Race or competition: how to prepare in 90 seconds
Race day nerves affect beginners and professionals alike. A good pre-race routine helps you turn nervous energy into focus. Mental rehearsal is a common part of athletes' preparation.
What happens in your body and mind
Before a race the body is full of adrenaline. A slow breath keeps it from turning into panic. Seeing the start, the hard middle and the finish in your mind helps you race your plan.
Your 90-second routine with Susan
1. Arrive, 30 seconds. Breathe with Susan: Inhale 3s · exhale 3s. The first half of the video plays while you breathe in, the second half while you breathe out. The FLOW line shows you when to breathe, and the music follows your breath.
2. Visualize, 45 seconds. Five short scenes walk you through your race:
- Picture the start of your race. The ground, the air, the people around you.
- Feel your first movements — relaxed, precise, economical.
- Midway it gets hard. You breathe, drop your shoulders and hold your rhythm.
- See your strongest moment: technique clean, mind quiet.
- See the finish. You gave everything you planned to give.
3. Anchor, 15 seconds. Make a loose fist, then open it. Say quietly: “Go.” Use the same gesture later, in the real moment, with one long exhale.
When to use it
- The evening before the race.
- On race morning.
- At the start line, a few minutes before the gun.
Tips for your race
- Picture the first minutes at your planned pace.
- See the hard part and how you will respond to it.
- Use your anchor at the moment it hurts most.
Your coach: Susan from Paris
Specialized in fencing footwork, barre, curvy well-being, body positivity, and weight loss. Susan breathes with you at the pace of this routine. More about Susan
Prefer another coach for your race?
Why it works
Mental rehearsal, picturing a situation step by step before it happens, uses many of the same brain networks as the real action. Athletes, musicians and surgeons use it to prepare. Slow breathing with a longer exhale shifts the body towards its calming, parasympathetic side. AHΞHA puts both into one short routine you can repeat whenever you need it. Read the research.
Frequently asked questions
How do I calm nerves before a race?
Breathe slowly with a long exhale before the start and picture your race plan. Nerves are normal and give you energy.
Do athletes use visualization?
Yes, many athletes use mental rehearsal to prepare for competition.
Is the routine free?
Yes. This routine is free and works in your browser, without an account. With a free account you can choose any coach, situation and music, and share sessions with friends.
Can I get a reminder before your race?
Yes. Install AHΞHA on your phone and set your own reminder times. A push message starts the routine with one tap.
Related situations
AHΞHA is a breathing and mental-preparation tool. It does not diagnose or treat any condition. If anxiety, sleep or eating problems affect your daily life, please talk to a professional.