93: Calm Under Pressure: Research Roundup

Today hosts Tiffany and Katja talk tips for keeping calm under pressure. This episode is all about choking up or freezing under pressure, which can apply to so many different situations whether you’re a yoga teacher, a presenter or an athlete. We talk about the mechanisms behind choking under high pressure situations and offer tools that you can use to prepare yourself for situations where you might encounter hyperarousal, distraction and excessive self-focus, which can get in the way of your performance.

Listen in to learn what is happening in your body when you face pressure and what you can do to mitigate the negative effects of performance jitters.

“It is really helpful to, as a yoga teacher, train the nervous system to be able to self-regulate and adjust as needed, train that visualization, train that present moment-awareness so that I can cover those bases.” – Tiffany Cruikshank


“When it comes to distractions and worrying in the situation of performance it is about understanding and reframing what is happening to you and knowing that it’s okay and you can kind of let go. ” – Katja Bartsch 

Show Notes:

  • Mechanisms behind choking under pressure [5:59]
  • Tools to counter hyperarousal [11:21]
  • “Pressure as privilege” mindset [18:50]
  • Tools to prepare for distractions [21:47]
  • Pre-performance routines for athletes [27:48]
  • Reframing internal worries [31:41]
  • Interventions for paralysis by analysis [33:55]
  • Minimizing explicit knowledge of specific movements [37:47]

Links Mentioned:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

“It is important to be able to break down: is it hyperarousal, is it distractibility, is it excessive self-focus so that I can be able to see if I can add in more of those nervous system-regulating practices.” – Tiffany Cruikshank

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