From Performance Anxiety to Presence: A Lesson from the Tennis Court

I’ve always loved playing tennis and I recently played in a charity event with friends. My problem has been that before every tournament, the same thing happens: nerves take over.

It doesn’t matter how much I’ve practised or how many matches I’ve played— my body tightens, my mind races, and the pressure builds. It’s as if all the joy of the game gets buried under a mountain of “what ifs" and I look like a complete beginner, despite having played for 30 years!

This time, I decided to approach it differently.

Trying a New Approach

In the weeks leading up to the tournament, I decided to use some of the techniques that I use to help athletes who are nervous before sport. These powerful techniques, and others, are combined in Sophrology - a mind-body practice that blends gentle movement, breathing techniques, and visualisation.

It’s designed to help regulate the nervous system, improve focus, boost confidence and stay calm under pressure —skills that are as useful in sport as they are in everyday life.

On the morning of the tournament, when the familiar butterflies showed up, I paused. Instead of pushing the nerves away, I turned to my tools:

• Breathwork: I slowed my breathing—inhale for four counts, hold for four, exhale for six. My heart rate eased, my muscles loosened, and I could feel my body coming back to a calmer state.

• Visualisation techniques: I pictured myself walking onto the court with confidence, moving lightly, striking the ball cleanly—and most importantly, enjoying the game.

  
  

Rather than seeing my nerves as the enemy, I allowed them to be there, while giving my mind and body a different signal: I am safe and I can play with confidence.

What Happened Next

When the match began, I noticed a change. I was present. I wasn’t overthinking or replaying mistakes in my head. I could feel my feet, hear the sound of the ball, and actually enjoy the event for what is was - a bit of fun!

What I Learned

This tournament reminded me that peak performance—whether in sport, at work, or in personal challenges—isn’t only about preparation or skill. It’s also about mindset and the way we manage our inner state under pressure.

Sometimes, the most powerful performance booster isn’t another hour of practise, but a few minutes of mindful breathing and mental rehearsal.

#mindsetmatters #tennisminds #sophrology #peakperformance