Understanding Pre-Game Nerves Pre-game nerves are nearly universal among athletes—even elite performers experience anxiety before competition. The physical sensations are unmistakable: racing heart, sweaty palms, butterflies in the stomach, restlessness, and sometimes difficulty concentrating. Understanding that these sensations are normal and manageable is the first step to handling them effectively. The anxiety response is actually your body preparing for peak performance. Adrenaline and cortisol release, heart rate increases to deliver more oxygen to muscles, and attention sharpens. The problem is not the response itself but when it becomes excessive or poorly timed. The goal is not to eliminate nerves—some arousal improves performance—but to manage them so they enhance rather than hinder your performance. The mind-body connection works both ways. While anxious thoughts create physical tension, releasing physical tension and regulating breathing send calming signals back to the brain. The techniques in this guide use this bidirectional connection to help you find your optimal performance state. Immediate Calming Techniques When anxiety is high and competition is imminent, these techniques can quickly reduce activation to more manageable levels. Extended Exhale Breathing: Breathe in for 4 counts, out for 6-8 counts. The extended exhale activates the vagus nerve and triggers the parasympathetic nervous system. Perform 8-10 cycles. This is the single most powerful tool for quickly reducing anxiety. Box Breathing: Breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, hold empty for 4 counts. This structured pattern gives your mind something to focus on while regulating your nervous system. Perform 4-6 complete cycles. JME 86: Grounding Childs Pose If space allows, kneel and fold forward into childs pose. This position creates a sense of safety and containment that can quickly reduce anxiety. Breathe deeply for 1-2 minutes. If you cannot get to the floor, fold forward in a chair or while standing. Physical Tension Release Anxiety creates physical tension that can impair performance. Releasing this tension both improves physical readiness and sends calming signals to the brain. JME 174: Shoulder and Neck Release Anxiety often manifests in the shoulders and neck. Shrug your shoulders up toward your ears, hold for 5 seconds, then let them drop completely with an exhale. Repeat 5 times. Then gently roll your head in half-circles from one shoulder to the other. Progressive Muscle Release: Systematically tense and release major muscle groups. Clench your fists for 5 seconds, then release. Tense your arms, then release. Continue through your body—chest, back, legs, face. This teaches your body the difference between tension and relaxation. JME 143: Jaw Release Anxiety often causes jaw clenching. Open your mouth wide, stretch your jaw, then let it close gently with a slight gap between teeth. Massage the muscles at the angle of your jaw for 30 seconds. This releases tension that can spread throughout the body. JME 193: Gentle Twist for Tension Release Sit and gently rotate your upper body to one side, holding for a few breaths, then to the other side. Twisting movements help release tension stored in the torso. Perform 3-5 rotations per side. Grounding Techniques When anxiety creates scattered, racing thoughts, grounding techniques bring attention back to the present moment and the physical body. 5-4-3-2-1 Technique: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This engages all senses and anchors attention in the present moment rather than anxious future-thinking. JME 69: Grounding Through Feet Stand and press your feet firmly into the ground. Feel the floor beneath you. Rise onto your toes, then press back through your heels. Rock gently from heels to toes. This grounds your attention in your body and the present moment. Continue for 30-60 seconds. Body Scan: Close your eyes and slowly scan attention through your body from feet to head. Simply notice sensations without trying to change them. This practice brings attention into the body and away from anxious thoughts. Take 2-3 minutes for a complete scan. Reframing Nervousness How you interpret physical sensations significantly affects their impact. Research shows that athletes who view nervousness as excitement rather than anxiety perform better. The physical sensations are identical—only the interpretation differs. Try saying to yourself: "I am excited for this competition" rather than "I am nervous." Notice the racing heart and think "My body is preparing to perform" rather than "Something is wrong." This reframing uses the exact same physiological state for positive effect. Preparation Confidence: When anxiety whispers that you are not ready, remind yourself of your preparation. You have trained for this. List three specific preparations that have readied you for this moment. Trust that the work is done; now is just execution. Movement for Anxiety Release Sometimes the best way to manage pre-game nerves is through movement. Physical activity provides an outlet for nervous energy and can help achieve optimal arousal levels. JME 112: Dynamic Leg Swings Hold onto something and swing your legs forward and backward, then side to side. The movement provides an outlet for nervous energy while preparing the body for activity. Perform 15-20 swings in each direction per leg. JME 160: Arm Circles and Shakes Make circles with your arms, starting small and increasing in size. Then shake your hands, arms, and whole body for 20-30 seconds. Shaking is a natural stress-release mechanism and can quickly reduce tension. JME 166: Flowing Cat-Cow If you have floor space, perform cat-cow movements at a comfortable pace. The rhythmic movement and breath coordination are calming while also preparing the spine for movement. Perform 15-20 cycles. Focus Strategies Anxiety often creates scattered attention. These strategies help direct focus productively. Process Focus: Instead of thinking about outcomes (winning, losing, times, scores), focus on the process—what you need to do in the moment. Identify 1-3 simple focus cues for your performance and direct attention to these whenever it wanders. Narrow Then Broaden: When feeling overwhelmed, narrow focus to something small—your breath, the feel of your equipment, a single spot in your visual field. Once calm returns, gradually broaden attention back to the full competition environment. JME 178: Chest Opening for Confidence Stand tall with shoulders back. Take 3-5 deep breaths while maintaining this open, confident posture. Posture affects psychology—an open, expansive posture promotes confidence and reduces anxiety. Timing Your Nervous System Regulation Different arousal levels suit different types of performance. If your sport requires fine motor control (golf, archery, free throws), you may want to be calmer. If it requires explosive power (sprinting, jumping, fighting), you may benefit from higher arousal. Adjust your use of these techniques accordingly. Generally, do calming work earlier in your preparation when anxiety is highest, then allow arousal to build slightly as competition approaches. Finding your personal optimal zone—alert but not anxious, energized but not frantic—takes practice and self-awareness. Remember that nervousness means you care about the outcome. It is part of competing and can be channeled into heightened performance. With practice, pre-game nerves become a familiar companion rather than an enemy—a signal that you are about to do something meaningful.