11/20/2025
The text on the video asks a question I hear often from spectators: What takes so long up there?
To the untrained eye, it looks like hesitation. To a sport psychologist, it looks like a masterclass in emotional regulation and pre-performance routines.
We are watching diver .janmyr demonstrate exactly how to transition from a high-arousal state into the optimal zone for ex*****on. When you are 10 meters up, the sympathetic nervous system naturally wants to take over. The heart beats faster and the mind can drift to the consequences of the dive rather than the ex*****on of it.
Her process is the antidote to that pressure.
First, notice the deep breath. This is physiological regulation, using the exhale to lower the heart rate and settle into a state of focus.
Second, notice the dry-land movements. She is priming her body for the “feel” of the dive before she even leaves the platform.
Third, notice the external triggers. Throwing the shammy and walking to the edge are purposeful cues. They act as a switch, moving her attention from an internal focus to an external focus.
This is not about stalling. It is about building a reliable bridge between the anxiety we feel and the skills we possess. You cannot always control the environment or the nerves, but you can always control your routine.
Process over outcome.
Want the worksheet I use with athletes and teams I work with? Comment PROCESS below and give me a follow and I’ll send it to you.
