Q: My nerves make me breathe shallowly and hold my breath. How do I remember to breathe properly while riding?

A: Breath holding under stress is incredibly common and significantly impacts performance. When you hold your breath, you tense your core, stiffen your seat, and restrict your horse’s movement. Your brain also receives less oxygen, making clear thinking harder. Relearning to breathe while riding requires conscious practice.

Start building the habit at home. During every ride, periodically check: am I breathing? Some riders find it helpful to breathe audibly, not huge gasps, but gentle exhales that you can hear. This conscious exhalation prevents breath holding. Others use specific breathing patterns: inhale for three strides, exhale for three strides. The pattern gives your mind something to focus on while ensuring breath continues.

Link breathing to specific moments. Before every transition, take a deliberate breath. Before every corner, breathe out. This creates triggers – movement X means breathe. Eventually, these become automatic. During stressful moments at shows, exaggerate your breathing slightly. Conscious, deeper breaths activate your parasympathetic nervous system, which counters the stress response.

Practice breathing exercises off the horse too. Spend five minutes daily doing deep breathing: inhale slowly through your nose for a count of four, hold for four, exhale through your mouth for six. The longer exhale activates relaxation responses. Regular practice makes controlled breathing more accessible when you need it under pressure.