Training Lessons from an Olympic Runner: Anxiety and Breath
Before the 2018 5th Avenue Road Mile in NYC, I almost had an anxiety attack.
Of course, I always had pre-race jitters, but generally not extreme anxiety. In fact I can’t remember any other specific instances, but on that particular day there was a lot going through my mind: it was my last race as a professional runner.
After the Final Race
My previous race (the second-to-last race of my pro career) had been an absolute disaster. It taught me how hard it is to perform well while my heart was ready to move on. With one final race on the schedule I determined to retire on a positive note.
On race day I had planned to warmup with one of my training partners and it was while waiting for her in the hotel lobby that I started to unravel. My heart was racing like it was going to explode. I was dialed up to 11, as if I were already running at max effort except I was sitting quietly in a chair.
The body can only handle this kind of arousal for so long before becoming totally exhausted, and I knew I was in danger of ruining my race before even toeing the line. And although the extreme anxiety was unfamiliar to me I knew what to do: manage my breath.
Years prior, sport psychologist Dr. Kim Dawson had taught me that slow breathing actually signals to the brain that “everything is okay.” 6 breaths per minute was what I remembered. By breathing in for 5 seconds and out for 5 seconds repeatedly I was quickly able to lower my heart rate to normal just as my friend came into the lobby.
The race wasn’t perfect but I ran a very respectable 4:24 mile for a top-10 finish. Most importantly, my performance was reflective of my current fitness and I’d managed to squeeze the best out of myself on the day. I am still very proud of that performance.
Training to Perform
It’s no secret that running is a physical and mental endeavor. The mind is the gateway to getting the most out of our body, and yet many runners spend so much time focused on physical training that mental training is cast aside. Intentional breathing is just one of the countless strategies I learned as an elite athlete that allowed me to perform to the best of my abilities in high-stress situations.
Reaching Your Potential
The desire to get the most out of ourselves isn’t just for elite athletes. Anyone and everyone can benefit from breathing techniques to navigate nerves or anxiety leading up to an important race (or meeting, or presentation) or simply to calm down when stressed in any area of life.
Intentional breathing is not complicated and is very effective. I encourage all runners and especially those who struggle with pre-race anxiety or over-excitability to dig into some research and try out different breathing techniques. There is no single best method. By managing your breath and remaining composed you can avoid wasting energy and set yourself up for a successful performance.
Additional resources:
How controlled breathing helps elite athletes – and you can benefit from it too
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.