You know the feeling. The moment you enter the competition arena, your heart pounds, your breath shortens, and your mind races. Movements that felt effortless at home now seem impossibly difficult. Your hands tremble, your legs feel weak, and suddenly, your once-responsive horse picks up on your tension. It’s frustrating because you know you can perform these dressage movements, jump these showjumping tracks, and execute those perfect transitions—but when it comes to competing, nerves get in the way.
Why Does This Happen?
This isn’t just “nerves.” It’s a neurological and physiological response to pressure. When we perceive competition as stressful, our brain activates the fight-or-flight response. This causes:
– Increased heart rate and rapid breathing
– Muscle tension, making coordination harder
– A flood of adrenaline, leading to shaky hands and legs
– A shift in focus from calm decision-making to reactive thinking
Your horse, being the sensitive athlete they are, picks up on every bit of your tension. The result? A ride that feels completely different from your relaxed and confident practice sessions at home.
But the good news is—you can train your mind just like you train your body. Developing a strong competition mindset can help you ride with confidence, stay focused, and perform at your best, no matter the level of pressure.
3 Ways to Alleviate Competition Pressure
1. Breathe and Ground Yourself
One of the quickest ways to calm your nervous system is through controlled breathing. Try this:
– Inhale for four counts
– Hold for four counts
– Exhale for six counts
This technique signals to your body that it’s safe to relax, helping to steady your hands, soften your seat, and refocus your mind.
2. Reframe Your Nerves as Excitement
What if instead of fearing nerves, you embraced them? The physical sensations of nervousness and excitement are nearly identical—it’s all about how you interpret them. Instead of saying, “I’m so nervous,” tell yourself, “I’m excited! This is energy fuelling my ride.” By shifting your mindset, you turn adrenaline into a powerful ally instead of an obstacle.
3. Visualise Success
Elite athletes across all sports use mental rehearsal, and equestrians should too! Close your eyes and picture yourself entering the arena with confidence. See yourself riding a smooth, composed round or dressage test. Imagine every detail—the rhythm of your horse’s stride, the feeling of each transition, and the satisfaction of a well-ridden performance.
The more you visualise success, the more your brain treats it as a familiar experience, making it easier to replicate in real life.
How Equestrian Mindset Coaching Can Help
If competition nerves are holding you back, mindset coaching can help you bridge the gap between your home performance and your competition results. By working on mental resilience, focus, and relaxation techniques, you can transform pressure into power.
One powerful tool used in mindset coaching is hypnotic suggestion. Hypnosis works by accessing the subconscious mind, helping to:
✔ Reprogram limiting beliefs about competition
✔ Instil confidence and focus under pressure
✔ Create a mental trigger to help you enter “the zone” effortlessly
Imagine stepping into the arena feeling as calm, confident, and capable as you do at home—because your mind has been trained to expect success.
Ready to Compete with Confidence?
You can develop a competition mindset that allows you to perform at your best, consistently and confidently. With the right mental strategies, you and your horse can work in harmony, no matter the pressure.
If you’re ready to transform your competition experience, I’d love to help. Book a mindset coaching session today and start competing with confidence