How to Calm Yourself Before a Swimming Competition

The nervous anticipation you feel before a swim meet might be the result of fear. Or you could just be excited to show off your skills. Either way, it helps to learn how to calm yourself down so that you can focus on the task at hand. Whether you have an hour to yourself or simply a few minutes, there are a few relaxation techniques that will help you swim your best.

Things You'll Need

  • Headphones
  • Portable music player
  • Book
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Instructions

    • 1

      Load a portable music player, like a mp3 player, with songs that motivate you and help you stay focused. Listening to this familiar music for a half-hour or a few minutes before the competition will keep your attention on the race and help you feel less nervous.

    • 2

      Occupy yourself as much as possible if you feel nervous in the day or hours leading up to the competition. On the day of the race, don't skip out on everyday activities. Things like cleaning up, walking the dog or calling your parents can be calming since they are part of your routine. Books, magazines, or stationary for handwritten letters are great for keeping busy if you've traveled to the meet.

    • 3

      Use visualization in the minutes or seconds leading up to a race. By picturing yourself having a stellar performance, you'll calm down and feel more confident as the race approaches. If you don't like visualizing the competition, you can think back to your training sessions and the hard work you've put in to prepare for the meet.

    • 4

      Take slow deep breaths to combat feelings of anxiety or nervousness. In anticipation, you might start to sweat, feel your heart rate increase or feel slightly nauseous. Breathing deeply will reel in your distracted mind and help put your body at ease. It's as simple as holding your inhales and exhales a little longer than you normally would.