Performing Under Pressure Through Presence

Last month, on Grateful and Full of Greatness, I asked a two-time Tewaaraton Award winner how she thrived amidst extreme expectations. “I focused on getting better.” What a great response, 100% within her control!

Easier said than done.

Stress is inevitable, and it’s required for growth.

Pressure is not; it’s based on perception.

Whether you’re competing in an important championship game, navigating urgent conditions, or working under pressing circumstances: it’s not about what’s happening to you nor around you; it’s about what’s happening inside of you.

The world’s best athletes, leaders, and performers acknowledge one undeniable truth — we, as human beings, are powerless over events yet always remain in complete control of our response to an event.

Let’s break down what happens in our bodies during high-stress situations:

• Elevated heart rate

• Increased breath rate

• Somatic manifestations, e.g. sweaty palms

• Narrowed vision

• Muscle constriction

• Flood of fear-filled feelings

These are not signs of weakness; they are natural, physiological reactions. These sympathetic-nervous-system-dominant occurrences bring blood flow to the muscles, increasing our readiness to take action. These phenomena either make us feel paralyzed or provide an opportunity to be phenomenal. 

No risk ~ No reward.

Do we want to react based on emotion, similar to our hand touching a hot stove?

Or, do we want to respond based on deliberate attention, empowering ourselves with a whisper when unwanted sensations arise within us?

Mental Toughness: Quickly Shifting From Feelings to Focus

Where focus goes, energy flows.

Here is a list of mental skills to maintain presence under perceived pressure:

• High-Power Posture (big body language) — act like a champion to become one.

• Mindful Floodlight Vision (panoramic, wide gaze) — an open vision leads a to better decision.

• Honest, Uplifting Self-Talk (praise > criticism) — life is a continuous series of self-fulfilling prophecies.

• Focus on One Controllable Action to Execute Next (WIN: What’s important now?) — fully commit to what’s reliable, engrained through practice.

• Diaphragmatic Belly Breathing (long extended exhales) — hypoventilate to be great.

Nothing matters if you are not breathing correctly.

– James Nestor, Breath

A quick method to remember these techniques is called “Triple A” —

1st, Acknowledge: “I’m nervous. I feel pressure.”

2nd, Accept: Breatheeeeee

3rd and finally, Articulate: “Let’s go. I got this. Eye on the ball.”

Rather than trying to ignore or suppress fear (which does not work)… acknowledge, accept, articulate. 

Once you name it and claim it, you can reframe and tame it.

Story about tennis’ all-time greatest player, Novak Djokovic: Calm in the Chaos of a Grand Slam Final

In the 2019 Wimbledon Final match against Roger Federer, Novak Djokovic faced two championship points on Federer’s serve… a seemingly impossible mountain to climb.

Most players would crumble under that pressure. Djokovic didn’t. Most players would let the crowd get to them. Djokovic didn’t. Most players would pay attention to the fear-based feelings of being one wrong swing away from losing. Djokovic didn’t. 

Instead, Novak closed his eyes, took a long breath [in through his nose, out through his mouth], and whispered words of affirmation and encouragement to himself. 

His faith seemed strong. 

His mind seemed free. 

His body was grounded once again.

He saved both match points, and went on to win the title in a historic fifth-set tiebreak.

Djokovic later said he only focused on being in the right positions on the court, taking conscious breaths, and executing one shot at a time.

Controllable actions replaced negative thinking.

Emotions were channeled as power into his shots.

Presence was ever-present.

—

Event + Response = Outcome

It’s not the events nor the outcomes that scare us; it’s how we choose to feel, think, and react to them that may terrify us. 

REMEMBER: In stressful situations: don’t react with emotion, breatheeeeee and respond with intention.

We cannot control winning; we influence winning by how we respond.

The next time you perceive pressure, re-mind yourself of this 10-word tip:

If it is to be, it is up to me.

Responsibility is the ability to respond, which we all have! 

Exhale stress,

inhale presence.

— MG