Most athletes have experienced the sensation of butterflies in their stomach before an important competition. Many athletes would say that this feeling means they are nervous. What happens when you get too nervous? What if you are not nervous enough? Is it possible for you to manage your nerves under pressure? If so, how can you do it? These are just a few of the questions that I get asked by athletes in all sports. Let’s answer each of these questions…

What happens when you get too nervous?

Nervousness is experienced differently by every athlete. The most common descriptions include butterflies in the stomach, tense muscles, short breaths, racing heart rate, shakiness, fidgeting or pacing, and even throwing up. In other words, your body experiences changes depending on how you feel when you are nervous. Out of these options, the most problematic one for gymnasts is muscle tension. If your muscles are too tense from you being nervous, your coordination will be inhibited and prevent you from properly executing a skill or sticking a landing. This is a major problem in gymnastics!! Later, we will discuss what to do to help you reduce your tense muscles, so keep reading.

What if you are not nervous enough?

Some athletes have trouble “pumping themselves up” or feeling energized before a competition. This is much more rare than feeling too anxious or nervous, but some athletes are just very relaxed before competitions and have trouble understanding why most other athletes get so worked up. If you are one of these athletes, there is nothing wrong with you. You simply respond to pressure differently than other athletes. However, just as athletes who get too nervous may hinder their performances, not being energized enough or being too “flat” can also be a problem.

Is it possible for you to manage your nerves under pressure?

Yes, it is possible! This is not to suggest that experiencing any amount of nervousness is bad. On the contrary, nervousness is only a problem if it prevents you from performing your best. That being said, I teach athletes that a little bit of nervousness can be a good thing. The reason is simple. You wouldn’t be nervous about something that you don’t care about. So, since you are nervous, that means that the event is important to you. If it is important to you, then you should be willing to do the work to prepare. If you are willing to do the necessary work, then you are able to put yourself in a position to do your very best, which is all that you can ask of yourself at any competition, no matter what level you are competing at.

If so, how can you do it?

If you have butterflies in your stomach, the goal is not necessarily to get rid of all of them, but to get them to fly together in formation. You want to get the optimal amount of nervousness for you, and then channel your nervous energy into helping you perform your best.

If you are too nervous, then try taking some deep breaths. To enhance the relaxation effect of your deep breaths, make the exhale part of your breath longer than the inhale part. For example, breathe in for 2 seconds and then breathe out for 4 seconds. Also, I would recommend breathing through nose rather than your mouth, as this adds to the calming effect of your breathing. There are more strategies to help you reduce your nervousness, but start here. I will cover more relaxation tips in my next blog (in 3 weeks), so be sure to check back for more information.

If you are not energized enough and too flat before competition, reverse the relaxation tip above. You should also take some deep breaths, but increase the length of your inhale instead of the exhale and breathe in through your mouth instead of your nose. For example, breathe in for 4 seconds and breathe out for 2 seconds. You will be forcing more oxygen into your body, which will increase your heart rate to distribute the oxygen to your muscles, which will give you a feeling of increased energy. You can also try walking around briskly to get your blood flowing or listening to your favorite “pump up” music.

Wrap up

Remember, it is okay to be a little nervous. Find out how much nervousness you need to be able to perform your best and then use the strategies I mentioned above to help you adjust your nerves to the best level for you. These strategies will help you train your butterflies to fly in formation! Good luck!

Please share any strategies that you have used to help you relax or energize yourself before competitions. Also, if you have any questions about relaxation, post your question and I will be sure to answer them before or in my next blog.

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