Stress, Your Body, and You

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Research Corner

When it comes to performing under pressure, physical conditioning plays a huge role in determining how we manages stress. This effect has been highly studied in military personnel, for whom stress response can be literally life and death. It’s also been looked at in firefighters and other first responders who deal with highly stressful situations daily.

A higher VO2 max and better heartrate variability - two major markers of aerobic fitness - are associated with a reduced or attenuated physical response to stressful stimuli. Their heartrate and blood pressure are less affected by stressful situations, and these fitter individuals also sweat less from sympathetically activated sweat glands (i.e. hands and feet). Tests looking at cognitive function further demonstrate an association between aerobic fitness level and the ability to complete cognitively demanding tasks while enduring stress.

This is particularly interesting data for fencers who might feel they don’t need to participate in aerobic fitness training. Even if you think your aerobic fitness is “good enough” for your chosen weapon or competition level, this association between stress response and VO2 Max / Heartrate Variability can be another reason for highly competitive fencers to consider adding Zone 2 as well as interval training into their regular regimen.

Taylor MK, Markham AE, Reis JP, Padilla GA, Potterat EG, Drummond SP, Mujica-Parodi LR. Physical fitness influences stress reactions to extreme military training. Mil Med. 2008 Aug;173(8):738-42. doi: 10.7205/milmed.173.8.738. PMID: 18751589.

Rodrigues, A.V., Martinez, E.C., Duarte, A.F., & Ribeiro, L.C. Aerobic fitness and its influence in the mental stress response in army personnel. 2007, Rev Bras Med Esporte 13 (2) 2007. DOI https://doi.org/10.1590/S1517-86922007000200009

HEMA Hot Take: Energy Management is King

Your body reacts to competition stress in predictable ways: an increased heart rate, rapid breathing, muscle tension, and sometimes even tunnel vision. If your aerobic fitness is low, these responses will hit harder and be more difficult to control. Likewise, if you’re unfamiliar with the competition setting, your nervous system will heighten its reaction.

When you feel the physical manifestations of stress happening, energy management strategies are essential for keeping your body in check when the stakes are high. Between bouts, the ability to lower your heart rate and focus on recovery is critical. Here are two ways to help physically regulate the stress response mid-competition:

• Controlled Breathing: If not actively fencing, practice box breathing (inhale for 4 seconds, hold for 4, exhale for 4) to downregulate your nervous system. If you’re mid-fight and need a breathing cue, focus on 1:1 breathing (even length inhale to exhale). This can mentally ground you and prevent accidental hyperventilation or breath holding.

• Grounding Gesture: Establish a gesture, move, or habit that helps immediately center you to where you are and what you need to focus on (or forget about). It is designed both to restore your focus and physically calm you down. Elite athletes are often seen as a superstitious bunch, but many “superstitions” are in fact just grounding gestures or habits that have become ritualized into their lead up or cool down after performing.

Coach’s Corner

As a coach, your role in managing your fencer’s stress response goes beyond just training their skills. You can help your athletes stay composed and perform their best by focusing on these key strategies:

1. Normalize Stress in Practice – Simulate high-pressure situations during training. Use timed drills, crowd noise, or “high-stakes” scenarios (e.g., loser does push-ups) to get fencers comfortable with stress in a controlled setting.

2. Teach Pre-Bout Routines – Encourage fencers to develop a consistent pre-bout ritual that includes controlled breathing, visualization, and positive self-talk. A reliable routine helps signal to the brain that it’s time to compete.

3. Focus on Tactical Breathing – Teach and reinforce breathing techniques like box breathing to help fencers regulate their heart rate before and between bouts. This can be mixed in to #1 to create complex sparring games that both push a fencer and help them practice recovery.

4. Encourage Physical Preparation – Make sure your fencers understand the importance of cardiovascular fitness, recovery, and sleep in managing stress. A well-conditioned, well-rested athlete will naturally handle pressure better.

5. Use Clear, Simple Coaching Cues – Under stress, fencers may struggle to process complex instructions. Keep feedback short, direct, and actionable to help them refocus effectively.

6. Help Fencers Reframe Anxiety – Instead of trying to eliminate nerves, teach fencers to view them as helpful. “Your heart is beating fast because you’re ready to go” is a much more effective mindset than “relax.”

7. Model Composure as a Coach – Your athletes will mirror your energy. Stay calm, confident, and positive, especially in high-pressure moments, to help your fencers do the same.

By incorporating these strategies, you can help your fencers develop the physical and mental resilience needed to handle stress like a pro.

Health & Fitness Tips

Box Breathing
This simple but powerful breathing technique is used to regulate stress and recover quickly. Once you master it, you’ll be surprised at how much it helps during challenging situations be they physical or emotional, from heated conversations with family members to enduring an uncomfortable procedure at the doctor’s office.

How to do it:

1. Inhale evenly through your nose over 4 seconds.

2. Hold for 4 seconds.

3. Exhale evenly through your nose for 4 seconds.

4. Hold for 4 seconds.

5. Repeat for 8-10 breaths (or more)

Conditioning Move of the Week

Alternating Knee Tap Downs

This powerful exercise combines a the strength benefits of a squat with hip internal rotation mobility and balance. It’s a burner and mobility move in one!

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