Padres’ free agency offer

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MLB pitcher Merrill Kelly says California tax rate swayed decision to reject Padres’ free agency offer

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Merrill Kelly will once again be wearing an Arizona Diamondbacks uniform when the 2026 regular season gets underway. 

Kelly, who entered the free agent market after pitching in 10 games with the Texas Rangers in 2025, agreed to a deal to return to the Diamondbacks.

Kelly spent the first seven years of his professional career with the Diamondbacks but revealed that he received an offer from the San Diego Padres this offseason. Kelly said his decision to turn down the Padres during free agency centered on California’s higher income tax rate compared to Arizona’s.

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Merrill Kelly (23) of the Texas Rangers pitches during a game against the Miami Marlins at Globe Life Field on Sept. 21, 2025 in Arlington, Texas. (Gunnar Word/Texas Rangers/Getty Images)

Kelly agreed to a two-year contract worth an estimated $40 million with the Diamondbacks, according to ESPN. Although the Padres offered a comparable deal at three years instead of two, California’s 13% tax rate on income above $1 million proved a key difference.

“I don’t think it’s any secret on how much money you get taken out of your pocket when you go to California,” the right-hander told “Foul Territory.”

Kelly also has deep ties to Arizona, where he attended high school and played college baseball at Arizona State. He said finding a way back to Arizona “was always the priority.”

Merrill Kelly (29) of the Arizona Diamondbacks looks on before Game Six of the Championship Series against the Philadelphia Phillies at Citizens Bank Park on Oct. 23, 2023 in Philadelphia, Pennsylvania.  (Rich Schultz/Getty Images)

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While Kelly said he is fond of San Diego, he was unwilling to sacrifice a significant portion of his salary to taxes. “I love San Diego,” Kelly said. “It’s just, like I said, they take too much money out of my pocket, man. The taxes over there are a different level.

“We had my numbers guy run the numbers, and it just made more sense to come home.”

Merrill Kelly (23) of the Texas Rangers looks on during a game against the Philadelphia Phillies at Globe Life Field on Aug. 8, 2025 in Arlington, Texas. (Bailey Orr/Texas Rangers/Getty Images)

Arizona’s state income tax rate is roughly 2.5%. Kelly also joked that he prefers the desert landscape to San Diego’s coastal setting.

“It worked out best for us because that was honestly our second choice,” Kelly said. “It was between here and San Diego going into the offseason. San Diego was really the only place that, if we did go somewhere, that was probably high on our list if we weren’t in Arizona. It’s like, ‘All right, let’s just hop over and take a short, six-hour drive to San Diego.’

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“But, yeah, the desert is home. I guess we’re not ocean people.”

In a statement to The California Post, the Padres said the team does “not comment on contract negotiations.”

Acquired by the Rangers in July 2025, Kelly went 12-9 while splitting the season between Texas and Arizona.

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