Choking under pressure is an athlete’s worst nightmare. You’ve trained for hours, prepared for this moment, and yet when it’s time to perform, your body and mind betray you. This phenomenon is not just about nerves or mental blocks—it often ties back to deeper emotional patterns and unresolved anxiety.
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- What is choking under pressure?
- Symptoms of performance anxiety
- How common is choking in athletes?
- How the brain responds to pressure
- Emotional triggers in sports
- How brainspotting helps athletes
- The figure skater case study
- Why brainspotting works
- Common questions about performance anxiety
- Additional strategies to reduce anxiety
- Why addressing anxiety matters
What Is Choking Under Pressure?
Choking under pressure happens when an athlete is unable to perform at their usual level during high-stakes situations. It’s not a lack of skill or preparation—it’s the weight of expectations and stress taking over, causing a breakdown in execution.
Symptoms of Choking Under Pressure:
- Overthinking simple actions
- Increased heart rate and shallow breathing
- Muscle tightness or stiffness
- Difficulty focusing on the task at hand
- Feelings of fear or dread leading up to performance
How Common Is It?
Studies show that up to 30–60% of athletes (Rowland & van Lankveld, 2019) experience significant performance anxiety. It’s especially common in high-pressure environments like gymnastics, golf, tennis, and team sports in front of large audiences.
Performance Anxiety and the Brain
Peter Levine’s work on somatic experiencing highlights the brain-body connection. When an athlete perceives performance as threatening, the brain’s amygdala triggers the fight, flight, or freeze response—making it nearly impossible to stay composed.
Emotional Triggers in Sports
- Past Failures: Memories of mistakes or criticism.
- External Pressure: Intense expectations from coaches or family.
- Fear of Judgment: Worry about how others perceive you.
- Injury or Trauma: Lingering effects of physical harm.
Each trigger compounds the next, creating a cycle where anxiety fuels more anxiety.
How Brainspotting Can Help
Brainspotting is a therapeutic technique developed by Dr. David Grand. It uses eye position to access brain areas where trauma is stored. By guiding clients to specific “brainspots,” emotional blocks tied to performance anxiety can be processed and resolved—leading to lasting improvement.
The Figure Skater Who Found Her Jump
Dr. Grand discovered brainspotting while working with a figure skater who repeatedly failed a crucial jump. By focusing her eyes on a specific point during their session, she released the block—and successfully landed the jump immediately after.
Why Brainspotting Works for Performance Anxiety
- Accesses the Subconscious Mind: Goes deeper than talk therapy.
- Targets Specific Triggers: Eye positions link directly to stored emotions.
- Facilitates Emotional Release: Helps athletes calm their nervous system.
- Creates Lasting Change: Resolves anxiety at its source.
Addressing Common Questions About Performance Anxiety
“Is choking a sign of weakness?”
Absolutely not. It’s a biological stress response—and even elite athletes experience it.
“Can brainspotting help if I’ve had this issue for years?”
Yes. It works for both new and long-standing performance blocks.
“Do I need to talk about everything in detail?”
No. You can process emotions through physical sensations alone.
Strategies to Manage Choking Under Pressure
If brainspotting isn’t accessible, try these additional tools:
- Mindfulness: Practice breathing and visualization techniques.
- Focus on the Process: Shift attention to what’s within your control.
- Seek Support: Talk with coaches, teammates, or a therapist.
- Reframe Failure: View mistakes as learning opportunities.
Why It’s Important to Address Performance Anxiety
If left unresolved, anxiety can result in:
- Avoiding high-stakes competitions
- Loss of confidence and enjoyment
- Burnout or premature exit from sports
Addressing it early supports mental health and career longevity.
Final Thoughts
Choking under pressure doesn’t define your journey—it’s a challenge you can overcome. With brainspotting and other somatic strategies, you can restore confidence and reconnect with the joy of your sport.
If you’re ready to overcome performance anxiety, let’s connect. I offer brainspotting-based therapy to help athletes perform at their highest level when it matters most.
Schedule Your Free Consultation
References
Rowland, D. L., & van Lankveld, J. J. (2019). Anxiety and performance in sex, sport, and stage: Identifying common ground. Frontiers in Psychology, 10, 1615.
