Performing Under Pressure: Mental Strategies Elite Athletes Use to Stay Calm and Focused
Performance pressure activates the body’s stress response—but when managed well, it can actually boost focus and energy.
Elite athletes use personalized pre-performance routines to enter competition calm, grounded, and confident.
Breathwork, grounding, and self-talk help regulate anxiety and keep focus sharp during high-stakes moments.
Visualization primes the brain and body for performance, reinforcing confidence and muscle memory.
Coping with pressure isn’t just for pros—it’s a trainable skill that benefits athletes at every level.
What to Consider When Reading
Think about how pressure typically affects your body and mindset before competition.
Reflect on whether your current routine supports you mentally—or adds more stress.
Even the world’s best athletes feel nerves before big events. The difference that separates them from the rest however, is that they’ve learned how to manage that pressure and use it to fuel their performance. Pressure is part of the game, so feeling it is natural. Whether it's the Olympics, a national championship, or a career-defining performance, high-stakes moments demand more than just physical readiness. They require mental strength, composure, and a plan.
In this blog, we’ll explore the mindset strategies elite athletes use to stay grounded, focused, and confident before major competitions and how you can build your own pre-performance routine to do the same.
The Science Behind Performance Pressure
What Happens Under Pressure
When the stakes are high, your body and brain respond with a stress reaction: elevated heart rate, racing thoughts, tight muscles. For athletes, this can either be a performance booster or a major barrier. Firstly, it is important to recognize that nerves are normal. In fact, a moderate level of arousal can actually enhance focus and energy. So if you feel a little bit more on edge before your game, remind yourself that the feeling is natural. With that being said, too much anxiety in the moment can be counter productive.
When is it too much?
As mentioned earlier, anxiety is natural and in moderation, helpful. By keeping you on your toes, your heightened anxiety helps you become more aware and is an indicator that what you are about to do is important to you. However, at a certain point, this anxiety can become counterproductive. If you feel like you can’t move or you're focused more on externalities than the game itself, it might be time to look into some coping strategies.
Strategies Elite Athletes Use to Handle Pressure
Pre-Performance Routines
One of the most effective tools for handling pressure is a customized pre-performance routine. This routine might include breathwork, visualization, music, or repeating specific phrases that anchor focus and confidence. The goal is to help yourself feel grounded, mentally sharp, and ready to compete. These routines shouldn’t be random. They should be built with intention and practiced over time to enhance performance. By consistently using them, athletes can shift smoothly from everyday life into a focused, performance-ready mindset.
Self-Talk and Mental Cues
The voice in your head plays a powerful role in how you perform. Elite athletes use self-talk to steady their nerves and reinforce confidence. Uttering simple phrases to oneself like “I’m ready,” “Trust your training,” or “Breathe and execute” serve as mental anchors that help regulate focus under pressure. Many also rely on short, action-based cues such as “explode” for a sprinter or “smooth” for a golfer, to direct their attention to the task at hand. These strategies keep athletes present and connected to their performance, especially in high-stakes moments.
Mental Training Tools That Make a Difference
Breathwork and Grounding
Deep, controlled breathing is a powerful way to regulate the nervous system and calm the body under pressure. Techniques such as box breathing or the 4-7-8 method help shift focus away from anxious thoughts and back to the present moment. These breathing patterns can lower physical symptoms of anxiety, like a racing heart or tense muscles. Grounding strategies, such as noticing your feet on the floor or paying attention to sounds and sensations around you, further support this return to the present. Together, these tools help athletes feel more centered and in control during high-pressure situations.
Visualization and Mental Rehearsal
Before stepping into the spotlight, many elite athletes take time to mentally rehearse their performance. They visualize each movement with precision, imagining themselves calm, focused, and fully in control. This type of mental imagery helps create a strong sense of familiarity with the task ahead. It reinforces muscle memory, sharpens focus, and prepares the nervous system to perform under pressure. When it's time to compete, the brain and body are already primed to follow through and perform.
Conclusion: Prepare the Mind Like You Train the Body
Pressure is a natural part of competition, but it doesn’t have to throw you off your game. With the right mental tools, consistent practice, and a personalized routine, you can face high-stakes moments with calm and confidence. Just like physical training, mental preparation strengthens your ability to perform under pressure. These skills are valuable to anyone striving to compete at their best because when your mind is ready, your performance follows.
