From Pressure to Inner Freedom: The Power of Mental Training

Anna-Karina Schmitt
Jul 22
10 min read

On the surface, it looked like a rough but strong dive due to the conditions of the moving rope — and it was. One can assume, this girl was really lucky there! But what led up to it is the same journey the majority of people experience, a journey of self doubts, fear of competition pressure and finally, managing all of that and turning it into the most beautiful dive.

In my competition journey, I’ve often struggled with the fear of pressure and the fear of starting at competitions. To overcome it, I learned a lot about the mind and mental strategies for sport performances. Because I knew I can make it, its just the nervousity that comes in the way. I read books, spoke with freedivers who are really good at managing their mindset, and eventually developed a method that works. It’s become like flipping a switch and I go completly on autopilot.

Despite minimal physical preparation and switching the discipline from bifins to no-fins just three weeks before the competition due to an inflamed ankle and upcoming surgery — and facing massive surface conditions on the day and one hour delay of my starting time, I was able to dive a personal best and set a world record in this case. Not with force or ego driven, but with the love for freediving and full mental presence.

This wasn’t luck. It was the outcome of how I was training my mind, techniques developed through years of practice and intentional mental conditioning.

Watch the full dive video, complete with English translations of the Italian commentary.

World Record Dive – 51m CNF (Constant Weight No Fins)

Building the Mental State That Lets You Love the Dive on the competition day

In the following section, I introduce the method that gets me there — and that I truly believe can lead anyone to the same kind of success.

What helps me most to perform at my best — even with life happening around me (a busy work schedule, injury, limited training, challenging conditions) — is my mental state. The good news is: that’s something anyone can train.

It’s not just for freedivers — it applies to any high-pressure moment in life, whether it’s sports, stage fright, important meetings, or big decisions.

Over the years, I had to face the things that made me feel nervous: the fear of pressure, the fear of failing in front of others, even the fear of being seen. But the more I practised, the more I understood: I had to stop seeing myself through other people’s eyes. I had to put the ego aside, release that gripping tension, and let go of the drama we sometimes wrap around ourselves.

The key is to move from the inside out — to stay connected to that invisible thread within, a sense of love, of being loved, of belonging. And to keep that connection alive through the entire performance.

How to get mentally ready?

It’s easy to talk about things like “letting go” or “releasing resistance.” But let’s be honest — that’s not something you just decide to do and it happens. This mental state isn’t a switch you flip overnight.

The good news? You can absolutely build it. And there’s not just one right way to get there — in fact, there are infinite paths, depending on every persons individual situation. What matters is finding the practices that help you turn inward, quiet the noise, and create the kind of presence that performance needs.

Mental Rehearsal: Programming the Dive

Visualization and rehearsal — close to reality — are tools that accompany me throughout training, and even more intensively in the final days leading up to a performance. I run through the dive in my mind again and again: how I want to feel, what I do at certain moments, how I breathe, how I manage equalization. I don’t just imagine the dive, I imprint it. Each run-through strengthens the mental program so that, when the moment comes, I can let go and allow my system to execute what it already knows. The rest unfolds naturally.

This isn’t just a personal belief — it's backed by science. The body will believe anything the mind is telling it.

For example, Pascual-Leone et al. (1995) found that people who only visualized practicing piano showed brain changes nearly identical to those who physically practiced. Similarly, Ranganathan et al. (2004) demonstrated that people who imagined contracting muscles increased their strength by up to 22%, without lifting a finger. Just like in those studies, mental rehearsal in freediving or any other sport or activity! allows the body to adapt and prepare — even before touching the water.

Protect The Focus

One of the biggest factors is keeping my mental space clean. In the days leading up to a competition, I intentionally clear out anything that doesn’t serve me — social media, unnecessary commitments, reading the news. Honestly, even outside of freediving mode, most news has little relevance to our actual lives. And if we're being real with ourselves, there’s usually not much we can do about it, except ride the emotional highs and lows it triggers — which I choose to cut out on purpose. I let friends and family know: I’ll be back after the weekend, and I clear my schedule completely. It’s not about isolating myself; it’s about staying centered.

On competition day, I protect that inner space with care. I slip in my AirPods and enter the beautiful zone of noise cancellation. I roll out my yoga mat and move gently, shifting from mind into body. I stay grounded and present, tuning out distractions around me. If it feels right, I revisit my visualization, meditate, soften my belly — whatever helps me drop into stillness.

Nervous System & Heart Rate

I am looking carefully after my heart rate and state of nervous system. In our modern lives, we’re so conditioned to operate from the sympathetic nervous system — constantly alert, rushing, reacting. But in freediving, that state works against us. Through consistent practice (daily) of active meditation, I’ve trained my body to return to calm — not as a forced state, but as something natural and familiar. It becomes a home inside yourself. You no longer feel bored, anxious, or uncomfortable with stillness. And that’s exactly what we need when we enter the freefall, especially as the dives get deeper. The ability to be, without effort. To let go.

Beyond freediving, the ability to consciously lower your heart rate has powerful benefits for anyone: it reduces stress, supports faster recovery, improves sleep quality, and strengthens the nervous system. It’s not just a performance tool — it’s a foundation for a healthier, more balanced, and resilient way of living.

I am also cutting caffeine from matcha for a few days to keep my system regulated and my heart rate natural before a competition.

Long Breaths & Meditation

In the final 8–10 minutes before the dive, I go into deep belly breathing. Long exhales. Eyes closed. That calm saves energy and provides for the best physiological state I can have — but even more than that, it keeps me emotionally at peace. That’s when I feel the most connected.

Meditation and slow breathing reduce oxygen consumption by up to 10–30%, similar to light sleep. This leads to higher venous oxygen saturation, supporting the idea of “conserving” oxygen.*

*If you want to research for more context, that statement is based on science, see for examples finding of Telles et al. (2008)).

Preparation In The Field

On competition day, the practical details matter just as much as the mental readiness. I check and re-check every piece of gear — and I always bring backups: a second wetsuit, torch, lanyard, nose clip. Not because I expect something to go wrong, but because this level of preparation clears space in my mind. I don’t want even 1% of my focus taken up by logistics when I need to be fully present.

I also get deeply familiar with the competition environment. Where is the starting point? What’s the water temperature? How do I stay warm before the dive? How long can I be in the water without getting cold? I plan everything in advance — sometimes even bringing my own SUP board and a thermos of hot water to pour into my wetsuit if needed. These small details add up and make a big difference — not just for comfort, but for confidence.

Physical Readiness

Physical readiness is another huge part of building the right mental state. I always make sure to prepare my body specifically for the discipline I’m going to perform, and to announce a depth that is both realistic and aligned with where I am physically. Depending on the dive, I incorporate discipline-specific training — much of it done outside of open water. That includes pool sessions, gym work, and time spend on the Yoga mat. Equalization, especially, is something I never take for granted. I practice it every time. It’s never “done” — the more you practice, the more awareness you develop, and the better you get. On top of that, I include CO₂ and O₂ try training sessions that I enjoy a lot (not the classical tables), HIIT, and yoga for flexibility. All of this doesn’t just prepare my body — it gives my mind a quiet confidence. It helps my unconscious feel calm. It builds my self-image in a way that tells me: I am capable. I’m ready. And when you know that deep down, you don’t want nerves or tension to interfere with the beauty of the dive you’ve worked so hard for.

Purposeful Practice Beats Quantity

Finally, I’ve learned that less training can actually lead to better performance — if it’s done with clear intention. You don’t need to be in open water all the time. In fact, those sessions are very energy and time -intensive and often give you only a few dives. What matters more is focused training and recovery days making space for mental discipline, technical work, strength and equalization drills, and knowing exactly what you’re working toward. Having a dive diary with the right structure focusing on growth, positive feelings, and improvements. That can sometimes be hard, because you really need to get honest with your skills and work on identified gabs, but the reward is transformational growth.When your sessions are aligned with your goals, you can go deeper — with more ease, more confidence, and less stress.

Presence Over Pressure

This is how I could smile through a world record. This is why I wasn’t shaken by the rope moving or the delay, the personal best attempt, the fact that I could not train as much as I wanted, although I adjusted my training to the new situation with my inflamed ankle. That made all the difference.

Together, these practices create a state where performance feels effortless. Where stress dissolves. Where you’re not chasing success — you’re simply ready for it.

My dive was delayed by over an hour. On top of that, there was unexpected rope movement at the surface — the kind of thing that could easily pull you out of your zone, especially in CNF. But none of it touched me. I was in the dive. Fully.

At one point during freefall, I noticed the rope tension shifting, even my lanyard being pulled — but I stayed relaxed. My body adjusted instinctively, and mentally I just continued along the path I had already rehearsed. That’s the power of deep internal preparation — when the dive happens exactly as it did in your mind. Not a single negative thought appeared, not even on the way up — which for a CNF dive that is a major victory.

When I surfaced, I adjusted to the moving rope, hold on to the rope tightly and climbed up so that the water did not hit me in the face and I would risk getting disqualified. What made the difference was that I had lived the performance — fully present, with joy and peace.

How You Can Build your Mental Management for Any High-Pressure Moment

The truth is, mental preparation isn’t just for freedivers—it’s a skill that anyone can develop to perform better under pressure, whether in sports, work, or life’s big moments.

Here are some key strategies I use, which you can start practicing today:

Visualize with Detail and Emotion: Don’t just picture the outcome; imagine every step — how you move, breathe, and feel. This “mental rehearsal” programs your body and mind to respond smoothly when it really counts. Science shows visualization triggers brain changes similar to actual practice, helping your body prepare even before you act.
Protect Your Focus: In the days leading up to your big event, clear out distractions. Limit social media, news, and non-essential commitments. This creates mental space to center yourself and reduces emotional ups and downs.
Regulate Your Nervous System: Daily meditation and breathwork train your body to access calm naturally. In high-pressure moments, this calm becomes your anchor, letting you perform without tension or fear.
Prepare Practically: Double-check your equipment, know your environment, and plan for comfort. When logistics are handled, your mind is free to stay present.
Train with Intention, Not Just Volume: Focused, purposeful practice beats endless repetition. Set clear goals, reflect honestly, and allow time for recovery. This approach builds confidence and deeper readiness.

By integrating these methods into your routine, you can build a mental state that turns fear and doubt into focus and calm. It’s not about forcing performance — it’s about becoming ready to meet it with passion and presence.

Want to bring it into action?

You might feel physically prepared — but still struggle with stage fright, nerves, or overwhelming excitement when it really counts.

Maybe you’ve tried visualization and it just doesn’t seem to click. Or you don’t know where to begin.

What you might be missing isn’t more information — it’s the right support. A mentor to guide you, keep you accountable, and help you focus week by week — so you can reach your goals without adding more pressure to your already full life.

If you’re managing work, training, and everything else, your mental clarity shouldn’t be another stressor. Let’s simplify your process and bring calm, confidence, and clarity into your performance.

What I Offer

For the upcoming month I have 2 mentoring spots available. If you are preparing for a competition or wish to built a good base for deep diving, wanting to sharpen your focus, ready to unlock deep calm and consistent training under pressure. 🔥 This personalized coaching is for you.