The nervous energy you experience at a dance competition is totally normal, and when channeled properly, can help you achieve your best performance. The extra boost of energy you feel before you step on stage is caused by a chemical called adrenaline. Adrenaline is released in your body when you perceive a stressful or dangerous situation — this is the fight or flight response that basically helps save your life if any serious hazards are presented in front of you.
Adrenaline has helped people accomplish some pretty incredible physical tasks that would be nearly impossible under normal circumstances. Your body has a pretty cool way of helping you out when you may not even realize it. So, how can you use this extra boost of energy to benefit your upcoming performance instead of inhibit it?
1. Take slow, deep breaths. When adrenaline is released in your body, breathing rate and heart rate increase. But, you can take control of your breathing to help calm yourself back down. Do these things to slow down your breathing and help your body relax back to its normal state:
Inhale through your nose for 8 counts.
Exhale through your mouth for 8 counts.
Repeat this simple process for 2-3 minutes focusing ONLY on your breathing. Other thoughts will undoubtedly try to creep their way back into your mind — release those thoughts when you exhale and continue to focus on your breath.