No rest, no gain: Novak Djokovic's go-to tools for a mind and body reset

Japan Times

a day ago

Novak Djokovic clearly takes tennis very seriously. The results speak for themselves: 24 Grand Slam titles, 40 ATP Masters 1000 trophies, seven year-end championships, and an Olympic gold medal.
Especially now that he's in the twilight of his career, he also takes rest and recovery seriously.
Over his two decades at the top of the sport, the 38-year-old Serb has filled his personal toolbox with practices that help him become the best version of himself physically, mentally, emotionally and spiritually. And now, Japan residents with deep pockets have a chance to replicate his wellness and longevity routines.
Djokovic, currently the world's No. 5 ranked men's singles player, has expanded his focus on health by partnering with Aman Resorts to design wellness retreats at seven of its locations around the world, including Tokyo.
In an email response to The Japan Times, Djokovic described what those checking into the Aman hotel, which occupies the 33rd to 38th floors of the 200 meter-high Otemachi Tower, can expect to get out of his detoxification programs, which guests can personalize according to their preferences.
'My hope is that guests to Aman Tokyo will leave feeling more connected — to themselves, to nature, and to their inner vitality,' he said.
Rather than promising quick fixes, these three-day programs — priced at a steep ¥271,000 not including the room — reflect a more nuanced view of well-being, inspired by Djokovic's own holistic approach to performance and recovery.
The programs incorporate Japanese wellness philosophies, including activities like monk-led meditation and chanting. A 150-minute spa treatment, juice cleanse and poolside sound bath are also on the menu. Djokovic claims these are his tried and tested methods of relaxation, and it's hard to argue with his success on the court.
'Japan holds a special place in my heart,' he says. 'I have deep respect for the Japanese culture, the discipline, and the attention to detail in every aspect of life. The harmony between tradition and modernity in Japan is inspiring. Playing in Japan, especially at the Tokyo Olympics, was a memorable moment for me, and I hope to play in Japan again soon.'
Djokovic is renowned for his meticulous health regimen but has been the source of controversy in the past for rejecting mainstream medical advice, including the COVID-19 vaccine. That stance caused him to miss several high-profile tournaments during the pandemic, including the Australian Open and U.S. Open in 2022.
Djokovic starts his day with a glass of warm water and lemon, followed by two spoonfuls of Manuka honey. He drinks superfood smoothies and avoids coffee. He uses saunas and ice baths. He also prays, inhales essential oils, swims in the sea and even hugs trees.
In 2025, it's more common to see athletes talking about the importance of mental recovery. Yoga and breathing exercises have become regular additions to training routines for both men and women in sport. But Djokovic discovered wellness long before it was trendy.
Djokovic says his tried and tested methods of relaxation include poolside sound baths, which feature on the menu in Aman's new programs. |
Aman Tokyo
Djokovic left the Tokyo Olympics empty-handed after losing the bronze medal match in singles and pulling out of mixed doubles. But he captured his first Olympic gold in Paris last summer , becoming only the third man to complete a career Golden Slam — winning all four Grand Slams and an Olympic gold in singles.
For the seven-time Wimbledon champion, also a husband and father, wellness goes far beyond the physical realm. His book 'Serve To Win,' which came out in Japanese in 2015 and sold over 150,000 copies, is mostly about his gluten-free diet, but Djokovic makes it clear that food is only part of the health equation.
'It's a comprehensive daily routine that includes mental health, nutrition, and self-awareness. Staying competitive at the highest level for so long has required me to cultivate resilience, mindfulness, and balance,' he said.
'Off the court, I dedicate time to practices such as meditation, clean nutrition, and recovery routines that nourish both body and mind. This philosophy has supported my performance on the court and off the court in my personal and professional life.'
The World Health Organization constitution states: 'Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.'
Tatsuya Yamaguchi, a sports psychiatrist at Japan High Performance Sport Center and one of four mental health welfare officers who traveled to Paris as part of the Japan Olympic delegation , agrees that being healthy isn't just about looking after your body and staying free from illness.
'A holistic approach to health and wellness offers numerous benefits by addressing the whole person rather than just physical symptoms. When athletes get injured, they all feel and respond to pain differently because their emotions can affect how they experience pain. Providing relief from emotional pain can potentially reduce physical pain,' Yamaguchi said.
Yamaguchi said the athlete handbook produced by his center defines 'intelligent' athletes as those that often excel in three areas: self regulation, adaptability and resilience. He explains that emotional intelligence skills are what sets top performers apart from the rest of the pack, and Djokovic's secret weapon is his brainpower.
'You could say Djokovic is practicing mindfulness meditation, which has been shown to enhance athletic performance. Studies indicate that it reduces activity in the brain's default mode network (DMN) and allows your mental engine to cool down. Mindfulness can help with anxiety and depression caused by an overactive DMN. It's a powerful tool for personal and professional growth.'
Even a hyper-dedicated athlete like Djokovic knows you're not meant to work 24/7. And if you're not sleeping adequately, eating with intention and minimizing stress, peak athletic performance isn't possible — it isn't just about physical prowess, but deeply tied to overall health and well-being.
'Competing at the highest level for years has taught me that self-care isn't optional, it's foundational,' said Djokovic, who broke onto the scene in 2003 as a skinny teen from a war-torn country and is now considered by many to be the greatest tennis player of all time.
'The pressures of performance and the emotional toll of competition require athletes to be proactive about their well-being. From my personal experience, prioritizing mental clarity, physical restoration, and emotional balance allows us to not only perform better but to sustain our careers and personal fulfillment over time.'