Spinn Fitness, to the StageAccount
Back to the Quiet Room

Before Training · Day 3

Calm the nerves

For before a test, a race or a hard session: three slow sighs, then steady breathing.

VoiceAI voices

Spinn Originals play softly under the voice and step back while it speaks. If a workout is playing its soundtrack, that carries on instead.

Read the words
  1. Nerves before a test, a race or a hard session are normal.
  2. Stand or sit, whatever the space allows. Eyes open or closed.
  3. Notice what nerves feel like right now. A fast heartbeat, a tight chest, restless hands. Just notice.
  4. Now, three long sighs. Two sips of air in through the nose, then one long, slow breath out through the mouth.
  5. If the double breath feels uncomfortable, breathing normally is always fine.
  6. First sigh. Breathe in through your nose.
  7. A short second sip on top.
  8. And a long breath out through your mouth.
  9. Second sigh. In through the nose.
  10. Sip a little more.
  11. And let it all out, slowly.
  12. Last one. Breathe in.
  13. Top it up.
  14. And a long, slow breath out.
  15. Now let your breathing go back to normal. Steady and easy.
  16. If it helps, let each breath out be a little longer than the breath in. No need to force it.
  17. Keep breathing like this. In, and a longer, easy out.
  18. The nerves may still be there. That is fine. You do not need them gone to start.
  19. Bring to mind the first thing you will do when you start. Just the first step.
  20. When you are ready, open your eyes. Go and start with that first step.