Mastering the Mind: How to Deal with Nerves as a Brazilian Jiu-Jitsu Competitor

Competing in Brazilian Jiu-Jitsu is one of the most exciting and challenging experiences a martial artist can face. Whether you're stepping onto the mats for your first local tournament or preparing for a major championship, one common factor unites all competitors—nerves. At Seymour Brazilian Jiu-Jitsu Academy, we help students navigate this very real part of the competition journey, equipping them with strategies to perform at their best, no matter the stage.

Understanding nerves isn’t about eliminating them—it's about learning how to channel them into focus, composure, and peak performance.

The Hidden Impact of Nerves in Competition

Feeling nervous before a match is entirely normal. However, if left unmanaged, nerves can significantly hinder your performance. Here are a few ways anxiety can negatively affect a BJJ competitor:

• Tunnel Vision: Overwhelming nerves can narrow your perception, making it harder to see opportunities during a match.

• Fatigue from Adrenal Dump: When adrenaline spikes, it can lead to a rapid crash—leaving you feeling gassed within the first minute.

• Mental Freeze or Hesitation: Anxiety can make your decision-making sluggish or cause you to second-guess techniques you’ve drilled thousands of times.

• Muscle Tension and Poor Mobility: Fear causes physical stiffness, reducing the fluidity and responsiveness necessary in Jiu-Jitsu.

At Seymour Brazilian Jiu-Jitsu Academy, we train our students not just physically, but mentally, helping them prepare for these mental challenges so they can thrive under pressure.

Why Do We Get Nervous?

From a biological standpoint, nerves are part of our fight-or-flight response. Your body is preparing for action. But in the context of Jiu-Jitsu, it’s not survival—it’s performance. When the mind interprets competition as a threat, it can trigger this stress response.

Learning how to reframe this feeling is key. Nerves are not a sign that you’re unprepared; they’re a sign that you care.

Proven Strategies to Manage and Use Nerves in Competition

Here’s how you can train your mind the same way you train your body—and transform nerves into a competitive edge.

1. Simulate Competition in Training

The best way to feel more comfortable in competition is to recreate those stressful conditions in training. At Seymour Brazilian Jiu-Jitsu Academy, we use specific rounds that mimic tournament settings—point scoring, referees, and time pressure—to prepare our students.

This builds stress inoculation, a proven psychological method of reducing fear responses through controlled exposure.

2. Develop a Pre-Competition Routine

Structure calms the mind. Creating a consistent pre-competition routine—including your warm-up, music, breathwork, and mental cues—gives your brain something to focus on other than anxiety.

Our adult programs, including the BJJ Fundamentals course, incorporate mindset training to help you build these personalized routines.

3. Controlled Breathing Techniques

Breath control has been shown to regulate heart rate, reduce cortisol (the stress hormone), and improve focus. Practice box breathing or 4-7-8 breathing leading up to and during your match. It brings your body out of fight-or-flight and into a calmer, more controlled state.

4. Visualization and Mental Rehearsal

Visualization is a tool used by Olympic athletes and world champions across sports. Take time daily to mentally rehearse your matches. Picture yourself performing takedowns, guard passes, and submissions with precision and confidence.

See yourself winning—and more importantly, handling adversity well. This rewires the nervous system to associate calm and success with competition.

5. Reframe the Meaning of Nerves

Instead of seeing nervousness as something negative, reframe it as excitement. The physiological signs—elevated heart rate, butterflies, quick breathing—are nearly identical between anxiety and excitement. The difference is in your interpretation.

Tell yourself: “This means I’m ready.”

6. Compete Often and Start Small

Experience breeds comfort. Begin with local tournaments, such as those in Sevierville, Knoxville, or Seymour, TN. The more you compete, the more your brain normalizes the environment. We often recommend our students start in smaller divisions or friendly in-house competitions before moving to higher-stakes events.

At Seymour Brazilian Jiu-Jitsu Academy, we support our competitors every step of the way and offer guidance before, during, and after each event.

It’s Okay to Be Nervous

Even black belts and world champions get nervous. The key is that they’ve learned how to perform through the nerves. At our academy, whether you’re new to martial arts or an experienced practitioner searching for a “bjj near me” or “martial arts near me,” we help you sharpen not just your techniques, but your confidence under pressure.

Competing in BJJ Builds Mental Toughness for Life

The lessons you learn from stepping onto the mats under pressure will serve you beyond competition—whether you’re seeking self-defense, self-discipline, or personal growth.

For kids, our Kids Brazilian Jiu-Jitsu program and Homeschool classes are designed to foster confidence and resilience early. For adults, our structured approach to BJJ and mindset development can benefit anyone looking for personal development through martial arts.

Whether you’re looking for “bjj near me,” “mma gyms near me,” or “self defense schools near me,” our programs are crafted to meet you where you are.

Take the Next Step with Seymour Brazilian Jiu-Jitsu Academy

If you’ve been searching for “Brazilian Jiu Jitsu near me” or “Jiu Jitsu near me,” and you're ready to train in an environment that focuses on performance, mindset, and self-development, visit our Adults Programs or explore our Schedule to get started.

📍 Serving Seymour, Sevierville, Knoxville, Maryville, and the surrounding areas, our academy is a trusted choice for those seeking excellence in martial arts.

Ready to face the competition and your nerves with confidence?

👉 Contact us today to schedule your first class and take the next step on your Brazilian Jiu-Jitsu journey.

And don’t just take our word for it—read our reviews from students who’ve grown with us in every way, on and off the mats.