Abstract

Nerves are an unavoidable part of sport, both frustrating and essential. This piece explores the interaction between psychological tension and physical performance through the lens of lived experience and empirical evidence. Drawing on sports psychology and physiology, it argues that cognitive strategies alone often fail to reset the body’s physiological state after acute stress. The physiological imprint of competition (manifested in heart rate, breathing and muscle tone) often persists beyond conscious control. Research on breathing and autonomic regulation highlights the value of bottom-up techniques that restore balance when tension mounts. Combining personal reflections with evidence, this commentary suggests that success under pressure lies not in suppressing nerves, but in learning to work with them.

Keywords: Anxiety; Athletics; Elite Performance; Psychiatry; Sport; Exercise Psychology

Key Messages

A. What is already known on this topic: Psychological stress impairs athletic performance, but the physiological mechanisms and role of autonomic regulation remain underappreciated in sport.
B. What this study adds: This commentary integrates personal experience, evidence and elite athlete perspective to emphasize the link between breathing, autonomic control and mental resilience in competition.
C. How this study might affect research, practice or policy: Encouraging systematic incorporation of physiological regulation techniques-like controlled breathing could enhance performance and mental health support for athletes.