Four sport psychology tools to control nerves on competition day

September 25, 2025

Nerves or excitement? They aren’t too different!

Your body reacts in the same way to both nerves and excitement. The same hormones – adrenaline and testosterone – are released. These hormones make your heart beat faster and you become more alert. The difference is how we perceive these sensations which gives us either nerves or excitement.

1. Frame these nervous feelings as excitement, tell yourself either out loud or in your head:

I am excited for my competition
Nerves are a sign of readiness
My heart racing means I will have energy
The adrenaline rush will help me to perform well

2. Visualise past positive experiences

On competition day, your brain may forget the positive experiences you’ve had in your sport. Bring them to the forefront of your mind – they’re proof that you have every reason to feel confident.

Step 1 – Close your eyes and calm your senses
Step 2 – Remember a positive competition from your past
Step 3 – Make this competition real in your mind. See the pool, smell the chlorine. How do you feel pre, during and post comp?
Step 4 – Visualise and experience this again from start to finish

This will remind your brain you’ve done this before and had a positive impact, therefore reducing the intensity of nerves and increasing confidence before your competition.

3. Breathing techniques

Try simple and effective way to reduce the physical feelings of nerves. Regulating and focusing on your breathing is known to reduce heart rate, reduce the release of stress hormones, and create a sense of calmness.

There are two techniques to consider using (we’ve linked to videos showing you the techniques):

4. Have a pre-competition routine

Having a pre-race or pre-competition routine helps you stay focused on the present moment – on what you’re doing now, rather than worrying about the past or future – and feel prepared.

Your routine should be personal, designed by you so that it makes you feel ready for the competition. It might include four or five elements, such as warming up, speaking with coaches, deciding when to begin focusing, stretching, or listening to music. It’s up to your own judgment when to start this routine, depending on what best fits into your schedule.

An example of a swimmer’s pre-competition routine:

Listening to music
Warm up routine
Visualisation of the race
Breathing techniques

Make sure to practice some of these techniques at your next competition and work out what works best for you. Some of these may not work for you, so give them a go and see how you get on.