Managing Competition Nerves: Guide
BJJBJJ App Team·⏱️ 1 min read·🔄 Mar 31, 2026
Manage competition anxiety — breathing, mindset, preparation, and performance.
Contents
Understanding Nervousness
Nervousness before competition is normal and healthy. It shows you care about performing well. Channel this energy into focused preparation.
Breathing Techniques
- Box breathing: 4 counts in, 4 hold, 4 out, 4 hold
- Deep belly breathing 15 minutes before match
- Control breathing when you get nervous
Preparation & Practice
Train the techniques you'll use. Drill your opening sequences. Spar hard in training so competition feels natural.
Mindset
Focus on executing your game plan, not on winning or losing. Think about the techniques you want to use. Stay present and avoid imagining worst-case scenarios.
Post-Match
Win or lose, remember that competition is just training at a higher level. Debrief with your coach and plan improvements for next time.