Guided Path
„I'm totally nervous before the game“
This isn't a weakness or a sign you're not ready. Your body is doing exactly what it's supposed to: it's providing energy.
What's happening there
Heartbeat up, hands cold, stomach tight – that's activation. It only becomes a problem when your mind interprets it as proof that something's about to go wrong. Then your attention narrows to yourself instead of the game. You can't switch activation off, but you can dial it down and redirect your focus.
Do it now.
4–8 breathing (extended exhale)
01:00
- 1Stand or sit steady. Feet firmly on the ground, shoulders relaxed.
- 2Breathe in through your nose for 4 seconds – not to your max, just calmly.
- 3Breathe out for 8 seconds through your slightly open mouth, as if blowing through a straw.
- 4Repeat this 5 times. Count internally; that keeps your mind busy.
- 5Last breath: on the exhale, say a word, e.g. 'ready'.
Briefly feel it out
Nothing is saved. Just for you, 30 seconds.
Your next mini-step
Now, set your one word for the first two minutes and immediately do the attention cue.
Suitable ToolsThese contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.