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5 Ways to Stay Calm (and Not Let The Nerves Win) During a Pole or Aerial Competition

Writer's picture: Leah RoseLeah Rose

Updated: Oct 22, 2024

How To Calm Those Pre Performance Nerves


Saturday was an exciting day for us —we made our Journal debut as sponsors at the Elite Pole Championships! Thank you to everyone who came to chat and those who purchased our journals. And congrats to all the performers! It was one hell of a show.

Watching the incredible performances got us thinking about something we all face when competing or performing: that overwhelming pressure. Whether you're stepping on stage for the first time or you're a seasoned competitor, keeping your cool can be tough.


So, how do you stop those nerves from taking over? We’ve picked up a few tips from seasoned competitors and coaches (and added a dash of mindfulness from our Mindfulness in Motion Journal) to help you stay chill and nail your routine.





1. Breathe

The feeling when you're side of stage, when your heart’s pounding, your hands are shaky (so you're having grip panic as an extra..!), and it feels like your brain is on a rollercoaster, you doubt that you can even remember your starting move. I've been there. Many times...

Enter: deep breathing. Box breathing specifically. Try this: breathe in for 4 seconds, hold for 4, exhale for 4, and pause for 4. There’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS). If it's good enough for the SAS it's good enough for us performers.

(tip from me! @leahrosepole)


2. Picture the Performance

Visualisation is key for success in just about anything. So take time to visualise you performing your routine. That trick being the best you've ever done it, your timing - flawless. Picture the crowd clapping, and the post-performance bow. It’s like pre-performance brain training. The more you see it, the more likely you’ll smash it.

(Competition Organiser, Coach & Competitor Jade Bensilum. @jade.bensilum)


3. Take It Move by Move

When you’re mid-routine, it’s tempting to let your mind wander: “Is the crowd loving this? Oh no, is that judge looking at me? What’s next?” But the trick is to stay in the moment. Focus on one move at a time—no more, no less. It’ll stop your brain from spiralling and help you perform each move with confidence and intention.


4. Surround Yourself With The Right People

The vibe of those around you can really affect your mood. On competition day, stay close to people who are chill and supportive, making you feel relaxed. Their good energy will help you stay focused and grounded.

(Competitor & Seasoned Performer Chloe Anderson @chloeandersonpole)


5. Reflect and Grow (Win or Lose)

Here’s the thing about competitions: whether you walk away with a medal or just some bruises, you’re always learning. After the comp, grab your journal and reflect. What worked? What didn’t? Maybe that trick you’ve been struggling with finally clicked, or maybe you found a new area to focus on. Every competition or performance is something to be celebrated and proud of, no matter the outcome.


 

PS: Our Journal’s Got Your Back


Feeling inspired to track your comp journey? Our Mindfulness in Motion Journal is designed to help you stay calm, focused, and ready to tackle whatever comes your way. Whether you're prepping for your next big competition or reflecting on a killer class, this journal’s got space for it all.


Grab your copy and keep smashing those goals—on stage and off!







Stay mindful and keep elevating your journey.


Leah Rose x

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