Mental Preparation for BJJ Competition

Competition anxiety is your body preparing for a physical challenge. Elevated heart rate, sweaty palms, butterflies—these are normal. The issue isn't having these feelings; it's interpreting them as a problem. Reframe them: your body is getting ready to perform.

• •Anxiety and excitement produce identical physical sensations
• •Nerves mean you care—they can be fuel
• •Everyone feels it, even champions
• •The goal is to function with anxiety, not without it

Visualization is mental rehearsal. Your brain doesn't fully distinguish between vivid imagination and reality. Visualizing successful performance builds neural pathways that help execution.

• •Visualize in first person (through your own eyes)
• •Include sensory details—the sounds, the mat feel, the atmosphere
• •Visualize executing your game plan successfully
• •Also visualize recovering from mistakes—this builds resilience
• •Practice visualization regularly, not just the night before

Your breath directly affects your nervous system. Slow, controlled breathing activates the parasympathetic nervous system (rest and digest), while rapid breathing activates fight-or-flight.

• •Box breathing: 4 seconds in, 4 hold, 4 out, 4 hold
• •Physiological sigh: Double inhale through nose, long exhale through mouth
• •Use breathing before and during matches
• •If you catch yourself holding your breath, exhale fully and restart

A focus cue is a word or phrase that directs your attention. Instead of thinking about outcomes (winning/losing), focus cues keep you in the present moment.

• •"Breathe" - reminds you to stay calm
• •"Pressure" - reminds you to stay heavy on top
• •"Move first" - reminds you to take initiative
• •"Hips" - reminds you to move your hips
• •Pick 1-2 cues that address your tendencies under pressure

A consistent pre-match routine signals to your brain that it's time to perform. The routine should be repeatable, calming, and focused.

• •Start your routine at a consistent time before matches
• •Include physical warmup and mental preparation
• •Use music that puts you in the right state (if it helps)
• •Include your breathing technique
• •End with a focus cue or visualization of your first move

Losses are inevitable. How you process them determines whether they help or hurt you long-term.

• •Allow yourself to feel the disappointment—don't suppress it
• •After processing emotions, analyze objectively
• •What specifically went wrong? What can you fix?
• •Don't make sweeping conclusions from one match
• •Losses teach more than wins—extract the lessons