The Hidden Role of Stress in Performance — and How to Control It

Stress shows up everywhere: deadlines, competition, family responsibilities, even day-to-day uncertainty. A little bit of stress can sharpen focus, but too much overwhelms your system. When stress runs high, performance drops — no matter how talented or prepared you are.

How Stress Hurts Performance

• Mental: Racing thoughts, poor decision-making, loss of focus
• Physical: Tense muscles, fatigue, shallow breathing
• Emotional: Irritability, anxiety, self-doubt

If you’ve ever blanked during a presentation or tightened up in the middle of a game, stress was likely the cause.

Step 1: Control the Breath

Stress shortens your breath. That signals your body that you’re in danger, making the problem worse. The fix? Train yourself to slow down.

• Inhale for 4 seconds
• Hold for 2 seconds
• Exhale for 6 seconds

This simple exercise activates the parasympathetic nervous system — your body’s natural “calm switch.”

Step 2: Use Physical Cues

Martial artists use posture, stance, and breath to reset between rounds. You can do the same. Straighten your posture, roll your shoulders back, and take a centering breath. Small physical cues signal strength to your mind and body.

Step 3: Create a Reset Routine

Coach Sepano’s Snap Back Protocol is designed for moments when stress or mistakes threaten to derail you:

1. Recognize what happened
2. Regroup with a breath or physical cue
3. Refocus with a keyword like “Calm” or “Next”

With practice, this becomes automatic — a built-in reset button for stress.

Step 4: Train Recovery, Not Just Effort

Many people think performance is only about pushing harder. But recovery is where growth happens. That means protecting your sleep, carving out downtime, and structuring workouts or practices so they don’t just drain you — they build you. A mental performance coach helps you create that balance.

Closing CTA:
Stress doesn’t have to control your performance. By training your breath, body, and reset routines, you can stay calm and composed under pressure. Learn how to build resilience with Mental Performance Coaching from Coach Sepano.