Why Do Athletes Choke Under Pressure? The Real Science

Why do athletes choke under pressure: when a skill that's been practiced to automaticity gets disrupted by conscious attention. This disruption, known as explicit monitoring or paralysis by analysis, occurs when the brain's prefrontal cortex tries to control a movement that should be executed automatically. As a result, the athlete's performance suffers.

What happens in the brain when athletes choke

When you're under pressure, your brain's stress response is triggered, releasing hormones like cortisol and adrenaline. These hormones prepare your body for the "fight or flight" response, but they also interfere with the automatic execution of skills. The prefrontal cortex, which is responsible for decision-making and problem-solving, starts to pay attention to the skill, trying to control it. This is known as explicit monitoring, and it's a major contributor to choking under pressure.

The role of high stakes

High stakes trigger the brain's stress response, making it more likely that the prefrontal cortex will interfere with automatic skills. When the stakes are high, you're more likely to think about the consequences of failure, which increases anxiety and activates the prefrontal cortex. This is why athletes often choke in high-pressure situations, such as championships or competitions.

Why elite performers are less prone to choking

Elite performers have developed a high level of automaticity in their skills, which makes them less prone to explicit monitoring. They've practiced their skills so many times that they can execute them without thinking, even under pressure. Additionally, elite performers have learned to manage their stress response, which reduces the interference from the prefrontal cortex. This is why they're able to perform at a high level, even in high-pressure situations.

The three levers that reduce choking

There are three levers that can help reduce choking under pressure: external focus, a pre-shot routine, and pressure training. External focus involves focusing on the outcome of the movement, rather than the movement itself. A pre-shot routine helps to distract the prefrontal cortex, reducing explicit monitoring. Pressure training involves practicing under pressure, which helps to build resilience and reduce the stress response.

Using external focus to reduce choking

One way to reduce choking is to use an external focus. This involves focusing on the outcome of the movement, rather than the movement itself. For example, a golfer might focus on the ball flying straight, rather than the swing itself. To use external focus, follow these steps:

1. Identify the movement you want to improve.
2. Determine the outcome you want to achieve.
3. Focus on the outcome, rather than the movement.
4. Use an articulatory suppression cue word, such as "smooth", to help distract the prefrontal cortex.

You can find more information on how to overcome mental blocks, including choking under pressure, in mental-blocks by Giannis Notaras. For a more detailed guide on how to stop choking under pressure, check out our article on how to stop choking under pressure. If you're interested in learning more about mental performance and how to improve your skills, consider taking our course.

Putting it all together

To reduce choking under pressure, you need to practice your skills under pressure, using techniques like external focus and a pre-shot routine. You also need to learn how to manage your stress response, which involves building resilience and reducing anxiety. By using these techniques, you can reduce the interference from the prefrontal cortex and perform at a higher level, even in high-pressure situations.

Takeaway: to overcome choking under pressure, you need to understand the brain mechanisms that contribute to it, and use techniques like external focus, a pre-shot routine, and pressure training to reduce explicit monitoring and build resilience.