Butterflies before the show are completely normal… but if anxiety is stealing your spark on stage, it’s time to take back control. In this empowering episode of The Fit2 Perform Podcast, Bobby and Steffan dive deep into the science and psychology of performance anxiety—and share practical tools to help you build true mental resilience.

Whether you’re stepping into an audition room, onto a West End stage, or facing a high-stakes moment in life, this one’s for anyone who wants to perform under pressure without losing their flow.

💡 Talking Points:

⚡ How acute stress elevates cortisol, impacting breathing, coordination, and vocal control.

🔥 The science behind “fight or flight” and how an overactive sympathetic nervous system affects performance.

😵 Cognitive fatigue and why it leads to poor emotional regulation and decision-making on stage.

💪 Why mental tools are just as trainable as physical ones—and how to start strengthening yours.

✅ Takeaways:

🌬️ Use box breathing or 4-7-8 breathing to calm your nervous system in high-stress moments.

📝 Try pre-show journalling to externalise anxious thoughts and clear your headspace.

🎯 Use visualisation to “rehearse calm” before stepping into the spotlight.

🎭 Learn how reframing stress as excitement can instantly enhance performance (supported by ACT research).

Performers spend hours training their bodies—but your mindset deserves the same attention. These tools can help you not just manage anxiety, but use it to your advantage.

👉 Tune in now to Mental Resilience: Techniques to Combat Performance Anxiety on The Fit2 Perform Podcast. Got your own strategies or questions about managing nerves? Email us at talk@fit-2.co.uk and join the conversation.