You Don’t Rise to the Occasion. You Default to Your Training: 5 Ways to Thrive Under Pressure

When the lights get bright and the pressure’s on, you won’t magically perform better—you’ll fall back on your habits. That’s why Geno Auriemma’s words hit so hard: “If you don’t practice at a high level, you can’t expect to play at a high level.”
Whether you’re an athlete, coach, or entrepreneur, this rule applies: You play how you train.

Here are 5 actionable ways to train your brain and body to perform at your best—even when pressure’s peaking.

1. Train with Dopamine + Pressure + Breathwork

Tool: Triple Jam
Use games that combine time pressure, decision-making, and dopamine release. Triple Jam is my perfect go to for this. But here’s the twist:
Don't pay for it. Have the discipline to play and when you lose, put it away until you have time again. While you play, practice box breathing or rhythmic nasal breathing - simple in through your nose or out through your nose. This trains your brain to stay regulated and present in real-time stress. Here is a link to my free breathwork mp3

2. Visualize Crisis Situations, So You Know How to Recover When Things Go Poorly

Everyone talks about seeing themselves winning—but the elite visualize the grind AND the chaos.
Mentally rehearse:

  • Missing the first two shots and bouncing back

  • Even the best shooters miss half of their shots - YOU MUST KNOW HOW TO MISS and recover

  • Getting subbed out and staying locked in

  • Taking the game-winning free throw after an inhale, a hold, and an exhale. See the winning shot go in 100 times in a row. Being great takes dedication. See it until you're bored and until your heart rate doesn't change.

  • Visualize the adversity ahead of time so your system isn’t shocked when it shows up.

3. Repetition Under Fatigue

The zone lives just beyond fatigue.
Do your skill work or mental reps after a run or workout when your body is tired. This mimics game-like fatigue and trains your body to lock in when it wants to coast. I love post-game training with my athletes.
Try:

4. Curate Your Inner Voice

Most pressure comes from the voice inside, not the opponent in front of you.
Build a pre-performance script:

“I’m ready for this.”

"I am unstoppable."

“I trained for this.”

"My game is magical."

"I am steady under pressure."

Say your affirmations daily. Say them tired. Say them before games. The brain follows familiar cues. Let greatness under pressure become your default.

5. Practice in Chaos, Not Comfort  - Learn to Block Everything Out

Add intentional distractions or randomness to your practices:

  • Play music while meditating and LOUD music while practicing from time to time

  • Have a friend trash talk while you shoot

  • Practice with time running out and simulated cheers or crowd noise
    The more chaos you can handle in training, the more calm you’ll feel when it counts.

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The best don’t “get lucky” under pressure—they train for it.
 
Want my free Zone Audio too? It’s included when you join The Cosmic Arena. Let’s go.

www.thecosmicarena.com

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