Psyching up and calming down

Arousal is the overall level of psychophysiological activation. If it is below your optimum, you need psyching-up techniques: brisk breathing, energetic self-talk, sharp movements, mobilizing music. If it is above, you need calming techniques: a lengthened exhale, relaxation, slowing down. The skill lies in reading your current level accurately and choosing the right direction, rather than simply trying to "be less nervous".

When an athlete is flat and can't get themselves together at competitions, psyching-up techniques are what work; when they are overaroused, calming ones are. Mobilization matters especially during a loss of motivation, when there simply isn't the energy to compete. A common mistake is calming down an athlete who is already flat: that pushes them even further below their optimal zone.

Arousal and anxiety scales in the tests section help you work out which way your state has shifted. They answer the main question: do you need to speed up or slow down right now. Taking a test regularly before competitions teaches you to read your own level quickly, without a questionnaire.

For calming down: breathing with a lengthened exhale and muscle relaxation. For psyching up: a series of short sharp breaths, self-commands ("go!", "come on!"), an intense warm-up. Ready-made sequences for both are in the exercises section.

These techniques are the working toolkit of mental self-regulation and the route to an ideal performing state, built on breathing techniques. They help when you can't get yourself together and during a loss of motivation. A sport psychologist can help you pick the exact techniques for your sport.