In the high-pressure world of tennis, where every point can make or break a career, players grapple with a complex interplay of nerves, intrusive thoughts, and the ever-looming milestones. It's not just about the physical game; it's a mental battle that can make or break a player's performance. The French Open, with its unpredictable draws and heightened tension, serves as a microcosm of this struggle, where the line between triumph and defeat is often drawn by the mind's ability to manage stress and intrusive thoughts.
One of the most intriguing aspects of tennis is the unique psychological dynamic it presents. Unlike many other sports, tennis players must constantly navigate the roles of both underdog and top dog, with the scoring system and lack of a clock adding an extra layer of complexity. This constant flux of expectations can lead to what sports psychologist Sarah Murray calls 'thinking traps,' where phrases like 'have to,' 'should,' and 'must' clutter the mind, hindering clarity and performance. Murray, who has worked with Premier League and international soccer players, explains that the underdog mindset can be a powerful tool, allowing the brain to operate with greater freedom and make better decisions in the moment, without the burden of 'fortune-telling' about potential outcomes.
The physical manifestation of nerves in tennis players is equally fascinating. The body's response to stress is a complex interplay of the sympathetic and parasympathetic nervous systems. The former, known as the fight-or-flight response, releases hormones and engages nerves quickly and broadly, increasing excitability and preparedness for movement. This can lead to a cascade of events, including the release of glucose into the bloodstream, dilation of blood vessels, and the release of adrenaline and noradrenaline, which increase alertness and reaction speed. However, this heightened state can also lead to muscle tension and tremors, particularly in a sport that demands fine motor skills and precision.
The stop-start nature of tennis makes breathing regulation critical for players. Pauses not only present a greater risk of intrusive thoughts but also provide an opportunity to recalibrate after the hyper-arousal state of playing a point at full intensity. Breathwork coach Hannah Nedas, who has worked with some of England's top men's Premier League players, encourages athletes to build a solid breathing practice away from playing so they can tap into it more easily in stressful situations. Nedas emphasizes the importance of being an 'emotional ninja,' adapting quickly to high-stress environments, and keeping the mind state in check.
The journey of Harri Heliövaara, a two-time Grand Slam doubles champion, illustrates the power of mindset and breathing techniques. Heliövaara, who lost his first 10 Davis Cup ties due to nerves, has turned his career around by hiring a breathwork coach and adopting a microactions approach. He has also learned to shift his physiology, whether through body language, facial expression, or unclenching a fist, to alter his emotional state before a match. This intentional shift in physiology can be a powerful tool for athletes, helping them to stay calm and focused under pressure.
As the players left in this French Open head into their tournament-defining matchups, they will all be trying to follow Flavio Cobolli's mantra for the rest of it. Cobolli, who held back his nerves just in time to edge over the line into the Roland Garros quarterfinals, emphasized the importance of embracing the moment and using it as a stepping stone for improvement. In tennis, as in life, the ability to manage nerves and intrusive thoughts can be the difference between triumph and defeat, and the players who master this art will be the ones who rise to the top.
