The Hard 90 With Zach Sorensen

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**The Hard 90 With Zach Sorensen**

Empowering individuals to become champions on and off the field by helping them prepare, compete, and progress in the mental game.

Latest Episodes:

Barefoot Meditation Sep 25, 2026

Show notes

Use this strategy to combine grounding, gratitude, and meditation to start your day off right.

Go Take A Walk Sep 24, 2026

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What is earthing or grounding?

A combination of grounding and meditation can help you relax, focus, and get you locked in to the present moment.

BALL Meditation Sep 23, 2026

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Here is a meditation exercise known as BALL meditation.

Breathing

Affirmations

Look Back

Look Forward

The 4 Step Mental Imagery And Meditation Exercise Sep 22, 2026

Show notes

Use this meditation and mental imagery exercise to get yourself into a relaxed state, build your belief system and master your self-talk, re-visit some of your best performances in your career, and then see yourself dominating a future performance. Listen to this Imagery on a daily basis, on game day, or on the day of your start, to get you locked in mentally and ready for your performance. See yourself being your best.

4 Reasons Why Every Athlete Should Meditate Sep 21, 2026

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Meditation is a practice that every athlete should be doing to calm the mind and get into the present moment. Listen to this episode to hear the 4 Reasons Why Every Athlete Should Meditate.

54321 Body Scan Sep 18, 2026

Show notes

Add the 54321 body scan when you are looking for a total body relaxation. This guided meditation will help you focus on different parts of your body and help you bring focused relaxation to these specific parts. Uses this mediation to help you wind down or get you into a meditative state any time during the day.

Five By Five Box Breathing Sep 17, 2026

Show notes

Use this five by five box breathing technique to help you stay focused on your breath and meditative practice. While you focus on your breathing, visualize the shape of a square, inhale for a count of five, hold for 5, exhale for a count of 5, and the hold for another 5. Repeat this sequence for a series of breaths to gain a relaxed and focused state.

Six Two Eight Breathing Exercise Sep 16, 2026

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Inhale for six....

Hold for two....

Exhale for eight....

This allows you to relax, to focus, and get yourself into the present moment.

Three Breathing Techniques That Could Turn You Into A Sporting Hero Sep 15, 2026

Show notes

Do you want to decrease anxiety and help yourself be in the present moment?

Focus on the breath.

Three Breathing Techniques That Could Turn You Into A Sporting Hero:

Diaphragmatic Breathing (AKA deep belly breathing) Long exhale breathing Bhramari (humming bee) breathing