[hlnx1]

Butterflies, racing heart, sweaty palms at the start line. Most athletes read these as bad signs. Research suggests otherwise.

• Some arousal is needed for performance; the problem is often how we interpret it
• Athletes who see the same symptoms as a challenge rather than a threat tend to perform better
• Saying “I’m excited, my body is getting ready” can work better than trying to calm down
• Long, slow exhales lower arousal quickly

More: pre-competition anxiety: from threat to challenge.

How do you deal with pre-race nerves?

[hlnx1]

A simple breathing drill: breathe in through your nose for four seconds, out slowly through your mouth for six to eight. One or two minutes before the start brings heart rate and tension down a little. Practise it in training first.

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