Simple Breathing Techniques to Ease Horse Show Nerves

We have all been there when the horse show nerves or jitters slam into us like brick wall. Rendering us completely useless, losing all intelligent, rational thought and robbing us of the joy we get from riding. But I am happy to report as someone who has dealt with anxiety and panic attacks as well as years of horse show nerves there a few simple breathing techniques you can do that really help ease your nervousness.

When people are anxious, they tend to take rapid, shallow breaths from the chest. This breathing pattern is called chest breathing, which can disrupt oxygen and carbon dioxide levels in the body, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. This may signal a stress response and contribute to anxiety and/or panic attacks thus making your horse show nerves worse. As soon as you refill your body with oxygen your mind will clear and you will start to feel better and can go tackle your class like a champion!

4-7-8 Breathing

This is my favorite calming breathing technique and was created to help people fall asleep faster. Studies have shown that it actually has a sedative effect on the brain and I use it every time I feel anxious or nervous and when I get in bed. I also do this technique in the warm-up pen and a few times right before I go in my class. It instantly calms me and clears my mind so I can go in and remember my pattern. I also feel my horse relax too when I do this breathing technique. It is super simple to do.

1. Breathe in deeply (filling your lungs and pushing out your stomach) to the count of 4.

2. Hold the breath to the count of 7.

3. Exhale out slowly and completely through your mouth to the count of 8.

4. Do this pattern 4 or 5 times until you start to feel calm.

Alternate Nostril Breathing

I tried this one at the AQHA World Show this year when the nerves snuck up on me waiting for my class to start and it worked wonders. It seems kind of silly but worth a try. This one is best to do when you are hanging out at your stalls waiting to get on to ride, because it may be hard to do while riding. It will help keep you in a calm frame of mind. In addition to calming the mind and reversing stress it can improve your ability to focus, restore balance to right and left hemispheres of the brain and rejuvenate the nervous system.

1. Sit in a comfortable seated position.

2. Press your pointer and middle finger of your right hand together. Place them on the upper bridge of your nose, between the eyebrows, so the thumb falls on the outside of the right nostril and your ring finger is outside your left nostril.

3. Inhale and exhale to begin.

4. Close off your right nostril with your thumb.

5. Inhale through your left nostril.

6. Close off your left nostril with your ring finger.

7. Open and exhale through your right nostril.

8. Inhale through your right nostril.

9. Close off your right nostril with your thumb.

10. Open and exhale through your left nostril.

11. Inhale through your left nostril.

12. Repeat for up to 5 minutes, or longer if you're comfortable. Keep your pointer and middle finger on the bridge of the nose for the entire practice.
    
    

Box Breathing or Four Square Breathing

This is the breathing technique that Navy SEALS use to keep their minds calm and bodies full of oxygen when they are in stressful situations. If it can work for them, it can surely help you at a horse show! This one is super simple and can be done while tacking up or while sitting on your horse.

1. Let all of the air out of your lungs to the count of 4.

2. Keep your lungs empty to the count of 4.

3. Inhale to the count of 4.

4. Hold your breath for the count of 4.

5. Do this as many times as you need until you start to feel calmer.

6. You can also envision drawing each side of a box with each step to help focus your mind on the task at hand instead of spinning off into worry.

Another thing to keep in mind when you get nervous at horse shows is that it always helps to remember why we ride and show horses, which is for fun. So try to push the nerves and worries aside and just ride with joy, focusing on having fun.