Calm the Mind, Swim Your Best: Handle Pre-Race Nerves Like a Pro

Nervous before a big meet? 

You’re not alone. The butterflies, sweaty palms and racing thoughts happen to every swimmer- whether it’s your first school carnival or a national final. The difference is how you respond. Learning to channel that energy can turn nerves into fuel for a personal best.

Drawing on advice from Australian coaches, sport psychologists and AIS research, here are five practical ways to keep your head clear and your focus razor-sharp when it matters most.

1. Breathe Like a Pro

Slow, deliberate breathing tells your nervous system you’re safe and ready.

“Just three rounds of slow belly breaths can drop heart rate and sharpen attention,” says Dr Jo Lukins, Townsville-based sport psychologist who has worked with Australian representative teams.

Try this behind the blocks:

• Inhale through the nose for 4 counts

• Hold for 2

• Exhale through the mouth for 6

• Repeat for 3–5 cycles

It’s discreet, quick and a proven way to steady racing thoughts.

2. Control the Controllables

Lane draws, competitors, even water temperature - those are out of your hands. Shift your attention to what you can influence:

• Your warm-up routine

• Stroke tempo and turns

• Positive self-talk (“strong, smooth, ready”)

Rohan Taylor, Head Coach of the Australian Dolphins, reminds athletes: “Energy spent worrying is energy you don’t have for racing. Anchor yourself to controllables.”

3. Visualise the Race

Mental rehearsal primes the brain and muscles for competition. AIS research shows that swimmers who repeatedly picture their race feel calmer and perform closer to their best.

• Imagine walking to the blocks, hearing the starter, diving, streamlining, powering each stroke and touching the wall

• Engage your senses - the smell of chlorine, the sound of the crowd, the feel of the water

“If you’ve swum it in your mind a hundred times, the real thing feels familiar, not frightening,” says Mitch Falvey, High Performance Manager at Swimming Queensland.

4. Build a Familiar Routine

From juniors to Olympians, rituals create certainty:

• Light stretching or shaking arms in a set pattern

• Listening to a favourite song

• Repeating a cue word (“steady”, “flow”)

These habits signal the body: It’s go time - and leave less mental space for stray worries.

5. Flip the Script on Nerves

Instead of “I’m anxious”, try “I’m excited”. Both feelings share similar physical signs, but the mindset shift turns fear into focus.

AIS wellbeing consultant Dr Ruth Anderson notes: “Young swimmers who label arousal as excitement are more likely to perform at or above training times.”

Key Takeaways

• Breathe deeply to reset

• Focus on controllables - your process, not the podium

• Visualise your perfect swim

• Stick to a routine that grounds you

• Reframe nerves as excitement and let them fuel your performance

Pre-race jitters don’t have to hold you back. Harness them, channel them and let them push you towards the swim you’ve trained for.